Why do we actually snore?
Snoring occurs when the airways are narrowed during sleep. This causes the tissue in the throat to begin to vibrate. Causes can be:
- Nasal constriction
- Supine position
- Overweight
- Alcohol before sleep
- Relaxed muscles during sleep
1. Improve nasal breathing with nasal plasters
Nasal plasters like Breezi lift the nostrils and expand the nasal valve. This means more air flows through the nose - which can significantly reduce snoring.
Study:
“Nasal dilators improve airflow and reduce snoring by increasing nasal valve area by up to 25%.” Source: Kezirian et al., Otolaryngology 2005
2. Lying on your side instead of on your back
When lying on your back, the tongue falls back more easily and blocks the airway. Lying on your side is the best sleeping position to avoid snoring. A side sleeper pillow can help with this.
3. Avoid alcohol & heavy meals in the evening
Alcohol and large meals relax the muscles in the throat. This increases the likelihood that the airways will collapse and snoring will occur.
Tip: Don't eat or drink anything heavy at least 3 hours before you go to sleep.
4. Reduce weight
Obesity is a major risk factor for snoring. Fatty tissue around the neck narrows the airways and promotes vibration.
Already 5-10% less body weight can bring noticeable improvements.
5. Humidifier & Allergy Management
Dry air and allergies irritate the nasal mucous membranes. A humidifier in the bedroom or anti-allergenic bedding can help make breathing easier.
6. Keep a snoring diary
Document your sleeping habits: How often do you snore? In what position? What triggers? This helps to recognize patterns and take targeted measures.
Conclusion: Simple means to achieve peaceful sleep
Snoring is not fate. Many causes can be eliminated with targeted behavioral changes and aids such as nasal plasters. Particularly effective: The combination of mechanical nasal expansion, optimized sleeping position and healthy lifestyle.
Do you finally want to sleep peacefully?
Try Breezi – the skin-friendly nasal plaster that improves your breathing and lets you sleep through the night again. Drug-free, clinically inspired.
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