9 Ways to Stop Snoring

Obesity and alcohol are only two of the causes of snoring. Maintaing a healthy body weight and keeping healthy diet habits are not only key steps in addressing sleep issues such as snoring, but also great decisions for your overall health.
how to stop snoring

Snoring is a common condition for people the world over, affecting not only those who snore but also those who share a bed with snorers. The noisy nighttime habit can interrupt a peaceful night’s sleep, causing you to lose sleep which can have negative side effects on your health. Here are 9 natural ways to stop snoring today!

Snoring is a more common condition among adults than children, and most of the time it isn’t associated with any particular illness or disorder. However, when snoring becomes a chronic condition, occurring nightly and robbing you of sleep, it more often is a condition known as sleep apnea, which is a condition in which the person’s breathing pauses during sleep, either partially or for longer than 10 seconds at a time.

Snoring can have little to no effect on your health, and is typically treated by modifying a few key behaviors and habits, adjusting to a healthier diet and increasing physical activity. If you suffer from snoring, you’ll want to explore all of the natural remedies available to you outside of prescription or over the counter medications to help address the issue.

Maintain a healthy body weight

Obesity or excess weight is among the most frequent causes of snoring.  Professionals recommend losing up to 10 percent of your body mass, which will not only help keep you at a healthy weight but also reduce the likelihood of snoring.

Avoid alcoholic beverages


Drinking alcoholic beverages, especially before sleep, relaxes the muscles including the tongue, tonsils and the palette of your mouth, making it much more likely you will snore heavily while sleeping.

Avoid cigarettes

Smoking causes irruption and swelling of the upper pallets, causing a person who suffers from snoring to do so much more frequently. Stopping or reducing the amount of cigarettes you consume will help treat the recurrence of snoring and improve your overall health.

Sleep on your side


When you lay on your back your tongue and tonsils can fall into your throat causing a blockage of air causing snoring. It is recommended that you sleep on your side to stop snoring, if you find this is the root of your problem. Adding additional pillows to your back and side will help you maintain a healthy sleep position allowing air to flow freely through your respiratory system and stop symptoms of snoring. The Home Remedy book produced by the Mayo Clinic recommends placing a tennis ball on the center of the back during the night to make sleeping on your back uncomfortable and promote side sleeping.

Gargle with mint

If your snoring is caused by other issues such as colds, flues or allergies you can turn to mint to help alleviate the problem. Dilute a few drops of mint extract in a glass of water and gargle for a few seconds before bed. Do not swallow the mixture. You can also substitute mint tea for the mint extract gargle.



If you keep it to a minimum, drinking a small amount of coffee can help improve your chances of a peaceful sleep free of snoring, although it might affect the level of sleep you receive. Coffee helps slightly relax your pharynx resulting in less snoring.

Aspirate or drink nettle tea

If allergies are the cause of your snoring, begin by making sure your bedroom is allergen and pollen free as contaminates can complicate the condition. Adding nettle tea to your nightly routine should become a habit. Simply add a few leaves to hot water and let steep a few minutes before consuming. Nettles are natural antihistamine.

Nasal hygiene


Exposure to cold air or extended time in an air-conditioned environment can initiate the production of secretions or mucus in the nasal passages that can clog your respiratory system and cause snoring. If you want to tackle this problem, we recommend a nasal cleanser made of saline solution, preferably before sleeping.

Avoid food irritants

Eating heavy foods before bed, such as lactose products, wheats, sugars and fats, can act as irritants and cause reflux which irritates nasal passages and the pharynx causing you to snore.

Be aware of the causes of your snoring before you try different routines to address the problem.