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ONSEN® BLOG / About health

Ten effective ways to stop snoring

25 grudnia 2024
Contents
The impact of the pillow on snoring
Snoring and sleeping on your back
The impact of obesity on snoring
Drinking alcohol and snoring
Humidity in the bedroom
Snoring among smokers
Throat muscle exercises
Snoring strips
Treatment of sleep apnea
Choosing the right mattress
The problem of snoring during sleep affects millions of people worldwide. It is a condition that can be quite troublesome for those around, but it may also be a symptom of serious illnesses such as sleep apnea, which requires treatment. Addressing snoring starts with understanding the causes of snoring in order to apply the right solutions.

It is also worthwhile to explore methods to combat snoring that can help you sleep more peacefully and breathe more freely. Each is based on practice and research, making them suitable for different needs. With these methods, you can reduce or cure snoring, taking care of your health.

If snoring has a negative impact on the quality of your life or health, making these changes can provide relief. However, remember that in the case of chronic problems, it is advisable to consult a doctor to rule out more serious conditions, including pulmonary and ENT issues.

The impact of the pillow on snoring

The basic element is an anti-snoring pillow, i.e., a well-chosen orthopedic pillow that can help reduce snoring thanks to its design. It is important that the pillow supports the natural alignment of the head and neck, keeping the airways in an open position. A pillow that is too high causes the head to tilt towards the chest, which blocks the airways. Conversely, a too low pillow does not provide adequate support. Therefore, the optimal choice are ergonomic pillows in anatomical shapes.

As for side sleepers, they should ensure that the head and spine are aligned in a straight line as much as possible. Pillows made from three-dimensional molds, such as high-resilience foam pillows from the Polish brand ONSEN®, are an excellent solution because they provide stable and healthy support throughout the night. This is particularly important when snoring is due to improper sleeping position or owning memory pillows that collapse during the night.

Snoring and sleeping on your back

It is widely known that sleeping on your back promotes snoring because the tongue and soft palate can then block the airways by collapsing towards the throat. The best solution is sleeping on your side, which naturally keeps the airways open. Making this change can be difficult, but it is necessary for health.

A solution can be anatomical pillows, which provide comfort while sleeping on the side. Another option is pajamas with tennis balls sewn onto the back, which effectively force you to sleep on your side. Alternatively, you can use belts with supports that maintain the side position.

The impact of obesity on snoring

Statistics show that overweight is currently one of the main causes of snoring, and obesity intensifies it even more. Fat tissue accumulated around the neck causes pressure on the airways, which restricts air flow. Therefore, it's important to remember that even a small weight loss can significantly reduce snoring.

It's a good idea to start with a balanced diet rich in vegetables, fruits, whole grains, and healthy fats. Regular physical activity, such as walking, jogging, or yoga, will also contribute to improving the function of the respiratory system. Taking care of a healthy weight is not only a way to treat snoring, but also to improve overall health. Reducing body weight effectively lessens the strain on the heart, which enhances the body's efficiency.

Drinking alcohol and snoring

Alcohol causes the muscles of the throat to relax, increasing the risk of snoring. Consuming alcohol a few hours before sleep is particularly detrimental as its effects are strongest at this time. The result is intense vibrations of the tissues, which intensify snoring.

Instead of alcohol, it's better to choose healthy drinks that support relaxation. Consider trying a cup of lemon balm or nettle infusion, which can help improve sleep. Even a small reduction in alcohol consumption before bedtime can lead to significant improvements. Remember also that alcohol has a negative impact on the quality of sleep. While it might help some people fall asleep, it hinders entering the deep sleep phase, preventing regeneration.

Humidity in the bedroom

It is no secret that dry air in the bedroom can irritate the nasal and throat mucous membranes, which also leads to snoring. In winter, when heating dries out the air, this problem is particularly severe. The solution is to use a humidifier, which helps maintain the proper humidity level. Consider a model with an air purifying function, including UV and ionization.

As a rule, the humidity in the bedroom should be between 40% and 60%. Humidified air naturally soothes respiratory tract irritations, reducing the risk of blockage. It is also important to ensure regular ventilation of the bedroom and maintain cleanliness, to prevent the accumulation of dust and allergens.

Snoring among smokers

Alongside obesity, smoking cigarettes is one of the most common factors causing snoring. Cigarette smoke irritates the mucous membrane of the throat and nose, which naturally leads to tissue swelling. This in turn leads to narrowing of the airways, thus impairing their function. The longer someone smokes, the greater the risk of developing chronic respiratory ailments.

Quitting smoking brings many benefits, not only in terms of reducing snoring. Even just a few weeks after stopping smoking, the mucous membrane begins to regenerate, reducing swelling and thus improving air flow. Additionally, the overall quality of sleep improves, and the body regenerates better. Helpful in this can be nicotine replacement therapies, but also other forms of therapy.

Throat muscle exercises

Snoring sometimes results from weakening of the throat and tongue muscles, which can be prevented. For this purpose, it is worth practicing regular exercises that can help strengthen them. Additionally, this will lead to a reduction in tissue vibration during sleep. One simple exercise is to pronounce the letters "O" and "E" while tensing the muscles.

