10 solutions anti ronflement – Les meilleures remèdes au ronflement
Le ronflement, désigné par les médecins par le terme de ronchopathie, touche aujourd’hui plusieurs millions de français. En plus de la fatigue pouvant provoquer des troubles de la santé, le ronflement cause également bien souvent des problèmes au sein d’une relation de couple. Il est donc primordial de se tourner vers des solutions anti-ronflement.
L’obésité, le stress, l’alcool et le tabac sont sans conteste des facteurs aggravant sur lesquels il est possible d’agir. Mais lorsque les ronflements persistent, malgré un mode de vie plus sain, il devient nécessaire de pouvoir s’y retrouver parmi la multitude de solutions anti-ronflement proposées sur le marché.
Voici donc une sélection des produits anti-ronflement les plus courants ainsi que leur degré d’efficacité.
Top 10 des solutions anti-ronflement
1. L’inhalothérapie par masque à ventilation PPC – LA MEILLEURE SOLUTION MAIS TRÈS INVASIVE
Le masque à ventilation PPC (Pression Positive Continue), aussi appelé CPAP de l’acronyme anglais, constitue sans doute la solution la plus élaborée. Elle est destinée principalement aux personnes souffrant d’apnée du sommeil.
Ce produit anti-ronflement est un appareil électronique qui délivre une pression d’air constante aux voies respiratoires pour les maintenir ouvertes. Cette pression garde les voies dégagées, empêchant ainsi l’apnée du sommeil. L’appareil se branche sur le secteur et relie le masque, englobant nez et/ou visage, à un long tube plastique d’environ 2 cm de diamètre.
Pourquoi le masque CPAP n’est-il pas facile d’usage ?
Si le principe de fonctionnement est assez simple, l’équipement reste somme toute envahissant et contraignant à transporter.
Le tube entrave la liberté de mouvement en empêchant de se retourner. Vous risquez alors de vous retrouver emmêlé ou de tirer sur le masque.
Le masque lui-même représente la principale cause d’inconfort puisqu’il peut notamment provoquer des douleurs aux points de pression.
L’inconfort augmente alors en cas de rhume ou d’infection aux sinus. Sans oublier les effets secondaires dus à la pression de l’air qui provoquent parfois des douleurs musculaires temporaires dans la poitrine ou des flatulences.
Enfin le prix reste un obstacle de taille puisqu’il faut compter en moyenne 600€ pour s’équiper.
En résumé :
Le masque PPC est le produit le plus efficace pour combattre l’apnée du sommeil sévère et les ronflements associés. Il figure donc en première position des solutions anti-ronflements. Mais il pose cependant un réel problème d’inconfort et d’encombrement. Si vous souffrez uniquement de ronflements, Il est donc préférable d’essayer d’autres alternatives avant d’arriver à cette solution.
2. L’orthèse anti-ronflement – EFFICACE ET AVANTAGEUSE
L’orthèse anti-ronflement ou gouttière anti-ronflement représente l’une des plus grandes avancées en terme de produits anti-ronflement de cette dernière décennie.
Parmi toutes les solutions anti-ronflement, il s’agit d’une méthode réellement efficace puisqu’elle s’attaque à la cause même du ronflement. Ce dernier est généralement dû à une obstruction des voies respiratoires par le voile du palais ou par la base de la langue dont les tissus sont alors trop relâchés. Ceci conduit à la vibration contrainte de ces tissus afin qu’ils puissent laisser passer l’air, provoquant ainsi le ronflement.
L’orthèse d’avancée mandibulaire (OAM), de son nom technique, intervient en en forçant la mâchoire inférieure à se placer légèrement en avant. Ceci conduit naturellement à dégager les voies respiratoires en diminuant considérablement le relâchement des tissus mous. L’effet est ainsi immédiat et l’efficacité peut être testée dès la première nuit.
La Recherche s’y penche :
Le Centre américain pour les informations biotechnologiques (NCBI) a mené une étude sur les orthèses d’avancée mandibulaires. Elle démontre l’efficacité du produit chez environ 90% des ronfleurs. Une étude de suivi, effectuée 10 ans plus tard, a également donné des résultats très favorables. Elle conclue que « l’embout anti-ronflement semble être une solution efficace à long terme contre le ronflement pour un nombre important de patients souffrant de ronflements. »
Quels sont les différents modèles d’orthèses anti-ronflement ?
Si vous souhaitez opter pour cette solution, vous pourrez choisir entre modèles standards ou sur-mesure.
Les gouttières sur-mesure s’adaptent normalement parfaitement à votre dentition mais ont un coût assez élevé, qui se situe autour de 700€. Les gouttières standards en revanche, ont un prix très attractif puisqu’elles sont souvent en dessous de 10€ mais elles ne s’adaptent pas du tout à vos dents et peuvent être particulièrement incommodantes.
