Sleep specialists say that it is sometimes a good idea to try several self-care methods for snoring at the same time to achieve the best results. On this page you can see what the profession recommends.

Therefore, patience is required

Since the vibrations during snoring often cause some swelling in the throat, it is advisable to try at least a few weeks before dismissing a method/treatment. One reason is that snoring can change in difficulty from night to night. Depending on body position, variations in nasal congestion, fatigue or alcohol intake, among other things.

Self-care for snoring:

• • Avoid sleeping on your back.

• • Avoid bending your neck forward during sleep, as this can block/tighten the throat. Instead, stretch your neck backward for easier breathing.

• • Avoid mouth breathing during sleep.

• • If you are overweight – try to reduce your weight to a normal level. Even a small weight loss can bring about improvements.

• • Try to quit smoking.

• • Reduce alcohol intake.

• • Try nasal dilators that widen the nasal openings.

• • Nasal medication if prescribed.

• • Tape your mouth with a small piece of skin-friendly surgical tape from top to bottom. Available at various pharmacies.

• • Snoring splint – Check your dental status with your dentist beforehand.

• • Attach a tennis ball to the back of a t-shirt.

• • Add a soft & light foam ball on the inside of a t-shirt or similar, on the back. Teachers/trainers use these in various activities. Also popular in sports therapy. Choose diameter 15 cm or 20 cm. Weighs only 65 to 160 grams.

• • Put soft contents in a soft backpack.

What can I do myself?

You often snore more when you lie on your back. You can therefore try sleeping on your side, on your stomach or with a pillow behind your back. With a little practice, many people learn to sleep in a different position.
Read more about: https://www.1177.se >

Source: The book ”Stop snoring, start living! – Causes – Risks – Treatment

Author: Tore Strandell (associate professor, MD, specialist in clinical physiology).
Publication: 1991 PHYSIOLOGLABS FÖRLAG
Scope: 187 pages (or digital talking book)
Content: The book addresses the causes of snoring, the health risks involved, as well as various treatments and advice on lifestyle, sleeping positions and nasal breathing.
Pages 53, 64 and 65.

Read more about: Tore Strandell >

Self-care for snoring: What can you influence yourself?

There is no universal product on the market that solves everyone's snoring problem. If you as an individual have a little patience and try out the recommendations available, you may experience an improvement, which can be crucial in avoiding someone slapping you in the back.

If you suspect obstructive sleep apnea syndrome, from 5 breathing pauses per hour of sleep and upwards, ask for a referral to a sleep clinic for investigation and effective treatment with CPAP or an apnea bite splint. In the case of position-dependent sleep apnea (POSA), positional treatment applies, which involves avoiding sleeping in the supine position. But that is not enough, you must not forget the position of the head and the upper airways. Eezyflow helps here by providing the opportunity to sleep in a prone (stable) side position as in “first aid”.

For information about sleep apnea, we refer to the websites of the Apnea Associations: www.apnesverige.se and www.apnesyd.se

Nose breathing – The nose cleans, regulates temperature and humidifies the air you breathe in. You get better oxygenation and sleep more soundly.

Difficulty breathing through your nose – talk to your doctor – if necessary, they can provide a referral to an ear/nose/throat clinic.