Just about everyone snores occasionally, and it’s usually not something to worry about. But if you regularly snore at night, it can disrupt the quality of your sleep leading to daytime fatigue, irritability, and increased health problems. And if your snoring keeps your partner awake, it can create major relationship problems too. Fortunately, there are plenty of things you can do at home to stop snoring.
Snoring happens when you can’t move air freely through your nose and throat during sleep. It occurs when the tongue and other soft tissues at the back of the throat relax. This partially block your airway and vibrate as air rushes past which produces the familiar snoring sound. People who snore often have too much throat and nasal tissue that is more prone to vibrate.
There are many lifestyle factors that contribute to snoring. Excess weight and poor muscle tone in the throat area can cause snoring. Sleeping on your back can make it worse. Drinking alcohol, smoking, and using sedatives can also lead to congested or overly relaxed airways that promote this issue. And whenever you have nasal congestion from a cold or allergies, you’re more likely to snore, because inflamed tissues and extra mucus interfere with airflow.
If you have been frustrated at your partner continually for keeping you up all night with loud snoring, don’t worry. Better yet, if you have problems with your own snoring and wondering how to stop, we got you covered. Keep scrolling to learn more!
Surprising Natural Remedies To Stop Snoring
Whether it’s you or your partner who has a problem with snoring, these natural remedies should help you both sleep better.
1. Change Your Sleeping Position
Do you sleep on your back? It may be time to switch to your side. Sleeping on your back is a risk factor for snoring. Because, it can position your tongue towards the back of your throat, thereby blocking your airflow. Switching to side sleeping is often the first line of defense recommended by health experts.
Alternatively, place a tennis ball in a shirt pocket of an old shirt and sew it to your pyjama top’s mid-back (the top should be a snug fit.) Now, every time you roll over, the discomfort from your tennis ball will force your sleeping self to roll back to the side, without interrupting your sleep.
2. Lose Excess Weight
Losing excess weight and toning your muscles are important strategies to prevent or stop snoring. Fatty tissue and poor muscle tone around the neck and throat can cause the throat to narrow and contribute to snoring. Losing weight can shrink your neck size and may help reduce or even stop snoring. Reducing your weight can lead to healthier sleep in addition to other health benefits.
3. Avoid Alcohol, Sleeping Pills, and Sedatives
Drinking alcohol before you sleep can make snoring worse. This is because alcohol reduces the muscle tone of your throat, which makes you more likely to snore. Alcohol encourages airway muscles and tissues to relax and collapse during sleep. Avoid drinking within 2 to 4 hours of bedtime. Also talk to your doctor about any prescription medications you’re taking. Because, some encourage a deeper level of sleep which can make snoring worse.
4. Quit Smoking To Stop Snoring
Smoking is bad for your health and it’s also bad for sleep. Smoking is linked to sleep-disordered breathing like snoring and sleep apnea, as well as insomnia. If you smoke, your chances of snoring are high. Smoking irritates the membranes in the nose and throat which can block the airways and cause snoring. While quitting is easier said than done, it can bring quick snoring relief.
5. Elevate The Head of Your Bed
Try raising the head of your bed up about 4-6 inches by putting blocks under the bed frame’s legs. The extra height will help prevent soft tissues from drooping into your airway when you sleep on your back making it easier for air to move. This help you stop snoring. You can also simply put two additional pillows or special wedge pillows designed to sleep which helps to open up nasal airway passages for better sleeping and to control snoring.
6. Regular House Cleaning
No one does it happily, but keeping your living area clean and tidy will pay off eventually. Allergens such as pollen, dust, animal dander, and other unseen irritants can cause congestion. This can irritate your airways, both of which can contribute to snoring. Also make sure you’re changing your air filters on a regular basis.
7. Peppermint Mouthwash To Stop Snoring
It helps to shrink the lining of your nose and throat. It can help open up airways and clear out your sinuses while you sleep. This will make breathing easier and help you stop snoring. Besides, it’s very effective especially in a situation where your snoring is caused by a cold or an allergy i.e. for a temporary condition. To make it add one drop of peppermint oil in a glass of cold water. Mix it well and gargle/swish with it. But don’t swallow it.
8. Avoid Dairy Products and Big Meals Late at Night
Drinking milk or having other dairy products can make snoring much worse. This is because it leaves a layer of mucus in your mouth and throat. This mucus adds to the blockage of the airways. Also, try to avoid eating a big meal at least 3 hours before bedtime. When your stomach is full, it can push up against your diaphragm and affect your rhythmic breathing.
9. Keep Room Moist
A humidifier or steam vaporizer in the bedroom can keep your air passages moist. Because, dry air dries out your throat and nasal membranes and contributes to congestion. This makes air movement restricted, and will set your tissues vibrating. But, be sure to clean the humidifier regularly.
You can also fill a bowl with hot water just before you go to bed. Drape a towel over your head and bend over the bowl so your nose is roughly 15 centimeters from the water. Breathe in deeply through your nose for a few minutes to inhale the vapour. The water’s heat will open up your airways and stop you from snoring.
10. Exercise To Stop Snoring
Exercise can help you lose weight but even if you’re not overweight, regular exercise helps you sleep better and also stop snoring. It helps improve muscle tone throughout your body, enabling your soft palate and throat to maintain their shape while you sleep.
As we age we tend to snore more as well, because our tissues are losing strength and elasticity. This means they fill up your airways more than they once did. There are a number of different exercises you can try. Contact a speech pathologists or doctors who help patients who have trouble swallowing.
11. Stay Well Hydrated
A hydrated nose is a happier nose. When you’re dehydrated, many of the tissues and palates in your mouth and respiratory system become sticky. Due to this, they try to make the most use out of the small amount of liquid they are working with. This causes them to stick together and force snores through them. So drink plenty of water!
12. Practice Good Sleep Hygiene To Stop Snoring
Dust which is accumulates on the pillows and bed sheet will also contribute to snoring. So, change your pillows and bed sheet at once in a week to get hygienic sleep. Once in every couple of weeks, put your pillows in air fluff cycle and try to replace the pillows at least for 8 months to 1 year to keep away the dust and other allergies away from you. Also avoid pets to sleep on your bed which causes a breathing problem and increases the snoring.
13. Clear Nasal Passages
If snoring is due to your nasal passages of your nose then keeping it open will helps to allow the air to move slower. In this way, if your nose is narrowed or clogged due to some health problems like cold, flu or any other blockage then the fast moving air through nasal passage will makes you to snore more loudly.
If you have a stuffy nose, rinse sinuses with saline before bed. Using a neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication.
14. Nasal Strips To Stop Snoring
They may look odd, but who’s watching? Following the directions on the package, tape one of the strips to the outside of your nose before you fall asleep. They’ll lift and open your nostrils to increase airflow. And if nasal congestion is causing your snoring, take a decongestant or antihistamine before retiring.
15. Regular Throat and Tongue Exercises
A stronger throat and tongue may help avoid over-relaxation of the throat area. Try putting your upper and lower molars gently together. Open your mouth, focusing on pressing your molars wide apart but not to the point of overstretching. Repeat this 10–15 times, and you will start to feel the back of your mouth opening up.
If none of the above tips stop your snoring, it’s possible it’s a symptom of a more serious health condition. Talk to your doctor for further analysis.