Le juste milieu, pour ne pas dépenser trop, se situe ainsi au niveau des orthèses thermoformables que vous pouvez vous-même ajuster à la forme de vos dents. Fonctionnant sur le même principe que les prothèses sur-mesure, elles sont ainsi de loin de l’option la plus avantageuse.
Les orthèses Mr Anti Ronflement offrent dans cette catégorie l’un des meilleurs rapports qualité/prix, avec un prix à seulement 27,95€.
En résumé :
L’orthèse anti-ronflement représente sans doute le meilleur compromis en terme de dispositifs anti-ronflement. D’une part parce qu’elle diminue drastiquement les ronflements ou les solutionne totalement, et d’autre part parce qu’elle reste peu coûteuse et ne perturbe pas le confort de votre sommeil.
3. L’écarteur nasal anti-ronflement – UNE AIDE SUPPLÉMENTAIRE POUR MIEUX DORMIR
L’écarteur nasal, aussi appelé dilatateur nasal, ou plus rarement papillon nasal, se compose de deux cônes ouverts en spirales, ou deux embouts épousant la forme courbe de la narine, qui sont reliés par une tige discrète en plastique. Les cônes ou embouts s’insèrent ainsi dans la narine et tiennent grâce à la petite tige qui les relie.
Ce dispositif permet de garder les narines dilatées pour laisser circuler l’air en permanence et faciliter la respiration par le nez. La respiration par la bouche se retrouve ainsi diminuée ce qui entraîne automatiquement une baisse des ronflements. L’air rentrant correctement dans le corps et donc jusqu’au cerveau, il offre un sommeil plus profond et donc plus réparateur.
En résumé :
Bien que l’écarteur nasal ait des effets positifs sur le sommeil, il convient surtout aux ronfleurs qui ont des problèmes nasaux. Il est généralement inefficace pour ceux qui respirent naturellement par la bouche ou qui ont un blocage des voies respiratoires causé par l’affaissement des tissus dans la gorge. Il peut alors être intéressant de le combiner à d’autres solutions anti-ronflement pour augmenter le confort de respiration.
4. Bandelettes anti-ronflement – UNE AIDE SUPPLÉMENTAIRE POUR MIEUX DORMIR
Les bandelettes anti-ronflement sont une sorte de patch nasal qui fonctionne sur le même principe que le dilatateur nasal. Il facilite ainsi l’élargissement des narines pour une meilleure respiration par le nez. Ces bandelettes ont été conçues initialement pour les sportifs. On a alors constaté une meilleure performance physique en contrôlant mieux et en optimisant la respiration par le nez.
La dilatation des narines se fait ici par une pression exercée cette fois depuis l’extérieur, en tirant les narines pour qu’elles s’écartent. Ce dispositif est tout à fait compatible avec un écarteur nasal, si vous souhaitez plus d’efficacité. Pour plus de détails, consultez notre post entièrement dédié aux bandelettes anti-ronflement.
En résumé :
Les bandelettes anti-ronflement apportent un coup de pouce aussi bien aux ronfleurs qu’aux sportifs. Leur faible coût en fait un complément intéressant au dilatateur nasal ou à l’orthèse anti-ronflement.
5. L’oreiller anti-ronflement – EFFECTIF DANS CERTAINS CAS
Il a été prouvé que l’une des principales causes de ronflement est notre position durant le sommeil. De nombreuses solutions anti-ronflement reposent donc sur l’ajustement de cette position, l’oreiller faisant partie des produits phares de cette catégorie.
L’oreiller est ainsi conçu pour obliger la personne à rester sur le côté pendant la nuit plutôt que de dormir sur le dos, une position qui provoque des ronflements plus intenses. En dormant sur le dos, la mâchoire inférieure, la langue et le haut du palais ont tendance à s’affaisser vers l’arrière, conduisant au blocage des voies respiratoires et provoquant le ronflement.
L’oreiller est disponible dans de nombreuses formes et tailles suivant vos préférences. Ils sont généralement en matériaux à mémoire de forme pour maintenir la tête en position.
Certains oreillers se dotent de dispositifs complémentaires :
- avec pompe à air pour pouvoir gonfler l’oreiller à la hauteur désirée
- avec équipement électronique embarqué avec par exemple l’émission de vibrations dès que les ronflements sont détectés pour « secouer » le ronfleur qui s’arrêtera ou changera de position. Mais l’oreiller n’empêche alors pas réellement le ronflement mais peut plutôt perturber votre sommeil à force de vous « réveiller ».
En résumé :
L’oreiller peut-être une excellente solution pour arrêter de ronfler. Cependant, il est possible que l’effet soit de courte durée. En effet, les personnes habituées à dormir sur le dos voudront inconsciemment et automatiquement continuer à le faire et peuvent aller à l’encontre de la position que l’oreiller anti-ronflement tente de leur faire prendre. Mais cela dépend de chacun et un essai peut être intéressant. À noter que si votre ronflement est allergique, il serait judicieux d’envisager un oreiller anti-allergène en premier.
