Snoring can be a major problem when it comes to sleeping, both for the snorer and their spouse. How do you stop snoring naturally? Here are 8 simple tips to help you.
1. Sleep on Your Side
One of the simplest ways to stop snoring is to change your sleep position. When you sleep on your back “the base of your tongue and the soft palate collapse to the back wall of your throat,” according to WebMD.
This results in the vibrating sound associated with snoring. If you are having trouble maintaining this position then some suggestions have been to use a full body pillow which encourages you to sleep on your side.
2. No Alcohol Before Bed
Not only can alcohol encourage snoring but it has also been found to have negative effects on sleep apnea and some people who snored before without this condition showed signs of it after drinking alcohol before bed [1].
3. Control Allergens in Your Home and Bedroom
Another problem that may be contributing towards your snoring are allergens in your home, in your bedroom or in your pillows. Try changing your pillows, make sure everything is well dusted and keep pets out of the bedroom.
4. Clear Your Nasal Passages Before Bed
Snoring may often occur when you have colds, flu or other nasal problems whereby the nasal passages become blocked. Try taking a hot shower or using a saltwater rinse to clear nasal passages before bed if the snoring seems to be coming from your nose.
5. Stay Well Hydrated
We’ve all heard of the importance of drinking plenty of water and keeping hydrated and it is no different when it comes to snoring. Not being properly hydrated can actually lead to more snoring. So make sure you are getting enough water daily.
6. Stop Smoking
Smoking increases your risk of both snoring and sleep apnea by inflaming your nasal passages and causing other throat issues. If you currently smoke and want to stop snoring then try giving up cigarettes [2]. Not only can smoking cause snoring but also a host of other, more serious, diseases and disorders.
7. Use Herbal Remedies and Aromatherapy
A number of herbs and essential oils can assist with relieving snoring and the advantage with these is that often they don’t only treat the symptoms but also the cause. Herbs that open up the airways such as Echinacea and Fenugreek and others such as ginger can be particularly helpful in combating snoring.
8. Try a Mouth Guard or Other Stop-Snoring Equipment
Some people have had success using a mouth guard to stop snoring which helps to support the mouth and jaw. Speak to your doctor or dentist about what options may be available to you and what would work best in your specific situation.
Snoring can be a real problem when it comes to getting a good night’s rest and result in fatigue and problems during the day. Try these natural solutions to stop snoring and get some good rest.