4 Ways to Stop Snoring Naturally

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4 Ways to Stop Snoring Naturally
4 Ways to Stop Snoring Naturally

A person's snoring makes noise and can even disturb the sleep of others, but it has a very simple cause: it occurs due to the vibration of tissues in the airways of the nose and throat when the region is partially blocked. Furthermore, although more serious cases need medical attention, there are several natural ways to end the problem at home. Try the strategies in this article until you find the most ideal one for your life!


Method 1 of 4: Adjusting Your Routine and Sleep Habits

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Step 1. Develop a regular sleep routine

Monitor your sleep habits for a week and think about what time you need to wake up. Set the clock to wake up and try to go to bed and get up at the same time each day. Generally, teenagers need eight to ten hours of sleep a night, while adults who are between 18 and 64 need seven to nine.

  • On average, adults aged 65 and over need to sleep between seven and eight hours a night.
  • These periods are general recommendations only. Each person has specific needs for more or less.
  • For example, if you're 35 and you work all day, try going to bed at 11 pm and waking up between 6 am and 8 am.
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Step 2. Take a hot shower before going to sleep

Turn the shower on to hot but not scorching temperature. Breathe slowly and inhale the water vapor as you soap and rinse. This vapor can even decongest your nose.

Whoever has a clear nose ends up snoring

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Step 3. Sleep on your side, not on your back

Think about the position you usually sleep in and find out if you have a preference for lying on your back, side or stomach. Then try to get used to just standing on the side.

  • When a person sleeps on his back, his airway ends up partially blocked by his tongue. That's what causes snoring.
  • If you're not sure which position you use most for sleeping, ask your partner to keep an eye out and tell you later.


put a tennis ball in a sock and sew it to the back of the shirt you wear to sleep. The ball will prevent your body from being on your back at night!

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Step 4. Elevate your head by 10 centimeters

Place an extra pillow underneath or buy a special accessory that elevates your head a few inches. Use it at night and see if you or your partner feel any difference in snoring.

  • You can also manually elevate your head if you don't want to use an extra pillow.
  • It's harder to snore when your head and neck are tilted slightly.
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Step 5. Use internal or external nasal dilators

Go to a drugstore and buy internal or external nasal dilators, which make breathing easier at night. Place them on the bridge of your nose or inside your nostrils and see if you notice any difference!

Not everyone sees an effect with dilators. Don't worry if you don't see any improvement

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Step 6. Turn on a humidifier near the bed

Go to any appliance store and buy a humidifier. Adjust its settings and turn it on at night, especially when your nose is congested.

The humidifier is a great solution for children who snore

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Step 7. Dust the room to reduce the risk of snoring

Vacuum or dust the surfaces of the room, including the wardrobe, ceiling fan and the like, once a week.

Various allergens can irritate the nose and throat and thus make snoring worse

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Step 8. Change your pillow every six months

Mark the date in your calendar or on your cell phone and exchange your old pillow for a new, clean one every semester. In the meantime, only wash the accessory in light cycles.

You can snore even louder if the pillow is dusty and full of allergens

Method 2 of 4: Practicing Special Exercises Before Going to Bed

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Step 1. Run your tongue across the roof of your mouth

Place the tip of your tongue against the front of the roof of your mouth (the hard palate). Then drag it backwards, until it reaches the farthest point on the soft palate, and return to the starting position. Repeat the process 20 times.

These exercises don't always solve the problem of snoring, but they can strengthen your airway and reduce the severity of the condition

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Step 2. Place your entire tongue against the roof of your mouth

Lift your entire tongue until it touches the roof of your mouth for a few seconds, then go back to the beginning. Repeat the process 20 times.

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Step 3. Touch the lower front teeth with your tongue

Force the tip of the tongue forward against the lower teeth of the spot. Meanwhile, force her base down. Stay like this for a few seconds and then repeat the exercise as many times as you like.

Did you know?

These exercises help to strengthen the muscles in the throat and airway, which stops long-term snoring. Do them for 30 minutes a day to optimize effectiveness.

