8 tips against snoring and 2 tips for their partners

Tips for snoring:

1. Sleep on your side

You snore earlier when you lie on your back. Sleeping on your stomach is stressful for your neck so preferably sleep on your side. People snore on their backs because the muscles of the soft palate, the uvula and the tongue relax, blocking the airway. An anti-snoring bracket can then help to keep the tongue in the same position while sleeping so that it does not roll back and block the airways.

2. Fall off

Overweight can cause snoring, especially because of the extra weight in the neck and face. It is known that fat people snore more often than thin people. Lose weight is best done gradually and by a combination of more exercise and healthier eating. Scientists discovered that a low-calorie diet with a higher amount of protein improves the quality of sleep for middle-aged adults. FitChef (hardcover) contains 246 pages with practical health  tips and 105 protein-rich recipes for every moment of the day!

3. Avoid alcohol

Drinking alcohol makes you snore faster. Alcohol suppresses the nervous system and weakens your muscles. In particular, a slack tongue, mouth and throat cause the snoring sounds. And snoring can be loud! The sound of a snorer is similar to the constant hearing of traffic that is passing by.

4. Treat your allergy

It is possible that your nose is often blocked because you are allergic to something. Known allergies are hay fever , dust mite allergy , or allergies to dogs and cats. Do you suspect that you are allergic to dust mites or pets and do you often suffer from itching, sneezing, eczema and / or watery eyes? Then do a self-test. The new Allergy-Check® 3-in-1 inhalation is a unique allergy test with which it is now possible to test at once for the 3 most common inhalation allergies (cats, pollen and dust mites).

5. Treat your cold

When you have a cold, your nose is blocked and you have to breathe through your mouth, which increases the chance of your snoring going. You can temporarily use a nasal spray  to clear and clean blocked nose and sinuses (sinuses). Or you use a  nose shower to clean your nose.

6. Stop smoking

Smoking irritates the airways, causing an allergic reaction. This reduces the absorption capacity of your lungs and the nose and sinuses are clogged faster. There are plenty of tools to stop smoking. For example, use nicotine patches  or nicotine chewing gum . Are you rationally built? Then read the bestseller Stop smoking (ebook)   by the American writer Allen Carr.

7. Ensure adequate sleep

Make sure you keep a healthy sleep rhythm so that you sleep well enough. Read the  15 tips for a better sleep . Or order the book Sleep like a rose . Sleep like a rose contains the pioneering method of Dr. Guy Meadows. His program, which lasts five weeks, is based on ACT (acceptance and commitment therapy). The method works excellently in people who do not receive a healthy night's rest due to an excess of brain activity.

8. Tell your doctor if you are pregnant and snoring

If you are pregnant and snoring, tell your doctor. You can snore due to weight gain or hormonal changes. Pregnant women who suffer from snoring appear to have an increased chance of developing preeclampsia, or pregnancy poisoning. Another risk is increased blood pressure.

Tips for Partners

1. Block the sound

Snoring sounds can give you sleepless nights as a partner. While the snorer seems to enjoy his night's rest undisturbed, you do not close your eyes anyway. Buy good earplugs so that the sound can block. There are many types of earplugs today, including special earplugs for people with a snoring partner . The special filter filters the "irritating" sound of snoring, while you still wake up from the alarm.

2. Pick up the cause

Because the snorer himself does not suffer from his sleep problem, he or she will take it less seriously. But that is not right! There are many ways to combat snoring: as for example:

• anti-snore throat spray
• anti-snoring nosestrips
• nose spreader
• anti-snoring braces

Also read the book:  Living with snoring and apnea . When someone snores hard every night, it is wise to have this examined by a doctor. There is a danger that the snorer also suffers from sleep apnea . With sleep apnea, breathing will stop between a few seconds and a minute and a half while sleeping. This is a serious sleep disorder .