9 Easy Snoring Remedies: How to Stop Snoring

Snoring is a common habit that can have nasty long-term effects on our health and sleep patterns. If you want to know how to stop snoring, follow these nine easy tips!
9 Easy Snoring Remedies: How to Stop Snoring

Last update: 09 January, 2019

Snoring is an incredibly common condition all over the world. This noisy nighttime habit can interrupt a peaceful night’s sleep for you and anyone who might be in hearing’s range. Constant sleep interruptions prevent you from getting proper rest and in the long term, this could have negative side effects on your health. If you want to know how to stop snoring, we’ve got you nine remedies you can try today!

Snoring is more common among adults than children, and most of the time it isn’t associated with any particular illness or disorder. However, when snoring becomes chronic, occurring nightly and robbing you of sleep, it could be a symptom of a condition known as sleep apnea. Sleep apnea occurs when your breathing pauses during sleep, either partially or for longer than 10 seconds at a time. Some nasty side effects of sleep apnea are poor sleep quality, tiredness, increased stress and even depression. When looking at how to stop snoring, it’s important to consider it as a possible symptom of something serious.

Nevertheless, when not associated with sleep apnea, snoring usually has little to no effect on your health. The typical answers to how to stop snoring are modifying a few key behaviours and habits, a healthier diet and increasing physical activity. As this is a chronic condition, it is always better to explore the natural remedies available to you before trying medications.

Here are nine simple fixes that might help with your snoring. Start a lifetime of peaceful sleeping!

How to stop snoring

Maintain a healthy body weight

Obesity or excess weight is among the most frequent causes of snoring.  For a few decades now, doctors and researchers have strongly related obesity to snoring and other sleep disorders. In a 2007 study, Iranian researchers link sleep apnea to other serious health conditions like heart attack, stroke and even nocturnal death. A research group in India discovered that losing up to 10% of your body mass will significantly reduce the likelihood of snoring.

Avoid alcoholic beverages

drinking before bed will increase your snoring

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. A study group in Germany found that while alcohol won’t cause snoring, it will increase the problem if you already suffer from sleep apnea or snore. So hold off that second beer if you want a good night’s sleep!

Avoid cigarettes

Smoking causes irruption and swelling in your nasal region, causing you to snore much more frequently. Stopping or reducing the number of cigarettes you consume will reduce snoring and improve your overall health. Moreover, researchers found that both smoking and excess weight greatly increases your chances of snoring and suffering from other sleep disorders!

Sleep on your side

sleeping on your side will help you reduce snoring

When you lay on your back, your tongue and tonsils can fall into your throat, causing a blockage of air. In turn, this will cause you to snore. It is best if you sleep on your side to stop snoring.

Add extra pillows to your back and side to allow air to flow freely through your body and stop symptoms of snoring. The Home Remedy book by the Mayo Clinic recommends placing a tennis ball in your back to 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. Mint helps fight congestion due to its anti-inflammatory effects, clearing your nasal passage and helping you sleep better. 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.

Aspirate or drink nettle tea

If your snoring is caused by allergies, you can take measures to prevent it! Make sure your bedroom is allergen and pollen free as irritating agents 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 a natural antihistamine and are great for chronic conditions such as snoring.

Nasal hygiene

nasal hygiene will help with your snoring

Excess mucus can be the main culprit for your snoring. Being exposed to cold air could be causing your nighttime snoring. The cold can initiate extra secretions in the nasal passages that clog your respiratory system and cause snoring. If you want to tackle this, we recommend a nasal cleanser made of saline solution, preferably before sleeping.

You could also hang eucalyptus branches to your shower so you breathe in the essential oils while you shower and prep for the night: it will alleviate allergies and clear your nose easily!

Avoid food irritants

Eating heavy foods before bed, such as lactose products, wheat, 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.

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