Method 3 of 4: Adapting Your Lifestyle

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Step 1. Lose weight if you are a little above what is considered healthy

Start exercising. You can stop snoring if you have less tissue around your sinuses and throat. Consult a doctor or nutritionist who can give you better guidance on what to do in this case.

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Step 2. Wash the six paranasals when they are congested

Use a saline solution or a nasal pot to remove mucus from the sinuses. As mentioned before, people with a congested nose are more likely to snore at night.

Buy saline solution or nasalpot at any drugstore or on the internet

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Step 3. Stop drinking alcohol and sleeping pills

Pay attention to the amount of medication and alcohol you drink per week. It's not wrong to consume these products from time to time, but they end up leading to snoring.

  • Alcohol and certain medications relax the tongue and throat and thus increase the person's chances of snoring.
  • Stop drinking alcohol between four and five hours before going to sleep.
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Step 4. Stop smoking

Tobacco can irritate and inflame the airways. Cut it out gradually to reduce this inflammation and, consequently, snoring.

Of course, quitting smoking has many other health benefits

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Step 5. Drink plenty of water

Try to drink about 2.5 L of water a day to reduce the risk of snoring. When the body is dehydrated, the soft palate becomes stickier - which increases seizures.

Method 4 of 4: Seeking Medical Care

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Step 1. See a doctor if the situation does not improve

Try natural methods to fight snoring for four to six weeks and see if there is any improvement. If not, you may need additional treatments. Also, see a doctor if the problem is impacting your life, such as causing extreme fatigue or disrupting your marital relationship. He will do tests and study the symptoms thoroughly.

  • If you can't sleep well, you could end up in a traffic accident, or have problems with your studies or work, as well as difficulty concentrating.
  • The doctor will also help if your snoring is disrupting your partner's sleep.
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Step 2. See a doctor if you experience symptoms of sleep apnea

Although snoring is not dangerous in most cases, it can be related to sleep apnea, which is more serious. The condition is characterized by an obstruction in the airway that cuts off air circulation for a time, which can lead to suffocation, strokes, heart attacks and other complications. Don't worry so much: the doctor will arrive at the official diagnosis and propose a treatment.

Keep an eye out for the following symptoms: loud snoring, waking up suddenly with a feeling of suffocation, interrupted sleep, chest pain during sleep, headaches and the like

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Step 3. Perform imaging tests and find out if there is any obstruction in your airway

Your doctor may take X-rays, a CT, or an MRI of your throat and airway to look for abnormalities. This all leads to the diagnosis of the cause of snoring and, thus, the correct treatment.

  • X-ray examination shows the basic structure of the airway, while CT and MRI provide more detail.
  • All of these tests are painless, but you may experience slight discomfort from standing still.
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Step 4. Do a polysomnography if your doctor recommends it

You probably won't have to have a polysomnography, but your doctor may recommend the procedure (at your home or at a clinic) if you don't know what exactly is causing your snoring - and suspect it's sleep apnea. During the exam, medical staff will use sensors to monitor your movements, brain waves, breathing, heart rate, sleep stages and oxygen levels. Finally, you will arrive at an accurate diagnosis.

You will not experience pain during polysomnography, but it may be uncomfortable

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Step 5. Use a mouthguard for snoring

Ask your doctor if he recommends a mouthguard for snoring. If so, go to a drugstore or go to online stores and buy a device that fits in your mouth. Use it whenever you go to sleep.

  • This protector is similar to a retainer appliance and helps to adjust the jaw, tongue and soft palate, keeping the airway open.
  • Your dentist may also recommend a custom protector.
  • You may feel uncomfortable and experience jaw pain, salivation and dry mouth while wearing the pad.
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Step 6. Use a CPAP machine if you have sleep apnea

The continuous positive airway pressure (CPAP) device helps to contain snoring and regulates breathing at night. It includes a mask that sits over the nose and mouth and blows air non-stop into the throat passages. Use it every night.

  • The CPAP device is similar to an oxygen mask.
  • It causes some discomfort and makes noise, but you'll get used to it.
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Step 7. Apply a steroid nasal spray if you are allergic

Ask your doctor if you can prescribe a steroid nasal spray to control the problem if you have constant allergic attacks. Strictly follow the instructions for use.

In general, use the spray for a minute or two a day


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