Snoring is tough on your throat and disruptive to anyone else nearby. Try these 10 natural ways to stop snoring and get some peaceful sleep!
If you’re adverse to trying medication, there are many natural snoring cures and snoring solutions to which you can try to help you stop snoring, as well as stop snoring devices. Snoring is a common occurrence for many of us, Sleep Education reports that around 50 percent of all people snore at one time in their lives!
There are many causes associated with snoring, including sleep apnea, excessive nasal or throat tissue, and even the position of your tongue while you’re sleeping. While the effects of light snoring are usually minimal, heavier snoring can interfere with the quality of your sleep or the sleep of people around you and cause throat and mouth troubles. To get your sound sleep back without medications, try one of the following 10 natural ways to stop snoring tonight!
The first anti snoring solution in our list of 10 natural ways to stop snoring, is sleeping on your side. When you’re on your back, your tongue’s base and your soft palate end up on your throat’s back wall, which causes that familiar snoring sound and impairs your breathing. If you’re not used to sleeping on your side or it’s not supportive enough for your back, try getting a body pillow that is designed to support side sleepers. Sleeping on your stomach is not recommended for your back, making side sleeping the best choice in most cases.
Other snoring cures include elevating your head can help take some of the pressure off of your airway so you breathe easier and snore less. One way to do this is by placing blocks underneath your bed posts. You can also prop up your upper body with pillows to allow for a better oxygen flow, but be careful—if you’re on the pillows in a funny position, you could strain your neck or back. Experiment with pillow type and placement if you decide to prop yourself with pillows.
Exercising your tongue and throat may sound strange, but it’s actually one of the easiest of the 10 natural ways to stop snoring. A stronger tongue and throat are less likely to slip backward and cause snoring. In one simple exercise, you put your lower and upper molars together. Next, you open your mouth, with a focus on getting your molars as wide apart as possible without stretching past your limit. Do this exercise 10 to 20 times in a row. After the first five to ten times, you should find the back of your mouth opening and your jaw muscles getting stronger.
Swelling in your nasal passages and congestion both contribute to snoring because they impair your ability to breathe. Instead of buying stop snoring devices you can try inhaling steam to help clear out your sinuses and lessen any swelling in the nasal passages. Fill a bowl with hot water, place a towel over your head and the bowl, and breathe in the steam. You can add an essential oil or menthol to the water to help increase the congestion relief, but make sure to avoid any oils that seem to make your congestion worse.
According to the American Sleep Association, there are snoring devices available such as a stop snoring mouthpiece or snoring mouth guard. These work by moving the jaw forward, which can reduce snoring by opening up your airway. You can get a snoring mouthpiece or snoring mouth guard from your dentist or buy one that is customizable from retailers, but be sure to check the reviews before you buy if you go this route. A dentist can custom fit your snoring mouthpiece, but if that’s not within your budget, the retail snoring devices are usually less expensive. Otherwise read the rest of our 10 natural ways to stop snoring for cheaper snoring solutions.
One of the not-so-fun sounding of the 10 natural ways to stop snoring is to skip the booze and tranquilizers. Both of these can relax your muscles, which makes your tongue and throat muscles even looser when you’re dozing. Avoid alcohol for at least three to four hours before you’re set to sleep because it can make you snore even if you normally don’t.
As covered by Weight Watchers, there is a link between your weight and your snoring. Carrying extra weight can make snoring worse because if there is excess fat on your neck, it will contribute to the narrowing of your airway. If you lose weight, the fat in your neck will lessen, and this will help open up your airway more. Try to lose around 10 percent of your body weight to really help lessen your snoring.
Allergies can naturally add to congestion and make snoring worse, and one overlooked source of them in your bedroom is your pillows. Your pillows harbor dust mites and other allergens, making your snoring go off the charts. A good cure for snoring is putting your pillows through your dryer’s air fluff cycle every two weeks and replacing them twice a year to help keep allergens down. If you let your pets in the bedroom, consider keeping them out, as they can also be a potential allergen source.
A room with dry air will contribute to your snoring significantly. This type of air will dry out your nasal membranes and throat, contributing to your congestion and restricting air movement in your throat and nose. If you have dry air when you sleep, a humidifier is a useful anti snoring solution as it helps add moisture back in. If you’re not sure about the air’s moisture levels, do a water test: put a pan of water out in the room and see how fast it dries up. You can also use water pans in place of a humidifier if you wanted to try out this cure for snoring from the 10 natural ways to stop snoring, but this method tends to be messier and less effective than a machine.
Far easier said than done. If you snore and currently smoke, then quitting smoking would be one of the most effective of the 10 natural ways to stop snoring. According to WebMD, smoking can irritate the throat and your airways, leading to increased snoring. The withdrawal from nicotine overnight may make smokers more distributed sleepers as well, which raises the risk of airway obstruction. There are many smoking cessations aids on the market today, so if you need help quitting, speak to your doctor for suggestions.
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