Everything you need to know about snoring and the solution

This causes 13% of divorces.

Imagine: you're lying comfortably in bed, surrounded by the silence of the night, when suddenly... BAM! An uninvited rock star appears on the scene, and according to statistics, he does so in about 45% of all bedrooms. Whether you yourself belong to that army of nocturnal noise makers or you know someone who sounds like a runaway chainsaw at night, snoring is such a universal thing that it almost seems like an art form in itself. We're going on an adventure into the world of snoring sounds, not only to discover the comical side of it, but also to take a serious look at how we can tame those nocturnal symphonies a little.

Snoring, that innocent sound that can affect so many relationships and nights of rest, deserves more attention than simply being the subject of a humorous morning conversation. That is why we will first examine why we snore....

As indicated, 45% of adults snore, which seems like a large number. Many people are surprised by this, but this is often because we are unaware of it ourselves. This percentage has risen significantly in recent years and this upward trend does not seem to be slowing down. We can therefore conclude that we are doing something wrong in our lifestyle. To get straight to the point: we snore because we sleep with our mouths open. Nothing else. The solution is therefore simple: sleep with your mouth closed. Although the solution is simple, it is not easy. There are many things involved.

Where to begin?

Today, we will build up from easy-to-apply tips to the more difficult ones. Let's start with your sleeping position. You have probably heard that your sleeping position plays a role in that mysterious nocturnal sound called snoring. The idea is simple: avoid sleeping on your back and sleep on your side instead. When you sleep on your back, your tongue can block the back of your throat like an uninvited guest, which leads to snoring. But let's be honest, how much control do you really have over your posture when you're deep in dreamland?

Well, here's the trick: adjust your sleep routine. Just start on your side when you go to sleep. And if you find yourself secretly ending up on your back during the night, throw some extra pillows against you or embrace the side position with a body pillow. There are even special pillows on the market that act as disciplined sleep coaches, designed to keep you in that side position.

But even then, you have little control over your sleeping position. This is mainly because you may have been used to a certain position your whole life and it has been unconsciously encoded in your brain. That is why a lower pillow can be the solution when sleeping on your back. A pillow that is too high can pull your chin toward your chest, blocking your airways and causing snoring. This can be a major problem, especially if you are overweight, as the weight of your chin pulls harder. So, consider a lower pillow. One that keeps your head and neck in a comfortable, but not too high position. This not only promotes airflow, but also reduces the chance of snoring.

Hydration

Okay, now let's move on to that simple but important thing: water. Imagine your throat is a parched desert, where every snore echoes like a dry echo. Here's the thing: drinking enough water is like a thirst quencher that breathes new life into your throat. So, why is that important? Because hydrated mucous membranes are less likely to protest. When those mucous membranes in your throat swell up, it clears the way for snoring.

How much water should you drink? This varies from person to person. We recommend drinking at least 2 liters of water per day, and if you are still thirsty, then of course drink more. You can also add Celtic or Himalayan salt (1 teaspoon) to promote water absorption. If this doesn't feel right for you, don't do it. Be careful not to drink too much water before bedtime, as this may cause you to wake up during the night to urinate.

Air Quality: Green for Quiet Nights

Now let's talk about something you might not immediately associate with snoring, but which can certainly make a difference: air quality. Poor air quality can irritate your nose, and an irritated nose can contribute to snoring. So, let's freshen up that air, without any hassle.

Houseplants can ensure good air quality because they filter toxic substances such as benzene from the air and maintain a good oxygen level. And here's an added bonus: humidification. These plants release water vapor, which is a relief for dry noses and throats. It keeps the mucous membranes hydrated and can reduce snoring.

How many plants do you need? Two to three green friends per room can make all the difference. We recommend sansevieria and aloe vera. Both plants require minimal care and have good air-filtering properties.

Alcohol

Huh, Alcohol!? I thought we were going from easy to difficult. Yes, it will be easy for some, more difficult for others, but if you really want to stop snoring, then stopping drinking alcohol close to bedtime can offer a solution. It may seem strange that that beer before bedtime can affect what happens at night, but it is a sneaky culprit when it comes to snoring.

Why? Because alcohol relaxes you. And that may sound like music to your ears after a long day, but it also relaxes the muscles in your throat. And relaxed throat muscles can lead to a symphony of snoring sounds while you sleep. So, if you're serious about those peaceful nights without upsetting your partner, it might be time to reconsider that evening drink. Or consume it before/during dinner (PMID: 7077345).

And guess what? If you want to know more about how alcohol affects your sleep, we have an entire blog dedicated to that topic. So, after reading these tips, hop over to our alcohol blog for more insights into the effects on your sleep quality.

*In addition, quitting smoking can help reduce irritation in the nose. It also reduces dryness in the throat. Both contribute to a good night's sleep without snoring. It may sound cliché, but quitting smoking contributes to a good night's sleep.

Weight loss

Weight loss for less snoring? You might be thinking, "Okay, I love my snacks, but do I really want to give up my favorite guilty pleasure to get rid of that snoring?" Yes, for some it's a piece of cake, for others it's a bit more challenging. But here's the deal: if you're serious about reducing that nighttime noise, losing some weight can be a powerful move.

Why? Because excess weight, especially around the neck, can constrict the airways like a tie that is too tight. And we all know that a narrowed airway is an invitation for snoring to appear on the scene. In addition, the weight of the chin can pull the mouth open, causing you to snore. (PMID: 19959590)

So, here's the good news: by losing weight, you reduce the pressure on those airways. It may sound like a daunting task, but it doesn't necessarily have to involve crash dieting or an overwhelming fitness routine. Small, achievable lifestyle changes, such as healthier eating and regular exercise, can make a world of difference.

Attributes and the solution

There are countless devices that claim to help with snoring. Some work better than others, and some work for some people but not for others. Below, we have listed several devices that we recommend:

• Nose strips: These strips are placed on the bridge of the nose and help to widen the nasal passages, improving airflow. (Supported, good nasal breathing, but the mouth may still fall open)
• Anti-snoring mouthpieces: These mouthpieces, also known as mandibular repositioning devices (MRDs), are worn at night and help keep the lower jaw in a forward position to keep the airways open.
• Tongue stabilizers: These devices prevent the tongue from falling back and blocking the airways during sleep.
• Nasal dilator: A nasal dilator is placed in the nostrils to widen them, promoting airflow and reducing the likelihood of snoring.

All these attributes are fun and can offer a way out. But nothing works as well as tackling the problem at its source: sleeping with your mouth open. That's why here's the solution!

The key to a peaceful night's sleep may be simpler than you think. Introducing mouth tape...

Mouth tape is a simple but effective tool for reducing snoring caused by mouth breathing during sleep. It works by keeping the mouth closed, redirecting breathing to the nose. This not only helps reduce snoring, but can also improve sleep quality through better breathing (PMID: 14621092).

The principle behind mouth tape is simple, but what makes our mouth tape so special? The secret lies in the details. Unlike other brands, our tape features strategically placed air holes. These small openings allow for natural airflow, making it easier for people who are new to mouth tape. It takes some getting used to at first, and these air holes provide a sense of security.

In addition, Alina mouth tape is made from elastic material, which means that chafing is impossible*. Comfort is paramount, and if you feel uncomfortable at night, don't worry. Our tape is easy to remove, so you always remain in control of your sleeping experience.

Choose tape that is not only effective in reducing snoring but also prioritizes comfort. Discover the benefits of Alina mouth tape for yourself and give yourself the peaceful night's sleep you deserve. Goodbye snoring, hello undisturbed sleep!

 

*Please read the disclaimer and package insert carefully.

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