Another effective exercise is pressing the tongue against the palate and then moving it forward and back. Repeating this movement strengthens the tongue muscles, which prevents it from falling back during sleep. It is advisable to perform these exercises daily for several minutes, preferably before sleep.

Snoring strips

Available in pharmacies, nasal strips are a simple and effective solution for people who snore due to nasal breathing problems. These strips gently widen the nostrils, facilitating airflow. As a result, they reduce snoring caused by narrowed airways, including from a blocked nose.

Practice shows that using snoring strips is particularly helpful during infections or allergies. However, it's important to remember that strips provide temporary relief and do not eliminate the underlying causes. They are, however, a convenient solution that can be used in conjunction with other methods.

Treatment of sleep apnea

Snoring can be a symptom of obstructive sleep apnea, a very serious condition that causes temporary cessation of breathing during sleep. Sleep apnea is dangerous because it leads to oxygen deprivation in the body, and also increases the risk of many diseases such as hypertension, heart disease, and diabetes, therefore it needs to be treated.

If snoring is accompanied by frequent waking up at night, but also morning fatigue or headaches, it is essential to consult a doctor. Diagnosis includes a polysomnographic study, which assesses sleep quality and detects abnormalities in breathing. Meanwhile, treatment for sleep apnea may involve the use of special CPAP devices that keep the airways open, or surgical correction of anatomical abnormalities in the throat area.

Choosing the right mattress

A properly chosen sleeping mattress, much like a pillow, plays a key role in ensuring good sleep quality, and thus in minimizing snoring. A professional product, such as the Osaka Air mattress, provides proper support for the entire body. This helps keep the airways open throughout the night. Its optimal firmness allows for a physiological alignment of the spine and head, facilitating free airflow.

Osaka Air is a mattress with a ventilation system that prevents overheating during sleep, which in some cases can also reduce snoring. Thanks to the use of high-resilience foam and Aero 3D mesh, our mattress provides comfort every night. It is a mattress that regenerates the body at the highest level.
Healthy sleep starts with the right mattress.
Snoring is a serious problem that requires a multifaceted approach. The ten ways to combat snoring presented allow for the reduction of this bothersome symptom. It's worth starting with simple changes, such as choosing the right pillow or avoiding sleeping on your back, as well as taking care of a healthy lifestyle and proper weight, but also treating the underlying causes.

Remember, if snoring persists despite making changes, a consultation with a doctor may be necessary to rule out more serious conditions. Choosing high-quality sleep products, such as ergonomic pillows or the Osaka Air mattress, is an investment that will pay off for years. Healthy sleep is the foundation of good well-being and day-to-day efficiency. By implementing these methods, you can take care of yourself and your loved ones, enjoying peaceful nights and a better quality of life.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.

FAQ: Ways to stop snoring

What is the most effective way to stop snoring?

The most effective methods to stop snoring are those that address the specific cause of the problem. Among commonly used immediate solutions are changing sleep positions, using an ergonomic orthopedic pillow, reducing body weight, and avoiding stimulants before sleep. It is also important to maintain proper humidity in the bedroom and to regularly exercise throat muscles.

What to do to stop snoring at night?

To mitigate the problem of snoring at night, several lifestyle changes can be helpful. It's important to change your sleeping position to lying on your side, as well as to invest in a well-chosen orthopedic pillow that supports the natural alignment of the head and neck. Avoid memory foam pillows that can sink excessively. Reducing alcohol consumption, especially before bedtime, is also crucial. Additionally, maintaining the right humidity level in the bedroom is beneficial. For overweight or obese individuals, taking steps to reduce body weight is recommended.

How does a pillow affect snoring?

A pillow has a key impact on snoring because if improperly chosen, it can significantly contribute to blocking the airways. An optimal orthopedic pillow supports the natural alignment of the neck and head, keeping the airways open and preventing them from closing. A pillow that is too high or too low can exacerbate the problem, hence the recommendation to use ergonomic pillows tailored to the user's individual anatomy.

How does a mattress affect snoring?

A mattress plays a significant role in preventing snoring because it supports proper body alignment during sleep. The perfect Osaka Air mattress provides optimal support for the spine and head, allowing free airflow through the airways and minimizing snoring. Its ventilation system also helps prevent the body from overheating, which also promotes sleep hygiene.

How does alcohol affect snoring?

Alcohol has a strong muscle-relaxing effect, leading to their loosening. It also affects the throat muscles, intensifying snoring by making it easier to block the airways. Consuming alcohol, especially just before bedtime, therefore increases the risk of snoring. Eliminating alcohol before sleep can significantly improve sleep quality and reduce snoring.

Contents
The impact of the pillow on snoring
Snoring and sleeping on your back
The impact of obesity on snoring
Drinking alcohol and snoring
Humidity in the bedroom
Snoring among smokers
Throat muscle exercises
Snoring strips
Treatment of sleep apnea
Choosing the right mattress
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