Snoring is an annoying evil. Depending on the intensity of snoring, the necessary recovery of the body suffers – and sometimes there is a serious illness behind it. Are you powerless in the morning, sleepy and restricted during the day? Do you have breathlessness in your sleep? Then clear your snoring to prevent diseases such as Sleep apnea and prevent damage to health. In the case of children, always clarify.
There is no universal anti-snoring agent. For the targeted treatment and therapy, individual clarification is necessary. However, the risk of nocturnal snoring can be reduced with a few simple home remedies and measures. Most of the time, you can stop the snoring problem.
Sleep in a position that leaves the airways free. Best sideways. In the back position, the tongue falls backwards and disturbs the breathing flow.
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Optimize bed:
Get advice in the specialist shop for a well-supporting mattress with a slatted base and a suitable pillow. Place the head end one hand width higher. A quick tip: Two thick books under the bedposts are more than expensive anti-snoring pillows. These often cause a kink in the airways.
Nasal douche:
Blocked nose? In case of a cold or allergy-related narrowing, instead of nasal drops, a nasal shower with saline solution (1 cup of lukewarm water with 1/2 tsp table salt)
Facial steam bath:
Put 1 litre of boiling water in a bowl with 3-5 drops of tea tree oil or eucalyptus oil, bend over and breathe in the essential vapours for 10 minutes. A towel over the head and bowl ensure that the vapours do not escape. Alternative: Place a small bowl of water with 20 drops of eucalyptus oil on the bedside table.
Gurgling with peppermint oil:
Gurling helps to make swollen mucous membranes in the mouth and throat pull together. Put two drops of peppermint oil in a glass of water.
No alcohol in the evening:
This softens the tissue in the throat and makes it more easily – and audible – vibrate.
Smoke-free:
Do you smoke? This often leads to nocturnal snoring noises.
Light dinner:
In the evening, relying on easily digestible food. You will sleep more calmly and feel far more restful in the morning.
Take more exercise:
A well-trained body and exercise in the fresh air improve sleep – just make sure you don’t overdo it just before bed.
Medications with care:
Keep in mind that sleeping pills and other relaxing drugs favour snoring.
Avoid obesity:
Superfluous adipose tissue exacerbates the bottlenecks of the respiratory tract.
Observe the indoor climate:
Nasal mucous membranes like it are moist. The ideal room temperature of 18 degrees Celsius and a humidity of 40% to 60%.
The wrap:
There are several things you can try to reduce the impact of your snoring, however, it is important to get to the root of the problem if there is one. If you are currently using equipment to improve your sleep, such as a CPAP machine, it’s important to keep your devices sanitized using a sleep sanitizer.