The best experts ‘ tips: What really helps against snoring?

A Good 90 Decibels. So loud a truck is, the along the road and thunders. However, Just as loud it can be in the bedroom when snoring. Sleep? Wrong! No wonder, then, that often leads to quarrels. But what helps against snoring? But it’s also pretty common for the Snoring sounds usually, the Partner will feel even more disturbed. “Snore at night are often lonely. Either they were leaving or even out of the bedroom, banished,” says Dr. Hans Günter Blind, head of the interdisciplinary sleep center at the Palatine hospital of Klingenmünster.

What is snoring caused?

For the bed partner, an unpleasant noise is produced by a high frequency Flutter of tissue in the upper respiratory tract. When we sleep, reduces the muscle tension in the neck, nose and throat. The tissue, in particular the soft palate, the uvula, lateral pharyngeal walls and epiglottis start flapping when Inhaling easier.

Men snore more often

Men snore much more often than women. According to studies, only a woman who snores, comes in pre-menopausal women, the 5-to 9 men. “After Menopause, however, women are catching up significantly”, the expert said, “This is mainly because that the female sex hormones, in particular progesterone, are missing. Progesterone has a tissue-tightening effect, thus counteracting the snoring.”

What can you do against snoring

Completely, you can not prevent the snoring, maybe, but there are very probably some of the factors that favor. Who reduces or excludes, reduces the snoring, and thus the Stress in the bedroom.

Risk Factor #1: Obesity

Overweight and snoring together clearly, thus, the current study situation. This is anatomically well understood. “If you are Overweight, there is also in the upper respiratory tract, the more fat deposits that narrow the space in the pharynx and co. In addition, the lateral support tissue is severe, the muscle tone decreases and snoring more frequent and more intense,” Dr. Blind. In extreme cases, snoring can even be liable to the sick, the so-called sleep apnea, lead to stalls of repeated short-term Respiratory arrest may occur. (Also read: Better sleep: do not use in the evening on this food)

Risk Factor #2: An Evening Of Alcohol Consumption

A drink to Relax or an evening beer – which, for many may be tempting, but it is for both snorer as well as, in General, for a restful sleep very unfavorable. “Alcohol relaxes us, first of all psychologically, it lowers but also the muscle tone, what is the snoring favours,” explains the expert. In addition, it shortens the deep stages of sleep, and in the second half of Sleep, increased Wake – up-reactions-so we Wake up the next Morning, much less fit and recovered. (Also interesting: Sleep doctor reveals: What really helps when going to Sleep)

Risk Factor #3: Smoking

Not surprisingly, you may also snoring Smoking promote something: It is the upper respiratory burdened tract and irritates the mucous membranes – they swell up and constrict the throat in addition.

Psychological reasons for snoring?

Snoring can also have psychological causes? “These are rather negligible, the three risk factors mentioned are by far the most common,” says Dr. Blind. One of the most often snoring in the supine position. The reason is that then most of the weight pushes on the Airways. “In addition, our tongue falls back a little to the rear, makes the throat close, which again leads to a larger pull on the vessel walls, and thus, the snoring is promoting.”

What helps against acute snoring?

The experience shows that in mild cases, a change in sleeping position to obtain relief. Anyone who snores on the back, you can try to Sleep on the side habituate. Also, home remedies can alleviate light snoring sometimes, especially when you can get rid of colds of the respiratory tract, for example, peppermint oil or thyme.

As a quick actionable tip Dr. Blind recommends the lower jaw vorverlagernde rails. By the forward displacement of the upper respiratory to a wide range of ways, the fabric is a little streamlined, the air can flow better. He advises not to buy, however, those rails on the Internet, but to specialized dentists and orthodontists advise. “In the medium and long term, one must realize, however, is quite clear on the reasons for the snoring and the appropriate treatment to initiate – so reduce Overweight, no alcohol in the evening drinking, no more Smoking,” says the sleep expert.

When is snoring dangerous?

In the case of frequent and heavy snoring home remedy, or a supposed miracle cures from the Internet such as nose spreader or throat sprays do not help but – said the expert. The snoring and it comes to dropouts even Breath, it can also be dangerous: The brain and the internal organs do not get enough oxygen, the sleep is restful, the consequences can be concentration problems, high blood pressure and other health problems.

Who has not only snoring and no breathing interruptions during sleep has, although might have been in Trouble with the partners, a health risk, this “benign snoring”. And by the way: Who would like to stop snoring immediately can awaken the cause of the noise, of course – but rather gentle and kind, because otherwise you will be banned and possibly even out of the bedroom. (Read also: The most successful people do before going to bed)

This article was written by (Eva Stammberger)

*The post “The best experts’ tips: What really helps against snoring?” is published by GQ. Contact with the executives here.