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Sleep is one of — if not the — most important activity of the day. Getting enough hours in a night is therefore important when you don’t want to wake up feeling refreshed and ready for the day. This can be difficult when your own snoring or even your partner’s snoring interrupts this. There are fortunately plenty of things you can try out to reduce the noise.
Where does snoring come from?
Snoring occurs when the airflow through the mouth and nose is obstructed which can be caused by a number of factors. People who suffer from allergies can find themselves snoring more frequently during allergy season, or when they have a sinus infection. It can also be a cause of the throat and tongue muscles being too relaxed, which can be worsened by the consumption of alcohol, sleeping pills and simply a deep sleep. This is also where your weight comes into play, as overweightness can enlarge the throat tissue. Moreover, the airway can be obstructed when the tongue drops to the back of the mouth. To sum up, an unhealthy lifestyle of drinking, smoking and being overweight contributes to a high chance of being a snorer.
It is important to distinguish between habitual snoring (or ‘normal’ snoring) and sleep apnoea. For more information on the sleep apnoea, please visit this page to read about the different types of the disorder and different ways of treating it.
Top tips to reduce your snoring
First, it has to be determined what your personal cause is for snoring. This can be done by executing several tests which will tell you what type of snorer you are: nose, mouth breather, tongue or palatal flutterer. Let’s look at some solutions for each type:
When the snoring sound comes from blocked nasal passages or collapsing nostrils, it can be helpful to try out nasal strips. The lifting action of the strips helps open the sinus passages, making it easier to breath and therefore reducing snoring caused by nasal congestion. Additionally, there are natural nasal dilators that allow more air to pass through the nasal passage, as well as an anti-snoring mouth rinse that is ideal for reducing the aggravating sounds of snoring.
As a result of the relaxed mouth muscles, the ‘mouth breather’ kind of snorer can try out chin-up strips for example, which are designed to prevent the mouth from falling open. In addition, oral shields can be used to control the passage of air.
For this type of snoring its recommended to use a mouthguard. TheraSnore, for example, is a clinically and medically proven device that is easy to adjust and comfortable due to the fact that it fits securely over your upper teeth. It works by preventing the lower jaw from falling back, ensuring that the airway is open during sleep. Unlike other mouthguards TheraSnore doesn’t have hard edges, and you still retain full movement of the lower jaw, which allows you to breathe more easily.
Finally, this type of snoring is caused by a low frequency flutter of the soft palate. This may be prevented by chin-up strips, but also by wearing a mouthguard to limit the vibration.
To sum up, there are many elements that determine the nature of the snoring sound. There are many devices that each target a different factor, so our advice is to try and find out what works best for you (and your partners’) sleep.