Quiet Your Snoring Naturally: 34 Remedies to Try

BLOG POST: Quiet Your Snoring Naturally: 34 Remedies to Try

Snoring can be a major issue for both the snorer and their sleeping partner. It can disrupt sleep, cause fatigue and irritability, and even lead to more serious health problems. While there are many medical treatments available for snoring, they may come with side effects or be expensive. Luckily, there are also natural remedies that can help quiet your snoring without any negative effects. In this blog post, we will explore 34 natural remedies that you can try to quiet your snoring and get a good night’s sleep.

1. Change Your Sleeping Position
One of the most common reasons for snoring is sleeping on your back. This position can cause the tongue to fall back and obstruct the airway, leading to snoring. To combat this, try sleeping on your side or stomach instead.

2. Elevate Your Head
Elevating your head while sleeping can help keep the airway open and reduce snoring. You can do this by using a thicker pillow or by propping up the head of your bed with blocks or books.

3. Use Essential Oils
Certain essential oils, such as peppermint, eucalyptus, and lavender, have been found to open up airways and reduce snoring. You can diffuse these oils in your bedroom or apply them topically before bed.

4. Try Nasal Strips
Nasal strips are adhesive strips that you can place on the bridge of your nose to open up your nasal passages. This can help improve airflow and reduce snoring.

5. Lose Weight
Excess weight can lead to extra tissue in the throat, which can contribute to snoring. Losing weight can help reduce this tissue and lessen snoring.

6. Avoid Alcohol and Sedatives
Alcohol and sedatives can relax the muscles in the throat, making snoring more likely. Avoiding these substances before bedtime can help reduce snoring.

7. Stay Hydrated
Dry air can irritate the throat and cause snoring. Make sure to stay hydrated throughout the day to keep your throat from drying out.

8. Quit Smoking
Smoking can irritate the throat and cause inflammation, which can contribute to snoring. Quitting smoking can not only improve your overall health, but it can also reduce snoring.

9. Use a Humidifier
Dry air can irritate the airways and lead to snoring. Using a humidifier in your bedroom can help keep the air moist and reduce snoring.

10. Practice Good Sleep Hygiene
Having a regular sleep schedule and creating a comfortable sleep environment can help improve sleep quality and reduce snoring.

11. Do Throat Exercises
Certain exercises, such as singing or playing the didgeridoo, can strengthen the muscles in the throat and reduce snoring.

12. Limit Dairy Before Bed
Dairy products can cause congestion and make breathing more difficult, which can lead to snoring. Avoiding dairy before bedtime can help reduce snoring.

13. Use a Neti Pot
A neti pot is a small pot used for nasal irrigation. It can help clear out any mucus or congestion in the nasal passages, making it easier to breathe and reducing snoring.

14. Try Acupuncture
Acupuncture has been found to help with snoring by reducing inflammation and improving the function of the respiratory system.

15. Practice Breathing Exercises
Breathing exercises, such as the Buteyko method, can help strengthen the muscles in the throat and reduce snoring.

16. Avoid Heavy Meals Before Bed
Eating a heavy meal before bedtime can cause indigestion and make breathing more difficult, which can contribute to snoring. Try to have dinner at least 2-3 hours before going to bed.

Quiet Your Snoring Naturally: 34 Remedies to Try

17. Use a Mandibular Advancement Device
A mandibular advancement device is a mouthguard that helps keep the airway open by moving the jaw forward. This can help reduce snoring.

18. Drink Herbal Tea
Certain herbal teas, such as chamomile and peppermint, have been found to have a calming effect on the throat and can help reduce snoring.

19. Practice Tongue and Throat Exercises
Exercises that target the tongue and throat muscles, such as tongue slides and throat stretches, can help strengthen these muscles and reduce snoring.

20. Take a Hot Shower Before Bed
Taking a hot shower before bedtime can help open up the airways and reduce congestion, which can lessen snoring.

21. Use a Mouthpiece
Mouthpieces, also known as oral appliances, can help keep the airway open and reduce snoring. They are similar to mandibular advancement devices but are custom-made by a dentist.

22. Try Ayurvedic Remedies
Certain Ayurvedic remedies, such as gargling with warm water and turmeric, can help reduce inflammation and improve breathing, reducing snoring.

23. Use a Nasal Dilator
Nasal dilators are small devices that you can place in your nostrils to keep them open and improve airflow. This can help reduce snoring.

24. Sleep with a Tennis Ball
Sewing a tennis ball onto the back of your pajamas can help prevent you from sleeping on your back, which can lead to snoring.

25. Give Yoga a Try
Certain yoga poses, such as the cobra pose and the fish pose, can help open up the chest and throat and reduce snoring.

26. Take a Steam Shower
A steam shower can help open up the nasal passages and improve breathing, reducing snoring.

27. Use a CPAP Machine
For those with sleep apnea, a CPAP (continuous positive airway pressure) machine can help keep the airway open and reduce snoring.

28. Apply a Warm Compress to the Throat
A warm compress applied to the throat can help relax the muscles and reduce snoring.

29. Use a Tongue Stabilizing Device
A tongue stabilizing device is a small plastic device that you place on your tongue to keep it from falling back and obstructing the airway.

30. Take Magnesium Supplements
Low levels of magnesium have been linked to snoring. Taking magnesium supplements can help improve sleep and reduce snoring.

31. Try Aromatherapy
Certain essential oils, such as thyme and marjoram, have been found to have a positive effect on snoring when used in aromatherapy.

32. Eat Honey Before Bed
Honey has anti-inflammatory properties and can help soothe the throat, reducing snoring.

33. Use a Nasal Wash
A nasal wash, also known as nasal irrigation, can help clear out any mucus or congestion in the nasal passages and improve breathing, reducing snoring.

34. Practice Mindfulness
Stress and anxiety can contribute to snoring. Practicing mindfulness and relaxation techniques can help reduce stress and improve sleep quality, reducing snoring.

In conclusion, snoring can be a nuisance for both the snorer and their sleeping partner. While there are many medical treatments available, trying these 34 natural remedies can help you quiet your snoring without any negative side effects. From changing your sleeping position to practicing mindfulness, there are many options to try. So, if you or your partner are struggling with snoring, give these remedies a try and enjoy a peaceful and restful night’s sleep.