Top Ways to Stop Snoring Naturally; No Machines, No Surgery, No Drugs

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Snoring; it ruins marriages and annoys everyone in the house. It can travel through walls and keep everyone in the house awake. Now although almost every one snores on occasion, frequent snoring can affect the quality and quantity of your sleep (and the sleep of everyone in the house as well!)

Snoring happens when air does not move freely through your nose or mouth while you are asleep. This can occur from a poor sleep position, or some type of abnormality in the soft tissues of the throat. A small airway creates that snoring sound that is so annoying.

As you get older, your throat becomes narrower and you lose the muscle tone in your throat. Since men already have a narrower airway than women, they are also more likely to snore.

Many doctors will suggest surgery to enlarge your sinuses but you don’t have to undergo dangerous surgery to stop snoring. Take a look at the top ways you can eliminate snoring naturally.


1. Throat Exercises

Strengthening the muscles in your respiratory tract can help reduce snoring. Practice them each day and work yourself up to 30 minutes.

  • Press your tongue against your front teeth. Hold it there for one second, and then slide your tongue towards the back of your mouth. Do this as often as you can, working up to three minutes per day.
  • Open your mouth and squeeze your throat muscles for about 30 seconds. If you want to be sure you are doing this right, look in the mirror, you should see the uvula moving up and down.
  • Say the vowels, A, E, I, O, U, out loud. Work up to three minutes per day.
  • You can strengthen you jaw by opening your mouth and moving your jaw to the left. Hold it there for 30 seconds, and then shift to the right side. Do this several times per day.


2. Use a Mouth Guard

You usually see sports players and boxers use these, but they also work for many people who snore. A mouth guard will hold your teeth together and pushes the lower part of your jaw towards the front. This will naturally open up and widen the airway. You can buy one size fits most kind at most sporting goods stores. You can also have your dentist make one specifically to fit you, though those tend to be a bit expensive. Look for one that gives you a semi-custom fit for a fraction of the cost. Some mouth guards allow you to boil them, then pop them in your mouth to form fit to the contours of your mouth.


3. Aromatherapy

Many people snore simply because they suffer from nighttime congestion. Instead of antihistamines, try aromatherapy. Peppermint oil and eucalyptus oil are two examples of ways to reduce mucus production and eliminate coughing. Other scents that work well for people are cedarwood, lavender, tea tree oil, and bergamot.

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One Comment

  1. Jamie

    Feb 2, 2015 at 7:49 pm

    Theravent snoring ( is another good natural product to add to this list, too. It uses EPAP, so it’s not like medicine or anything like that. Just breathing.