What helps with snoring

Are you repeatedly woken up by annoying snoring noises from your bed partner, or do you snore yourself and your surroundings suffer from the nighttime noise? Then you should try to combat this annoying problem.
The snoring sounds are produced by the uvula.
Depending on the intensity, snoring can prevent the body from getting enough rest.

Here are some tips to counteract snoring:

• Keep airways clear
  It is best to sleep on your side to keep the airways clear. When lying on your back, the tongue can fall backward, which can disrupt airflow.
  The right pillow can help here: To the pillow advisor
• Avoid heavy meals before bedtime
  Avoid heavy meals before going to sleep to prevent filling the stomach and intestines too much, which can push the diaphragm and lungs upward and affect the airways. Instead, prefer easily digestible food.
  
  
• Avoid overweight
  Excess pounds with unnecessary fat tissue narrow the airways. Losing even a few pounds can have a positive effect on snoring.
• Create the right room climate
  To keep the nasal mucous membranes moist, the room temperature should ideally be 18 degrees Celsius and the humidity between 40% and 60%. This reduces swelling of the mucous membranes.
  
  
• Avoid alcohol in the evening
  Alcohol relaxes the muscles, including those in the throat area. The relaxed tissue in the throat vibrates more easily and can cause snoring sounds.
  
  
• Avoid smoking
  Smoking causes the mucous membranes to swell and irritates the airways. This makes breathing through the nose more difficult.