7 Ways to Stop Snoring Naturally
Snoring can affect an entire family. My dad was the
big snorer in our family. It went through walls and
often kept the whole family awake. Especially my
Snoring can lead to poor sleep, irritation, fatigue
during the day, and increases the risk of many
health issues. If it keeps your partner awake, it
can even lead to major relationship issues. Some
couples even sleep in different rooms.
Many doctors advice surgery to find relief. But let
me tell you… my dad had one of those and guess what…
the surgery was a very painful process and it didn’t
work. Luckily there are some natural ways for you to
try before you decide to have surgery.
1. Aromatherapy to Clear Congestion
If you suffer from nighttime congestion, try
aromatherapy instead of antihistamines. Essential
oils like peppermint and eucalyptus reduce mucus
production and coughing. Other healing essential
oils to reduce congestion are cedarwood, bergamot,
lavender and tea tree oil.
There are 2 option for you to try: a steam vaporizer
or humidifier in the bedroom helps keeping your
nasal passage open, improves airflow and clears
mucus. If you don’t have one of those, you could
fill a bowl with hot water and a few drops of
essential oil. Place a towel over your head and
inhale the steam for 5 minutes before going to bed.
If you are interested to learn more about essential
oils you can find useful information in the e-book
Magical Aromatherapy. This book will help you to
discover the power of essential oils and the most
effective ways to use them.
2. Healthy Lifestyle Changes
Snoring can often be reduced through simple
lifestyle changes. Many people who snore are
overweight which can lead to constriction of the
throat and apnea. Regular exercise and eating a
clean and healthy diet can make a huge difference.
A few lifestyle tips to reduce snoring:
•Lose weight: losing only 10% of body weight can
reduce the fatty tissue in the back of your neck and
reduce the pressure on the airways. It improves air
flow and reduces or even stops snoring.•Exercise:
will help you to lose weight and it tones the
muscles around your throat and can reduce snoring as
•Quit smoking: smoking irritates the mucus membranes
of your throat and nose, causing congestion and
•Avoid alcohol and sedatives: they relax the muscles
around your throat and interfere with breathing,
making it more likely to snore at night. Both
alcohol and sleeping pills are associated with the
development of apnea and cardiovascular diseases.
•Stay hydrated: the mucus in your throat and nose
becomes thicker and stickier when you don’t drink
enough fluids. Stay hydrated and avoid nasal
•Avoid caffeine, dairy, and soy milk: they increase
mucus production which can block your throat and
3. Change Your Sleep Position
Lying on your back makes the base of your tongue and
soft palate collapse to the back wall of your
throat, causing a vibrating sound during sleep.
Sleeping on your side may help prevent this.
"A body pillow (a full-length pillow that supports
your entire body) provides an easy fix," Slaughter
says. "It enables you to maintain sleeping on your
side and can make a dramatic difference."
Taping tennis balls to the back of your pajamas can
also stop you from sleeping on your back,
Chokroverty says. "Or you can recline the bed with
the head up and extended, which opens up nasal
airway passages and may help prevent snoring. This
may cause neck pain, however." If snoring continues
regardless of the sleep position, obstructive sleep
apnea may be a cause. "See a doctor in this case,"
4. Keep Your Nasal Passage Open And Reduce Allergies
Allergens or colds can block your airways and make
inhalation difficult. Try to reduce bedroom
allergens, such as dust, pet dander and mold), as
much as possible. Change pillowcases often and make
sure to regularly vacuum the floors and drapes.
If the snoring is caused by a cold or a seasonal
allergy try gargling with peppermint before going to
bed. Add one drop of peppermint oil to a glass of
water and gargle for a few minutes to open your
nasal passage and reduce snoring.
If you are allergic to pollen try stinging nettle
tea to soothe the inflammation and clear your nasal
passage. Add 1 teaspoon of dried nettle leaf to 1
cup of boiling water, steep for 5 minute and drink
up to 3 cups a day. Make sure to drink one cup just
before hitting the sack.
Another thing you could try to clear your nasal
passage is take a hot shower before bedtime and
rinse your nasal passage with a salt-water solution
or use a diffuser or humidifier as discussed above.
5. Throat Exercises to Stop Snoring
Through those exercise you strengthen the muscles in
your respiratory tract and can reduce snoring.
Practice them every day for 15 to 30 minutes. Build
your way up gradually.
Here are a few exercise you could try:
•Say all the vowels, a-e-i-o-o, out loud for 3
minutes. Repeat this exercise a few times a day.
•Press your tongue against your front teeth and
slide it backwards for about 3 minutes a day to
strengthen your tongue muscles.
•Strengthen your jaw by opening your mouth and
moving your jaw to the right. Hold for 30 seconds
and repeat on the other side. Repeat a few times
during the day.
•Open your mouth and contract the muscles of your
throat for 30 seconds. If you look in a mirror you
should see the uvula moving up and down.
6. Mouth Guard
A mouth guard holds the teeth together and moves the
lower jaw to the front. This widens the airways and
reduces the sound of snoring effectively. Your
dentist can fit you one, but they come at a high
cost and only last for 3 years. Another, less
expensive option is an OTC device, the snore guard.
It works the same way as the more expensive device
made by your dentist. They only thing you have to do
is boil the device and then fit it into your mouth
to open up your throat and reduce snoring.
7. Nasal Strip
Nasal strips keep your nostrils apart and clear your
nasal passages while sleeping and can reduce
As you can see there are a few things you could try
to find relief and stop or reduce snoring before you
decided to have surgery or take medication like
antihistamines over longer periods.