Everything you need to know about snoring and the solution

This causes 13% of divorces

Picture this: you're snuggled up in bed, enveloped in the stillness of the night, when suddenly... BAM! An uninvited rock star bursts onto the scene, and according to statistics, he does so in about 45% of all bedrooms. Whether you're one of that army of nocturnal noisemakers or you know someone who sounds like a runaway chainsaw at night, snoring is such a universal phenomenon that it's almost an art form in itself. We're venturing into the world of snoring sounds, not only to explore the humorous side, but also to seriously consider how we can tame those nocturnal symphonies a little.

Snoring, that innocent sound that can affect so many relationships and sleepless nights, deserves more attention than simply being the fun topic of morning conversation. So, let's first look at why we snore…

As mentioned, 45% of adults snore, which seems like a high number. Many people are surprised by this, but this is often because we don't realize it ourselves. This percentage has risen significantly in recent years, and this upward trend shows no signs of slowing. We can therefore conclude that we're doing something wrong with our lifestyle. Let's 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. While the solution is simple, it's not easy. There are many factors involved.

Where to begin?

Today, we're moving from easy-to-apply tips to more challenging ones. Starting with sleeping position. You've probably heard that your sleeping position plays a role in that mysterious nighttime sound called snoring. The idea is simple: lie away from your back and on your side. Because when you sleep on your back, your tongue can block the back of your throat like an uninvited guest, leading to snoring. But let's be honest, how much influence do you really have over your posture while you're deep in dreamland?

Well, here's the trick: adjust your sleep routine. Simply start by sleeping on your side. And if you notice during the night that you've slipped back onto your back, prop yourself up with some extra pillows or embrace the side-lying 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.

Even then, you have little control over your sleeping position. This is especially true because you may have been accustomed to a certain position your whole life, and it's subconsciously encoded in your brain. Therefore, a lower pillow can offer a solution when sleeping on your back. A pillow that's too high can pull your chin toward your chest, blocking your airway and triggering snoring. This can be a major problem, especially if you're 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 risk of snoring.

Hydration

Okay, now on to that simple but crucial thing: water. Imagine your throat as a parched desert, where every snore reverberates like a dry echo. Here it is: 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, the path for snoring is cleared.

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're still thirsty, feel free to replenish your water intake. You can also add 1 teaspoon of Celtic or Himalayan salt to promote water absorption. If this doesn't feel right, don't bother. Be careful not to drink too much water just before bed, as this can cause you to have to get up to pee during the night.

Air Quality: Green for Silent Nights

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

Houseplants can improve air quality by filtering toxins like benzene from the air and maintaining healthy oxygen levels. And here's the added benefit: humidification. These plants release water vapor, which is a relief for a dry nose and throat. It keeps the mucous membranes hydrated and can thus 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 excellent air-filtering properties.

Alcohol

Huh, Alcohol!? I thought we were going from easy to difficult. Yes, it'll be easy for some, a bit trickier for others, but if you really want to stop snoring, quitting drinking alcohol close to sleep can offer a solution. It might seem strange that that beer before bed could influence what happens at night, but it's a sneaky culprit when it comes to snoring.

Why? Because alcohol relaxes. And that might 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 having it before/during dinner (PMID: 7077345 ).

And guess what? If you'd like to learn more about how alcohol affects your sleep, we've dedicated an entire blog post to the topic. So, after reading these tips, hop over to our alcohol blog for more insights into its effects on your sleep quality.

*In addition, quitting smoking can help reduce nasal irritation. It also prevents the mucous membranes in your throat from drying out. Both contribute to a snoring-free night's sleep. It may sound cliché, but quitting smoking contributes to a good night's sleep.

Weight loss

Losing weight to reduce 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 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 airway like a tie that's too tight. And we all know that a constricted airway is an invitation for snoring. Furthermore, the weight of the chin can pull the mouth open, causing snoring. (PMID: 19959590)

So, here's the good news: losing weight reduces the pressure on those airways. It might sound like a tall order, but it doesn't have to be a crash diet or an overwhelming fitness routine. Small, achievable lifestyle changes, like a healthier diet and regular exercise, can make a world of difference.

Attributes and the solution

There are countless devices that are supposed to help with snoring. Some will work better than others, and some will work for one person, while others won't. Below, we've listed several devices we support:

• Nasal strips : These strips are placed on the bridge of the nose and help widen the nasal passages, improving airflow. (Supports good nasal breathing, but the mouth can still fall open.)
• Anti-snoring devices: Also known as mandibular advancement devices (MRAs), these devices are worn at night and help keep the lower jaw in a forward position to keep the airway open.
• Tongue stabilizers: These devices prevent the tongue from falling back during sleep and blocking the airway.
• Nasal dilator: A nasal dilator is placed in the nostrils to widen them, which promotes airflow and reduces the chance of snoring.

All these things are fun and can offer a solution. But nothing works as well as tackling the problem at its root cause: sleeping with your mouth open. So here's the solution!

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

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

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

Additionally, Alina mouth tape is made of elastic material, meaning it won't stick*. Comfort is paramount, and if you feel uncomfortable at night, don't worry. Our tape is easy to remove, so you always have control over your sleep experience.

Choose the tape that's not only effective at reducing snoring but also prioritizes comfort. Discover the benefits of Alina oral tape for yourself and treat yourself to the peaceful night you deserve. Say goodbye to snoring, hello to undisturbed sleep!

*Please read the disclaimer and package insert carefully

Curious about more sleep advice and personal tips? Sign up for our newsletter and receive a 10% discount on your first order. Let us guide you to a world of deep sleep and energy throughout the day!

Alina - Sleep advice for the hustle and bustle of everyday life!