Tips and Home Remedies to Stop Snoring

Obesity and overweight can cause snoring, so one way to prevent snoring is to exercise regularly.

Reviewed and approved by the psychologist Montse Armero.

Written by Montse Armero

Last update: 09 October, 2022

A lot of people want to stop snoring. An estimated 45% of adults snore at least sometimes. Snoring occurs when your tongue, the palate, and the uvula vibrate against your tonsils and lymph nodes.

Generally speaking, snoring is a sign that you may be overweight or obese. It’s also associated with the common cold, allergies, drinking too much alcohol before going to bed, and smoking.

Snoring can make it hard to sleep, both for the person snoring and for the people who have to listen to it.

Although it’s difficult to stop snoring at the drop of a hat, there are some natural ways to help reduce its severity. If you find that you snore on a regular basis, it’s a good idea to talk to your doctor to make sure it’s not a symptom of a bigger problem.

Tips to stop snoring

• Sleep on your side: When you sleep on your back, your tongue and palate fall toward the back of the throat, blocking your airway and causing you to snore. If you have trouble sleeping on your side, a few tricks might help, including sleeping with a tennis ball behind you. If you start to roll onto your back, the ball will be uncomfortable enough to return you to your side.

• Use extra pillows: Try sleeping with additional pillows to make your head higher than the rest of your body. This keeps your airway open and prevents snoring.
• Lose weight: If you’re overweight or obese, losing weight will help you stop snoring and improve your quality of life.

• Quit smoking: Smoking irritates and inflames your upper respiratory system, which causes you to snore more heavily. Avoiding cigarettes is a good decision when it comes to stopping snoring and improving your overall quality of life.
• Avoid alcohol before bedtime: Drinking within three hours of going to bed can make your tongue, tonsils, and the roof of your mouth relax, causing a loud vibration every time you breathe during sleep.

Remedies for snoring

• Gargle with mint: When snoring is caused by a cold or an allergy, one traditional remedy is to gargle with mint before going to bed. To do this, add a drop of peppermint oil to a glass of cold water and gargle – don’t swallow. Another option is to prepare mint tea and gargle with the liquid.
• Nettle tea: a great option if your snoring is caused by allergies or other respiratory problems. Add a teaspoon of dried leaves to boiling water. Cover and let it steep for five minutes. Nettle is considered a natural antihistamine.
• Onion: while there’s no scientific evidence to support its effectiveness, a classic folk remedy for snoring is the onion. If you want to try it, cut an onion in half, salt the cut side, and put it on a plate by the head of your bed.
• Salt and baking soda: another popular folk remedy for snoring, though we don’t have any studies that have researched its effectiveness. Mix a cup of water with half a teaspoon of salt and a pinch of baking soda. Spray into your nostrils to clean them out.
• Olive oil and rue: place 50 grams of rue in a jar and cover with olive oil. Tightly screw on the lid, and let it sit for about two weeks. Then, apply the oil to the tip of your nose, your neck, and the nape of your neck before sleeping. While this remedy lacks empirical evidence, it is popular for colds and congestion.
• Exercise: several studies highlight the importance of physical exercise to reduce snoring and improve your overall quality of life. Start by getting at least 30 minutes of exercise a day and soon you’ll start seeing the difference.