hat to do against snoring - our 5 tips
Unfortunately, there is no “one” remedy for snoring, so “what to do about snoring” cannot be answered with one word. Snoring can have several causes. We introduce you to five medically proven anti-snoring remedies that you can use to prevent your snoring.
Tip No 1: Improve
nasal breathing Impaired nasal breathing is only in a few cases the sole cause of snoring. Snoring occurs much more frequently in the back of the throat (solution: anti-snoring splint) or at the transition from the mouth to the throat area (solution: anti-snoring mouthpiece). Problems with nasal breathing play an important role as a co-trigger and must always be included in the search for the right solution. Simply put, you can't get snoring under control if your nose is not clear.
First choice for free nasal breathing - the nasal spreader
A remedy for snoring is the nasal spreader. This improves nasal breathing and can thereby stop snoring. It consists of two small, soft plastic arches or tubes that are connected to one another by a bridge (the shape varies depending on the manufacturer). Each arch or tube is pushed into a nostril and widened and stabilized the nasal entrance and the adjoining outer nasal cavity. The nasal passages cannot collapse or contract even when you breathe in vigorously. You breathe freely and carefree. In medical terms, the term "dilatation" is used, which is why nasal spreaders are also sold under the name nasal dilators.
An alternative to nasal spreaders are nasal plasters. They are stuck on the outside of the bridge of the nose and gently expand the wings of the nose. They can be just as effective as nasal spreaders, but the adhesive on the adhesive surfaces of the plaster may lead to allergic skin reactions. In addition, the spreading effect of the plasters is slightly less than that of the nasal spreaders.
To put it simply: this is why a stuffy nose makes snoring easier!
Visualize the problem: your lungs are a vacuum cleaner, your airways are the vacuum hose, and your nose is the suction nozzle. If the nozzle (nose) is clogged, a strong negative pressure builds up in the hose (airway) because the vacuum cleaner (lungs) continues to suck in air. The vacuum cleaner hose can contract, causing air turbulence and funny noises. When your nose is blocked, the same thing happens in your airways! They contract and air turbulences form, which vibrate the tissue in the throat and lead to snoring noises.
Tip No 2: Avoid mouth breathingbreathing
The most common cause of snoring is through the open mouth while sleeping. Mouth breathing not only triggers snoring, it is also unhealthy compared to nasal breathing. It is all the more important to do something about this form of snoring.
What to do against snoring with mouth snoring - the anti-snoring
mouthpiece The most effective solution against mouth snoring is an anti-snoring mouthpiece.
It prevents mouth breathing during sleep and switches the body to natural nasal breathing that is more relaxing for the body. A mouthpiece is similar in shape to a boxer's mouthguard and is inserted between the lips and teeth and anchored slightly to the row of teeth in the upper jaw. The mouthpiece is designed very gracefully, ie it hardly restricts the wearing in the mouth and makes it comfortable to wear. At the same time, it is so big that it cannot be accidentally aspirated or swallowed while sleeping.
An alternative to the anti-snoring mouthpiece is the chin strap. They consist of a strap that is placed around the chin and closed over the head. The band is under tension because it is made of elastic material. The tape prevents the chin from dropping down and the mouth opening while you sleep.
To put it simply: this is why mouth breathing leads to snoring!
Think of the tissue in the back of your mouth like the slack sail of a ship. When the wind blows into the sail, it starts to flutter and makes a beating sound. For mouth snoring this means: If the breath from the mouth ("the wind") blows into the slack tissue ("sail"), it starts to vibrate and produces the snoring noise.
Background knowledge: why is nose breathing healthier than mouth breathing?
Nasal breathing is the natural, physiological form of breathing. It prevents dust and dirt particles as well as germs and pathogens from entering the body better than breathing through the mouth. In addition, nasal breathing always brings the airflow to body temperature before it reaches the lungs. If the outside air is cold, it is warmed up; if it is hot outside, the air is cooled and humidified on its way through the nose. In addition, nasal breathing increases the oxygen saturation of the blood by up to 15%. This means that the organs can be better supplied with oxygen when breathing through the nose and the body regenerates better - in other words, one sleeps better. Conversely, prolonged mouth breathing leads to dry mouth, bad breath, inflammation of the mucous membranes and even increased caries formation.
