11 Home Remedies for Snoring You’ll Wish You Tried Sooner
Snoring can make a good night’s sleep tricky for your partner. Try these natural home remedies to stop your snoring and find relief.
Change your sleeping position
When you lie on your back, the muscles of your throat collapse and your throat becomes narrower. Your breathing causes vibrations, which lead to snoring. Sleeping on your side may help prevent your throat from becoming as narrow, which in can fix loud snoring. For a simple product to stop snoring, try using a full-length body pillow to help you sleep on your side. Don’t ignore these sleep apnea symptoms.
Sleep with a tennis ball
If you want to stop your boyfriend or husband from snoring loudly, “put a tennis ball in a pocket tee worn backward, which can help train them to sleep on their side,” Shelby Harris, PhysD, director of behavioral sleep medicine at the Sleep-Wake Disorders Center, told Women’s Health.
Prop up your bed
For easy snoring relief, simply prop up the head of your bed four inches. According to the Mayo Clinic, this will prevent your tongue from blocking your throat and will help open up your airways.
Drinking alcohol before you sleep can make snoring worse. This is because alcohol reduces the muscle tone of your throat, which makes you more likely to snore. To help fix loud snoring, the American Academy of Otolaryngology recommends “avoiding alcohol for at least four hours and heavy meals or snacks for three hours before retiring.”
Use a nasal rinse
Rinsing your nasal passages with a simple saline solution can ease congestion and reduce snoring according to the British Snoring and Sleep Apnea Association. The Reader’s Digest book Doctors’ Favorite Home Remedies notes that “the aim of nasal irrigation is to assist the elimination of waste products from the nose, nasal passages and sinus cavities. Practiced daily, this easy hygienic exercise helps counteract the effects of pollution, dust, and pollen.” If you think your snoring is due to nighttime congestion, a cold, or allergies, try a saltwater nasal rinse using a product like the neti pot, which you can purchase at any Walgreens, CVS, or Walmart.
Get a humidifier
“Make sure that you’re able to breathe properly through your nose, since having a stuffy nose will create a slight vacuum effect in your throat, aggravating partial to total collapse of the soft palate and the tongue,” says Steven Park, MD, author of Sleep Interrupted, on his website. It’s possible that the dry air in your room is causing congestion. Try getting a humidifier to open up your airways while you sleep and provide snoring relief. This can be helpful if you think your snoring is due to allergens or a cold.
Try nasal strips
Nasal strips are particularly helpful snoring remedies if your snoring is caused by blocked nasal passages or a deviated septum, as the strips hold nasal passages open wider. According to the book Doctor’s Favorite Natural Remedies, in a Swiss study of 35 snorers, their bed partners reported that adhesive strips quieted their mates’ nighttime noises. However, if you’re not a light snorer, Dr. Park notes that “the reason why you snore may be due to your jaw anatomy and additional inflammation,” in which case over-the-counter products may not be effective.
Change your sheets regularly
If you feel fine all day but congested at night, it might be due to allergies. Allergens in your bed can irritate your airways, which can lead to snoring. Make sure you change your sheets and pillowcase regularly to reduce dust mites.
Try products with peppermint
Herbal remedies like peppermint oil or peppermint mouthwash are products that may be able to relieve mild snoring. Rubbing peppermint oil around your nose can open up your nasal passages, and peppermint mouthwash may even help shrink tissues in the throat. If you have a humidifier, you can also try adding in a few drops of peppermint oil before you go to bed.
“By shrinking flabby throat tissue, shedding excess weight could silence snoring,” notes the book Doctor’s Favorite Natural Remedies. In one study of 690 people, 26 percent of those with sleep apnea who lost 10 percent of their weight cleared up this noisy problem.
Cigarettes irritate the throat lining, causing swelling. A Swedish study of 15,000 people found that 24 percent of smokers were loud snorers compared to 14 percent of non-smokers, according to Doctor’s Favorite Natural Remedies.