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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4. Stop Smoking

Numerous research studies show that smoking is a major contributor to snoring. This is most likely due to an irritation of the airway and persistent inflammation that, over time, leads to permanent damage to the respiratory system. This includes E-cigarettes and marijuana. Quit smoking today to help eliminate snoring.


5. Lifestyle Changes

Snoring can sometimes be reduced through some easy lifestyle changes. If you are overweight, it can lead to the constriction of the throat. Losing just 10 percent of your body weight can reduce the fat on the back of the neck and lessen the pressure on your airway.

Staying hydrated can keep mucus thin and flowing freely, which helps avoid nasal congestion.

Stop smoking!

Avoid alcohol and sedatives. These both relax the muscles around your neck and throat and interfere with breathing.


SEE ALSO: Mental Trick to Help You Fall Asleep Fast

6. See an Allergist

For those who suffer from allergies, snoring is often nothing more than congestion due to allergies that are in the home. Reduce known allergens in the bedroom such as mold, dust, and pet dander. Change your pillowcase frequently and be sure to vacuum drapes, carpets, and floors every few days. You can also try gargling with a few drops of peppermint essential oil mixed in water. This can help open up your nasal passages and reduce snoring.

If you can’t determine the source of your allergies, you might want to think about seeing an allergist. Find out food remedies for allergy.


7. Nasal Strips

These small, plastic strips resemble band aids that you place on top of your nose. They gently pull open the nostrils to allow more breathing room. These are inexpensive and work well for many people.

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Young man peacefully sleeping in bed

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8. Change How You Sleep

Simply sleeping on your side, instead of on your back, is an effective way to stop snoring. This will stop your tongue from relaxing and falling into the back wall of your throat. You can also try sleeping on your stomach. If you find that you don’t always stay in those positions, attach a tennis ball to the back of your pajama top. Put it directly between the shoulder blades. This will quickly retrain your body to not sleep on your back. Find out sleeping positions that can hurt or help your health!


9. Get Some Exercise

Just 30 minutes of exercise three times per week can not only provide you with multiple health benefits, but it can also help you stop snoring naturally. The exact reason why this works is unknown but many people report that when they started a regular exercise program, their snoring problems slowly went by the wayside.


10. Use a Humidifier

Although many people snore because they have nasal congestion, the same is also true for those with dry nasal passages. If you find yourself suffering from painfully dry sinuses or a dry throat, then a room humidifier might be all you need to stop that annoying snoring and give everyone a good night’s rest.


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.