Tip No 3: Sleep on your side
The second most common cause of snoring is that the tongue slackens during sleep, sinks back into the throat and narrows or blocks the airways. So what can you do about snoring in this form? Since this problem only occurs when sleeping on your back, it can be easily remedied by a different lying position. Sleep in the side position is ideal, otherwise in the prone position. So-called positional therapy, i.e. positioning aids that make sleep in the supine position difficult or impossible, helps when moving.
aids with a small contact surface on the back
Positioning Are extremely comfortable to carry. Position therapy includes all products that promote sleep in the side or prone position. These are mainly sleeping rucksacks, sleeping belts and positioning bandages. A foam wedge is incorporated into the back of the sleeping backpack and belt, which makes it impossible to sleep comfortably in the supine position. For sleeping comfort it is important that the contact surface of the foam wedge on the back is relatively small so that you do not sweat too much while sleeping. Because wherever the foam lies directly on the skin or on the pajama fabric, the air can only circulate poorly.
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As an alternative to sleeping backpacks, sleep vests or sleep bandages, you can also change the sleeping position with the help of a special cushion. The positioning cushions have an elevation in the middle, on which one does not sleep comfortably. That is why the head unconsciously and automatically rolls to one side or the other while sleeping, so that you sleep on your side.
To put it simply: that is why lying on your back leads to snoring!
Think of your tongue like a great avalanche of snow. If a snow avalanche goes off in the mountains and, for example, buries the entrance of a tunnel, you can hardly enter or leave the tunnel. It is similar with basic tongue snoring. If the airways ("the tunnel entrance") are blocked by the slackened and sinking tongue ("the avalanche"), only a small amount of air can flow through the opening (= no one can pass the tunnel entrance). If the airways are completely blocked, air can no longer circulate. This occurs with basic tongue snoring when the airways are completely blocked and the patient suffers from obstructive sleep apnea (OSA).
Tip No 4: Correct the position of the jaw
The slackening of the tongue during sleep is the second most common cause of snoring (see tip 3 above). If the tongue sinks backwards into the throat while sleeping on your back and triggers tongue snoring, this problem can also be remedied by shifting the position of the lower jaw slightly forward. An anti-snoring splint, also called a protrusion splint or MAD (mandibular advancement device), is used for this.
A comfortable fit of the anti-snoring splint is important.
There are roughly two groups of anti-snoring splints. Monoblock rails and biblock rails. Monoblocks consist of a single part that can be adapted to the particularities of the wearer's jaw. Monoblocks are rigid, ie the position of the jaw cannot be changed after the adjustment and the jaw has no freedom of movement when worn. Biblock splints consist of two separate splints - one for the lower and one for the upper jaw. Each splint can be adapted to the particularities of the jaw and the splints are connected to one another using flexible plastic straps. Biblock splints leave more space when carrying, as the lower jaw can be moved sideways while being carried (only the advance, ie the forward-backward movement, is blocked).
This moves the lower jaw slightly forward and thus puts the tongue muscles and the tissue in the lower jaw and throat under slight tension. This widens the airways in the back of the throat and the air can flow in and out unhindered. Dentists refer to the advancement of the lower jaw as "protrusion", hence the term protrusion splints. The splints are usually in two parts, ie there is one splint each for the upper and lower jaw. Each splint is held in position by the rows of teeth.
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Tip No 5: Training the palate tissue
All forms of snoring are always associated with tissue weakness. Loose tissue in the mouth or throat area is caused to vibrate by the swirling breath. This is of course easier with slack or untrained tissue than with firm tissue. If you specifically promote muscle tone and tissue tension, you can effectively reduce or even stop snoring. There are a number of different exercise machines and exercises.
Different training devices for different forms of snoring
What can you do against snoring when it is at the transition from the mouth to the pharynx (so-called mouth snoring)? One should primarily strengthen the muscles in the lip and mouth area. The FaceFormer method is ideal for this. With the FaceFormer you train and condition your mouth muscles so that you keep your mouth closed at night. You can also use it to train the muscles in the mouth and reduce the amount of slack tissue. If the snoring is triggered because your tongue sinks back into the throat, the Dragon Pearl method is an option. With it you strengthen the tongue base and tighten the throat ring. The tongue muscle can no longer slacken so much during sleep that it sinks back into the airways and blocks or restricts the air supply there. This is how you can avoid snoring.
Both training methods require patience and discipline to be successful.
Learn how will Medical Peer Review by Dr. med. dent. Christine Will, dentist in the recognized Nuremberg practice for implantology and dental health alius. Her range of treatments includes, in particular, snoring therapy.
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