Snoring

Snoring

We’ve all been there: You’re trying to fall asleep, but your partner is snoring loudly right next to you, keeping you from getting any sleep.

The Problem

Snoring is a widespread problem
that affects up to one-third of the population. Men snore more than women, though women catch up significantly after menopause. Hormonal changes also affect the tissue in the soft palate. Snoring sounds are caused by an obstruction of airflow in the soft palate area. This causes soft tissue to vibrate as air passes through. There are anatomical factors that contribute to snoring, but age, being overweight, and sleeping position are usually the main factors. What you eat and drink can also make a difference. Snoring is generally harmless and at most a nuisance for your partner. However, if the sleeper’s breathing regularly stops because the soft tissue in the throat completely blocks the windpipe, this should be checked by a doctor.

Tips:

• Try sleeping on your side. People who sleep on their backs snore more.
• Make sure you can breathe freely through your nose. The nasal mucous membranes must not dry out. Moisten them with plain water if necessary.
• Place a glass of water next to the bed. A person with a dry throat is more likely to snore.
• Raise your upper body by about 3–4 cm. Important: Don’t just raise the head of the bed, but your entire upper body, at least from the waist up.
• Sleep with the window closed
• Ensure adequate humidity in the bedroom (45–65% relative humidity)
• Exercise
• Alcohol, heavy meals, and medications with muscle-relaxing effects should be avoided whenever possible. These can contribute to snoring.