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8 Natural Ways That May Help You Stop Snoring


If you do snore at night, you might be thinking that you are among the small number of unlucky people who snore. However, according to expert opinions and related statistics: nearly half of the adults in America snore, which makes snoring a quite common sleep problem.

Even though many people don’t consider snoring a serious problem, it sometimes might be a precursor of a more serious disease or lead you chronic fatigue thus inhibiting your happiness and daily activities. Therefore, it is important to address possible reasons behind your snoring.

Sleep apnea, obesity or mouth/nose problems are among the health conditions that can cause you to snore at night. Therefore, if you suscept any of these underlying health problems as the reason for your snoring, then it is a wise decision to visit your physician.

On the other hand, you do not necessarily have serious a health problem to snore. If your snore is not a result of a health problem then you can overcome it with effective home remedies.

In this article, we list 8 ways to stop snoring. However, firstly let’s find out how the sound we call ” snoring ” emerge.

Neck muscles relax while sleeping therefore people snore merely as sleeping. In some people, the relaxation becomes excessive and these relaxed neck muscles impede the air travelling to the lungs. When the air’s travelling impeded by the relaxed muscles and narrowed tissues in the throat, the surrounding tissues vibrate and cause the sound ” snoring “.

If you are a person who snores constantly, you may wonder what is the solution for snoring. According to doctors, untreated snoring can cause health problems such as sleep apnea, depression or sleep deprivation. Therefore, it is important to overcome this problem.

Here are 8 ways to stop snoring.


1- Lose weight

Scientific studies suggest that those who are overweight or obese have two to three times the risk in terms of snoring at night. Therefore, it is important to catch an ideal weight to overcome snoring as well as other obesity-related diseases, if you are overweight.

The science behind why being overweight puts you more at risk of snoring relative to someone who has an ideal body weight is related to the amount of neck fat that can make the airflow harder, the situation can cause you to snore. 


2- Change Your Sleep Position

As mentioned above when the airways get narrowed the airflow becomes harder, and a vibration which we know as snoring happens. One of the reasons that cause snoring sounds by narrowing the surrounding tissues in the throat can be your sleeping position.

Sleeping face up or on your back might be the only reason why you snore at night. When you sleep on your back, the chance that your tongue narrows the airways by moving to the back of your throat increases significantly. Therefore, changing your sleeping position from back sleeping to side sleeping can make a big difference and may stop at least reduce your snoring.

If you are a person who always sleeps face up, then you can unwittingly turn to your usual sleeping position ( on your back ) while sleeping. To avoid this, you can purchase a body pillow that keeps you in the comfortable and same position throughout the night.


3- Avoid Alcohol / Cigarette Before Bed

All of us know, that bad habits like drinking alcohol and using tobacco products are harmful to the human body, especially in the long run. However, when these habits become excessive and regular they bring more harm.

As for the effect of alcohol and cigarette on snoring, these two unhealthy habits can lead you to snore by affecting certain bodily functions.

If you have a habit of drinking alcohol close to bedtime, then you are increasing the risk of snore at that night. Drinking alcohol close to bedtime relaxes neck muscles further which naturally relaxes while we sleep. And, these slacked and relaxed neck muscles inhibit airflow, therefore, causing you to snore.

Smoking also increases the chance of snoring by causing your body to produce more mucus in the airways. In light of these pieces of information, leaving these habits aside, at least 2 hours before going to bed can help you overcome the problem.


4- Stay Hydrated

Staying hydrated is one of the easiest ways to tackle your snoring problem. While drinking a sufficient amount of water is an essential way to maintain your general health, it also can help you treat the snoring problem.

The claim ” dehydration contributes to snoring ” stems from the fact that dehydration makes the mucus in the nose and throat thicker thus narrowing airways, which is the main reason for snoring.

Try to drink the recommended amount of water throughout the day rather than close to bedtime which can cause the urge of going toilet middle of the night.


5- Elevate Your Bed’s Head

As we mentioned above the position you sleep in can be the main reason for your snoring. To avoid snoring caused by your sleep position, the first thing you should do is to sleep on your side rather than sleeping face up.

In addition to this, elevating your head by 3 to 4 inches with a suitable pillow – which is also a perfect prevention method for acid reflux – is another method you can utilise to overcome snoring. The core purpose of this method is to keep the airways open therefore minimising snoring risk.


6- Exercise Tongue and Throat Muscles

Why some people snore at night whereas others do not can be related to the structure of tongue and throat muscles. Scientific studies suggest that some people have a weaker either tongue or throat muscles and this situation makes them more susceptible to snoring.

Weakness in tongue or throat muscles obstructs the air that goes to the lungs and this situation sets off snoring. Therefore, practising effective exercises to strengthen these muscles may help you overcome the problem.

There are many exercises available on the internet. There is an informative video on youtube that shows how to strengthen the muscles in question.


7- Get Enough Sleep

It is important for every individual to get 7 to 8 restorative sleep every night to function properly during the day. However, getting quality sleep in turn feeling refreshed may carry greater importance for those who have a snoring problem.

When you do get poor sleep or go to bed at a different time every night, you can disrupt your sleeping cycle. The disrupted sleep cycle can cause exhaustion. And, this exhaustion can lead throat and tongue muscles to become more relaxed than they should be while sleeping. Relaxed muscles inside the mouth may block airways thus causing you to snore.

Therefore, getting restorative sleep is an important factor to stop snoring caused by excessively relaxed throat and tongue muscles.


8- Use a Humidifier

Even though dry air in your bedroom is not, most of the time, the cause of your snoring, it can be a contributing factor to snoring.

Dry air in your bedroom can make your throat and nose tissue dry. The airflow becomes harder if the throat gets dry and inflamed. For this reason, keeping these areas hydrated make difference in terms of reducing the risk of snoring.

As mentioned above, staying hydrated is the first rule. In addition to that, you may want to use humidifiers to lubricate your throat and stop snoring as a result.