Snoring is annoying to your partner or the people you live with and could also be the sign of a serious underlying health problem. It is estimated that nearly 90 million Americans snore and the problem is more common in men than in women. However, even children aged between 8-15 years are known to snore particularly when obesity is a factor. In most cases, the snorer is blissfully unaware of this problem, but his/her partner has to take to the couch or spend sleepless nights.
Below are 15 natural ways to stop snoring tonight. We will also discuss some throat and tongue exercises that are known to cure snoring.
1. Lose weight
Even people who are mildly overweight tend to snore. So, one of the best ways to stop snoring naturally is to lose the excess weight. The good news is that even a weight loss of few pounds can do the trick. So aim to lose a couple of pounds and see if that cures your snoring. A 10% weight loss is a great start and can stop your snoring. Follow a healthy diet and exercise regime to lose weight.
Related content: 20 Best Weight Loss Remedies
2. Stop sleeping on the back
People who sleep on their back are more prone to snoring than those who sleep on their sides. You could try placing some hard pillows under your back to avoid sleeping on it. Some people also use the tennis balls trick to remain on their side all night. It involves the use of a fanny pack containing padded tennis balls placed on the back to prevent turning on the side in deep sleep. Alternatively, you can buy snore aid sleep pillows which are wedge shaped and prevent one from turning on her/his backside.
3. Use snore stop chin straps
Snoring occurs when the throat muscles relax as you sleep causing underlying tissues to vibrate. The snore-aid chin straps close the jaws firmly and comfortably to prevent this occurrence. Chin straps are made using neoprene material which not only prevents snoring but also stops teeth grinding in people. Research snore aid chin straps thoroughly before buying and choose a strap with wider band or double bands that provide greater stability to the neck and head while you sleep.
4. Keep your head raised
Raising your bed a few inches using wooden blocks or simply raising your head with several pillows can prevent your tongue from falling into your throat-a common cause of snoring.
5. Use anti-snore sprays
One of the best ways to cure snoring naturally is with snore stopping sprays. These sprays are herbal in nature and contain oils like almond oil, olive oil or sunflower oil. Many varieties also contain mouth freshener fragrances, so your breath is also freshened while the sprays soothe dry throat and nasal passage improving air flow. To use the anti snore natural spray: brush your teeth first then apply the spray all over the mouth just before bed time. Drink a glass of water before spraying. Avoid drinking concentrated acidic drinks like orange juice before spraying as the acid dilutes the sprays.
6. Use magnetic nose clips
Many snorers have benefited from the use of anti-snore magnetic nose-clips which gently open the nasal passage and prevent nasal congestion. Magnetic nose clips are safe, free from drugs and do not use any harmful adhesives that irritate the nasal cavity. These clips are based on Traditional Chinese Medicine or TCM. They strengthen the respiratory function and prevent mouth breathing. Non-magnetic nasal strips can also help with nasal congestion but some of them are known to be irritating to the skin and often they fall off during the night.
7. Use Apnea guard anti-snore wristbands
These devices are battery operated and based on infrared technology that detects snoring and gently nudges the snorer to reflexively reduce snoring frequency. Patients with heart disease, pace makers or skin issues must use such products only after consulting their doctor.
8. Treat underlying allergies
The best way to cure snoring naturally and permanently is to treat underlying allergies. Pets, dust and seasonal pollen allergy can all aggravate snoring. So take prescription medicines (antihistamines and nasal decongestants) to treat these allergies and keep the nasal passage as clear as possible.
9. Steam inhalation
Inhaling steam can open up nasal passage and prevent congestion. You can also add your favorite essential oils (peppermint, camphor, eucalyptus, tea tree or lavender etc) to the water to reduce mucous and soothe and calm the airways and nasal passage. Inhale steam for at least 10 minutes before bedtime to reduce snoring naturally.
10. Oral appliances
Many reliable sleep oral appliances are available at a dentist’s which cure TMJ and sleep apnea. These oral devices work like bite block by holding the tongue forward and enlarging the soft fleshy air passage in the back of the throat. This helps prevents snoring. Oral bite block devices are especially recommended for people wearing braces or dentures or who breathe from the mouth.
11. Nasal CPAP machines
CPAP machines or Continuous Positive Airway Pressure machines are the best known remedy for sleep apnea and heavy snoring. They do an excellent job of forcing air into your airways but you need a prescription from a doctor for buying one. Most machines are not covered by insurance and can be expensive. If you have been diagnosed with sleep apnea, your healthcare professional might prescribe some lifestyle changes before recommending these machines to you. Some snorers are known to find CPAP masks uncomfortable owing to the heavy mouth piece and masks as well as the hissing sounds made by the machine.
12. Avoid alcohol and sedatives 2 hours before bedtime
This is one of the easiest remedies to stop snoring naturally. Alcohol and sedative medicines dehydrate the airways causing snoring.
13. Stop smoking
Smoking can also aggravate snoring by drying the nasal passage and causing nasal congestion. Second hand smoke inhaled by family members (especially young children) can cause snoring in them.
14. Limit dairy
One of the best natural stop snoring remedy is to eliminate dairy from the diet. Many people have seen a vast improvement in their snoring by following this remedy. However, yogurt is an exception since yogurt with live bacterial cultures boosts immunity and prevents nasal congestion and colds.
15. Exercises to stop snoring naturally
There are several ‘stop snoring naturally’ throat exercises which strengthen respiratory function and reduce snoring. Exercises used by singers are some such examples known to stop snoring naturally. These include:
- Gum chewing action
- Sliding the tongue back and forth along the soft palate repeatedly
- Placing tongue between teeth and swallowing 5-6 times. (Repeat twice daily)
- Placing a pencil between your teeth for 10 minutes before bedtime daily.
- Tongue strengthening exercises- Stretching out the tongue as far out as possible, holding it for a few minutes then trying to touch the chin and the nose with it. Repeat this exercise 3-4 times a day.
If these 15 remedies and exercises to stop snoring naturally do not give you the results you are looking for, then surgery may be the only option. The surgeon will inject braided polyester filaments (palatal implants) which help stiffen the palate to stop snoring. While this is one of the proven ways to stop snoring permanently, the implants are known to come off on their own after a while. When this occurs, the snoring could come back. Another surgical alternative to stop snoring permanently is using radio frequency tissue ablation or Somnoplasty . In this, the surgeon removes some of the soft palate using a low frequency RF signal to ease snoring. If snoring is causing you or your partner to lose sleep, try these natural alternatives or talk to your health care provider about surgical options.