6. Le spray anti-ronflement – UN EFFET DE COURTE DURÉE
Il existe deux types de sprays anti-ronflement, l’un pour la gorge et l’autre pour le nez.
Les sprays pour la gorge aident à resserrer légèrement les muscles de la gorge. Ils réduisent ainsi la vibration de leurs tissus, diminuant la nuisance sonore.
Le spray nasal anti-ronflement est intéressant si vous avez régulièrement le nez bouché pendant votre sommeil. Il vous aidera alors à libérer les voies nasales. Les sprays nasaux, destinés à lutter contre les symptômes de rhume tel que le nez bouché, peuvent alors également vous venir en aide dans certains cas.
Le principal inconvénient de ces sprays est leur courte efficacité. Ils soulagent au plus quelques heures sans couvrir la totalité de la nuit. Ils ne sont de plus efficace qu’en cas de ronflements très légers, ce qui rend le ratio prix/efficacité très mauvais.
En résumé :
Le spray anti-ronflement est une aide envisageable en cas de ronflements très légers. Pour un résultat optimal, il doit être pulvérisé à intervalles réguliers durant la nuit, ce qui n’en fait pas une solution idéale.
7. Le gilet anti-ronflement – EFFICACE POUR CEUX QUI DORMENT SUR LE DOS
Si vous ne ronflez que quand vous dormez sur le dos, le gilet anti-ronflement peut vous aider. L’idée est très simple : une fois votre gilet enfilé, le bloc positionné sur votre dos vous oblige à dormir sur le côté, la position sur le dos devenant impossible.
Sur le même principe, vous trouverez des sacs à dos anti-ronflement ou encore des ceintures anti-ronflement.
En résumé :
C’est là un dispositif extrêmement efficace pour les personnes qui ronflent uniquement lorsqu’elles dorment sur le dos. En revanche, cela reste relativement inconfortable de s’allonger avec un gros bloc dans le dos, et changer de côté est ensuite particulièrement compliqué et désagréable.
8. Pince-nez épandeur anti-ronflement – UN PETIT PLUS POUR MIEUX DORMIR
Le pince-nez anti-ronflement, parfois appelé clip anti-ronflement, repose sur le même principe que le dilatateur mentionné plus haut. Vous le trouverez en version avec ou sans aimant, la version avec aimant restant mieux en place puisqu’elle reste mieux maintenue à votre nez.
En résumé :
Il s’agit là d’une alternative au dilatateur ou un complément aux bandelettes anti-ronflement. Cela dépend du confort ou de l’inconfort ressenti par chacun avec ces différentes solutions anti-ronflement.
9. Languettes anti-ronflement – RELATIVEMENT EFFICACES POUR LES RONFLEMENTS LÉGÉRS
Les languettes sont une alternative aux sprays mentionnés précédemment car ils fonctionnent sur le même principe. Ils permettent de minimiser la vibration des muscles de la gorge.
L’avantage de ces languettes figure dans le fait qu’elles durent généralement plus longtemps que les sprays.
Il suffit de placer la languette contre le palais au moment du coucher. Celle-ci fond progressivement au contact de la chaleur corporelle et relâche ses principes actifs. Ces derniers lubrifient et adoucissent la gorge pour réduire les vibrations des tissus.
L’inconvénient principal de ce dispositif est son coût sur la durée car il nécessite une languette par nuit. De plus, il reste limité aux ronflements très légers et perd totalement son efficacité si vous avez naturellement les muscles tendus ou les tissus de la gorge épais.
En résumé :
Un produit uniquement pour les ronflements très légers mais qui peut s’avérer cher sur le long terme.
10. Dispositif anti-ronflement de maintien de la langue – RELATIVEMENT EFFICACE POUR LES RONFLEMENTS LÉGÉRS
Cette solution convient pour les personnes qui manquent tout particulièrement de tonus musculaire dans la langue. Cette dernière retombe en arrière pendant le sommeil, obstruant le pharynx et provoquant le ronflement.
Le but de ce dispositif est de maintenir la langue en avant par création d’un vide d’air. La personne place ainsi sa langue dans le stabilisateur de langue et peut décider elle-même du niveau d’aspiration en pressent le ballon d’air au bout. La langue est ainsi maintenue dans cette position durant la nuit.
Le dispositif de maintien de langue se compose généralement de silicone de qualité médicale, un matériau doux et agréable. Néanmoins, il semble que de nombreux utilisateurs trouvent inconfortable de dormir avec ce dispositif et se tournent la plupart du temps vers d’autres alternatives.
