Help! He snores! Tips against the "nocturnal disturbance of the peace".
Nightly snoring can lead to discussions - especially in partnerships. After all, at least one person here can not sleep as restfully as they would actually like. In addition, snoring can actually be not only annoying, but also dangerous.
The good news is that there are a few options when it comes to bringing some acoustic peace back into the bedroom.
The following tips can help. However, there is no guarantee that they will actually be effective in individual cases. Especially if the snoring lasts longer, is particularly intense and is perhaps even accompanied by shortness of breath, it is always important to talk to your family doctor about the problem. He or she can then initiate further examinations if necessary.
Why do you snore at all?
This question cannot be answered in a standardized way. Because: There are different reasons that can cause a person to snore.
The absolute classics include:
- A crooked nasal septum
- Polyps in the nose
- Heartburn
- Overweight.
In many cases, nasal breathing is restricted. As a result, sufferers often sleep with their mouth open. The result: the characteristic snoring noise, which can be sometimes more, sometimes less loud.
These tips can help against snoring at night
Just as the causes that lead to snoring can be completely different, the countermeasures can also be of a different nature.
In many cases, losing a little weight is enough to make breathing easier and thus ensure quiet nights again. A "nice side effect": Those who eat healthily and exercise more usually also sleep better and, accordingly, often wake up more relaxed the next morning.
However, it should be remembered that, of course, not only people who suffer from obesity, snore. If the BMI is in the "normal" range, it is worth paying attention to the following details.
Tip No. 1: Do not take sleeping pills (unless prescribed by a doctor).
For many people, sleeping pills are part of normal everyday life. In some cases, an addiction develops from this. "By the way, sleeping pills can also cause snoring. If they are not prescribed by a doctor, it can be a good idea to take more exercise as an alternative to let the body rest better in the evening.
Tip No. 2: Do not drink alcohol before sleeping
Alcohol can make you tired. However, if you do without your bedtime beer, you can also reduce your risk of snoring. The rest of the organism should also be happy about several alcohol-free days a week.
Tip No. 3: Always go to bed at the same time if possible
Admittedly: This is exactly what is not always possible in the (often) hectic everyday life. But a fixed sleep rhythm can also ensure that nothing stands in the way of nightly (in the truest sense of the word) rest. Of course, it's also perfectly permissible to make exceptions - for example, at the weekend.
Tip #4: Sleep on your side
Many people sleep primarily when they sleep on their backs. And even if the sleeping position is changed again and again during the night, it makes sense to at least try to fall asleep on your side (and/ or ask your partner to provide a new sleeping position with a gentle push in case of a snoring session).
In case of doubt to the doctor
The above tips often help, but not always. If, for example, the problem is a crooked nasal wall, surgery is usually the only solution. Such operations are usually completely uncomplicated, so that those affected do not usually have to worry about side effects or the like. Of course, there are exceptions. A personal consultation with the doctor will help to better assess the individual situation.