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How to Stop Snoring Naturally

Updated on July 16, 2019
Sam Shepards profile image

I'm Sam. I enjoy writing about sleep and mental health-related topics as well as ways to prevent stress and to relax.

How to stop snoring naturally is a common question being asked. Maybe you don’t want to spend money on devices that may or may not work for you. Or going through the clinical options feels too invasive. Snoring has been a problem for centuries, and there are therefore a number of natural remedies for snoring that have been around (and been proven effective) for a long time.

If you want to stop snoring without buying anti-snoring devices or medicine, there are plenty of options you can try. These include exercises you can do at home and home remedies using ingredients you probably already have in your kitchen. These natural remedies will cost you very little (or nothing at all), and with any luck, they can cure you of snoring.

Address the Causes of Snoring

The first thing you need to do to stop yourself from snoring is to figure out what causes snoring for you. The steps you take to stop snoring will vary based on what your snoring is coming from. Take a look at our article on what causes snoring.

Think about which factors affect you. You can also keep a sleep journal or have your partner observe you when you snore. This can tell you a lot about what kind of snorer you are. If, for example, you snore with your mouth closed, the problem is likely coming from your tongue or soft palate. If you snore with your mouth open, it’s more likely that the problem is coming from the tissues in your throat.

Eliminate Snoring Risk Factors

There are a number of factors that can cause snoring or make it worse. The first step you should take in order to stop snoring naturally is to minimize these factors. Depending on how many factors apply to you, this will take a number of small lifestyle changes. If you are overweight, extra tissue around your throat can narrow your airway and cause you to snore. Losing weight will help to cut down this extra tissue and reduce snoring.

Exercising regularly will also help to strengthen your muscles, which will help to keep your airway open. Avoiding certain kinds of food and drinks before bed can also help to stop snoring naturally. Alcohol before bed can cause your muscles to relax more, which contributes to snoring. Foods such as soft drinks, sugary candy, and dairy can also make snoring worse. Avoid these foods as much as possible in the evening, and you can help to eliminate snoring.

Change Your Sleeping Position

Sleeping on your back can cause snoring or make it worse. This is because sleeping in your back causes your soft palate and tongue to collapse towards the back of your throat, constricting your airway and causing vibrations. Try sleeping on your side instead. There are a couple of tricks you can use to train yourself to sleep on your side. Try sleeping alongside a body pillow, which will support you in a side sleeping position.

You can also try taping a tennis ball to the back of your pajamas. Whenever you roll over onto your back, the tennis ball will make you uncomfortable, and you’ll have to roll back over onto your side. Before you know it, sleeping on your side will feel comfortable and natural.

Elevating your upper body can also help to cure snoring by opening up the nasal airway. If you have an adjustable bed, raise the upper portion so that your head and chest are elevated. You can also use blocks of wood underneath the upper feet of the bed to elevate the top half.

Open Up Your Nasal Passages

Particularly if you have a cold or allergies, clogged nasal passages may be the cause of snoring. There are a few steps you can take to open your nasal passages up and breathe freely while you sleep. Try taking a hot shower before bed, or cover your head over a bowl of boiling water for a few minutes. You can also use a neti pot and salt-water to clear out your nasal passages.

Use Your Kitchen Pantry

Home remedies can go a long way to prevent snoring. Before bed, try taking one or two sips of olive oil. Olive oil is an anti-inflammatory, so it will shrink any swelling in your tissues along your throat and respiratory passages. If you don’t want to drink olive oil, a couple of gargles can produce similar effects.

Both sage and peppermint have anti-inflammatory properties and can reduce swelling in the linking of your nostrils and throat. Add a couple of drops of peppermint or sage extract to water, and gargle with is before bed. You can also use a mouthwash with peppermint.

If congestion is causing your snoring, you can use a decongestant to help. Cardamom powder is an effective decongestant that will help to clear up blocked nasal passages. Try drinking a glass of water with half a teaspoon of cardamom powder mixed in at least half an hour before bed. All of these simple natural remedies can help to clear your airways and prevent snoring.

Stop Snoring Exercises

There are also a number of simple exercises you can do to fight snoring. One of the most common causes of snoring is that your tongue and soft palate relax too much and obstruct your airway. Strengthening your tongue can reduce this problem, and you can exercise the tongue just like you would any other muscle.

One of the most effective tongue exercises is to make a “ta ta ta” sound, pressing the tip of your tongue against the roof of your mouth. You can strengthen the back of your tongue by sticking it as far out of your mouth as possible and holding it for a few seconds. Do these exercises for one or two minutes every day, and over time you’ll strengthen your tongue and prevent it from obstructing your airway.

Final remarks on how to stop snoring naturally

All of these natural remedies for snoring may seem simple, but they can be very effective. Take some time to determine the cause of your snoring, and then try a natural remedy that addresses the cause. If one remedy doesn’t work for you, don’t give up; another might help you more. Use these remedies regularly, and you and your partner won’t have to be disturbed by snoring every night.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2016 Sam Shepards


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