En résumé :
Bien que ce système à maintien de langue soit efficace pour ceux qui ont les muscles de la langue trop relâchés, la pratique montre qu’il empêche de l’autre côté de profiter d’un sommeil confortable, lui préférant d’autres solutions anti-ronflement.
Quel est le meilleur remède contre le ronflement ?
Vous avez pu le constater, l’offre des solutions anti-ronflements est très diversifiée. Mais chacun de ces produits ne convient pas à tous les types de ronfleurs, et l’effet obtenu n’est pas le même pour tout le monde.
Le ronflement est principalement causé pas le relâchement de la mâchoire inférieure, de la langue et du voile du palais. Nous recommandons ainsi fortement d’opter pour un dispositif qui agit sur cette problématique car c’est s’attaquer à la cause. Les sprays, bracelets ou anneaux magiques ont chacun leurs avantages mais ne résolvent (généralement) pas le problème.
Le masque PPC est sans aucun doute la solution la plus efficace contre le ronflement, mais c’est aussi le plus encombrant et le plus cher. Nous vous recommandons donc d’envisager cette option qu’après avoir épuisé les autres possibilités.
Dans certains cas, l’oreiller anti-ronflement peut être une solution efficace. Mais cela repose uniquement sur le fait de garder sa position sur le côté, une méthode qui se doit cependant d’être tentée.
Le meilleur dispositif anti-ronflement
L’orthèse anti-ronflement est la solution la plus universelle puisqu’elle est approuvée par près de 90% des utilisateurs. Il s’agit d’un véritable compromis entre efficacité, prix abordable, confort d’utilisation et dispositif sur-mesure. C’est sans conteste LA solution à essayer absolument pour arrêter de ronfler et améliorer votre sommeil.
La marque Mr Anti Ronflement propose des orthèses anti-ronflements de qualité au prix très abordable de 27,95€ avec frais de ports gratuits. De plus, avec l’offre satisfait ou remboursé, vous pouvez essayer le produit pendant 7 jours et si vous n’en tirez aucun bénéfice, Mr Anti Ronflement vous rembourse.
Les autres solutions anti-ronflement
Le bracelet anti-ronflement
Le bracelet anti-ronflement ou montre-bracelet anti-ronflement a plutôt mauvaise réputation. Le fonctionnement repose en effet sur des électrodes, en contact avec la peau au niveau du bracelet. Ces électrodes émettent une petite décharge lorsque la personne se met à ronfler pour ainsi « corriger » ainsi son ronflement.
L’inconvénient évident, au-delà de recevoir une micro décharge, c’est de provoquer des troubles du sommeil puisque vous risquez de vous réveiller plusieurs fois par nuit. De plus, certaines expériences montrent que le bracelet réagit à d’autres sons que le ronflement, rendant son utilisation très désagréable.
Ceinture de menton anti-ronflement
Le principe semble prometteur. La ceinture élastique se porte autour du menton et derrière la tête. Elle permet de garder la mâchoire dans une position idéale pour éliminer les ronflements causés par les vibrations du voile du palais. Bien que ce produit soit efficace sur le papier, il est particulièrement gênant à porter tout une nuit. La pression exercée se ressent sur tout le visage. Elle peut même s’accompagner de douleurs qui vous empêchent tout simplement de dormir.
Le matelas anti-ronflement
La partie avant du matelas se soulève dès lors que vous ronflez. Certains modèles insufflent eux un peu d’air pour vous surélever la tête, le principe des deux restant le même. Un investissement important pour une action similaire à l’oreiller à pompe à air.
L’embout buccal anti-ronflement
Basé sur le même principe que les orthèses, ce dispositif tient cependant moins bien la mâchoire pour un prix beaucoup plus cher.
Les comprimés anti-ronflement
S’il s’agit de médicaments anti-ronflement, veuillez toujours consulter au préalable votre médecin. En revanche, les pastilles en libre-service comme celles de la marque Quies sont sans danger et ont un effet comparable aux languettes anti-ronflement.
Les bouchons d’oreilles anti-ronflement
S’ils peuvent être efficaces pour ne pas être dérangés par les nuisances sonores des ronflements, ils ne s’attaquent pas à la cause et vous laissent avec un sommeil irrégulier.
La bague anti ronflement
Il s’agit d’une sorte d’anneau magique basé sur l’acupression, une variante de l’acupuncture, qui stimule par pression des points stratégiques du corps qui seraient reliés aux organes vitaux. Il n’y a pas de preuve scientifique sur l’efficacité de ce dispositif.
Le t-shirt anti-ronflement
Le t-shirt anti-ronflement a le même effet que le gilet, la ceinture ou le sac à dos anti-ronflement. Dans ce cas précis, un rouleau de mousse ou gonflable est placé dans le t-shirt. Ne pas oublier d’enlever le rouleau avant de passer votre haut à la machine !
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