8 Natural Remedies to Stop Snoring Tonight

Snoring is more than just annoying, it can seriously disrupt your sleep and impact your overall health. 

 

If you or a loved one snores, you know how frustrating it can be to wake up tired or to hear your partner's complaints!

 

Snoring often results from mouth breathing, blocked nasal passages, a misaligned sleep position, or relaxed throat muscles. 

 

Fortunately, by trying a few natural remedies, you can stop snoring tonight and get a much more restful sleep. 

 

In this guide, we’ll explore some super easy snoring remedies and lifestyle changes to help reduce or eliminate snoring naturally!

 

Key Takeaways

 

• Snoring can stem from causes like mouth breathing, nasal congestion, or relaxed throat muscles.
• Mouth taping promotes nasal breathing, reducing snoring caused by mouth breathing.
• Sleeping on your side prevents the tongue and soft palate from collapsing into the airway which can help to prevent snoring.
• Nasal strips and dilators improve airflow, easing nasal congestion and reducing snoring if your nose is blocked.
• Lifestyle changes, like avoiding alcohol before bed and maintaining a healthy weight, can also help to prevent snoring.

 

8 Natural Remedies to Stop Snoring ASAP

 

If you’re tired of sleepless nights, these remedies can help you stop snoring quickly. Let’s dive into some solutions below:

 

Mouth Taping

 

The most common cause of snoring is mouth breathing since it increases the vibration of soft tissues within our airways. 

 

Mouth taping is the most effective solution for those whose snoring is caused by mouth breathing. 

 

By gently sealing your lips with medical-grade tape, mouth taping encourages healthy nasal breathing, which keeps the airway open and prevents dry mouth. You can learn more here about mouth breathing vs nasal breathing and other ways to train yourself to sleep with your mouth closed.

 

If you’re searching for the best mouth tape for sleeping and the best mouth tape for sleep apnea, look no further than Dream Recovery. 

 

Made with organic bamboo silk and a specialized hypoallergenic adhesive, Dream Recovery Mouth Tape is luxuriously soft, eco-friendly, and kind to sensitive skin - all while staying on throughout the night to ensure you get all the benefits of mouth taping for sleep!

 

 

Eliminate snoring now with Dream Recovery Mouth Tape.

 

Change Your Sleep Position

 

Sleeping on your back can cause the tongue and soft palate to collapse against the back of your throat, leading to snoring. The simple fix? Try sleeping on your side to reduce obstructions in your airway.

 

Using a body pillow can help you get more comfortable in a side-sleeping position, or a more extreme method used by some is to sew a tennis ball into the back of your pajamas to prevent you from rolling onto your back.

Nasal Strips and Nasal Dilators

 

External nasal strips or internal nasal dilators can improve airflow through your nasal passages, reducing snoring. 

 

Both of these devices aim to open up the area in which air can move in and out of your nasal passages. This can help to reduce air resistance and the vibrations that can cause snoring. 

 

This is particularly effective for individuals whose snoring stems from nasal congestion or a deviated septum. 

 

The great news is that both nasal strips and nasal dilators are easy to use and widely available, making them a go-to for many people who snore.

 

Learn more here about nasal strips vs nasal dilators.

 

Avoid Alcohol Before Bed

 

Drinking alcohol in the evening relaxes the muscles in your throat which can increase the likelihood of snoring. 

 

When the muscles in your throat are more relaxed they can collapse inwards more easily, partially obstructing your airway and leading to those familiar snoring sounds. 

 

So, try to avoid consuming alcohol at least 3-4 hours before bedtime to prevent this effect. This small lifestyle change can significantly reduce snoring and improve your overall sleep quality.

 

Maintain a Healthy Weight

 

Excess weight (especially around the neck area) can create compression against the upper airway and therefore contribute to snoring. 

 

Even modest weight loss can make a really significant difference. Therefore, if you’re overweight and struggle with snoring , adopting a balanced diet alongside a regular exercise routine may help reduce snoring by decreasing pressure on your airway.

Try a Mouth Guard 

 

Many people find themselves wondering, do mouthguards help with snoring?

 

The answer is yes, sometimes! Mouthguards designed for snoring, also known as mandibular advancement devices (MADs), can be an effective solution for certain people. 

 

These devices work by repositioning the lower jaw slightly forward, which helps keep the airway open and reduces the vibrations that cause snoring. 

 

Mouthguards are especially helpful for individuals with mild obstructive sleep apnea or those who snore because of something like soft palate collapse. 

 

They are available over-the-counter, however, custom-fitted mouthguard options through a dentist are the best way to go, not just for comfort but also for overall effectiveness. 

 

Treat Chronic Allergies

 

Chronic allergies can be a sneaky root cause of snoring, as they often lead to nasal congestion and therefore restricted airflow. 

 

When your nasal passages are blocked, you may resort to mouth breathing during sleep, which also increases the chance of snoring.

 

The first step to managing allergies is to identify your specific triggers and then limit your exposure to these as much as possible. The most common triggers include pet dander, mold, dust mites, and pollen. 

 

Allergies can also be managed with over-the-counter antihistamines, nasal sprays, or decongestants can help open your airways and reduce snoring. Using saline nasal rinses and having a humidifier in your bedroom can also help alleviate nasal congestion naturally. 

 

Learn more here at: Why can’t I breathe through my nose?

 

Use a CPAP Machine for Obstructive Sleep Apnea

 

If you have obstructive sleep apnea (OSA), a CPAP (Continuous Positive Airway Pressure) machine can be a highly effective treatment to improve your breathing and reduce snoring. 

 

A CPAP device delivers a steady stream of air through a special mask. This helps to keep your airway open during sleep and prevent the interruptions caused by OSA. 

 

The benefits of using CPAP machines not only reduce snoring but also improve overall sleep quality and reduce the health risks associated with untreated sleep apnea. 

 

Consult a sleep medicine specialist to determine if a CPAP machine is right for you!

 

Learn more here about CPAP alternatives for sleep apnea.

 

FAQ

 

How can I cure snoring naturally?

 

You can cure snoring naturally by mouth taping, changing your sleep position, using nasal strips or nasal dilators, trying a mouthguard, maintaining a healthy weight, and avoiding alcohol and sedatives before bed. 

 

What is the best herbal remedy for snoring?

 

The best herbal remedy for snoring is mentholated herbs like peppermint and spearmint which can help to open up your airways. Other herbs include ginger and garlic which act as natural decongestants.

 

What exercises can I do to stop snoring naturally?

 

The exercises you can do to stop snoring include tongue strengthening exercises to improve tongue posture, as well as nasal breathing exercises to reduce mouth breathing.

 

Does mouth breathing cause snoring?

 

Yes, mouth breathing is one of the most common causes of snoring. This is because it increases the vibrations of the soft tissues in your throat, which reduces how smoothly air flows in and out of your airways.

 

Final Thoughts

 

There’s no doubt that snoring can disrupt your sleep and impact your health. Whether the root cause of your snoring is mouth breathing, allergies, nasal blockages, or sleep apnea, many effective remedies and lifestyle changes can help you stop snoring naturally. 

 

From using mouth tape, nasal strips, or a mouthguard, to changing your sleep position and avoiding alcohol before bed, there are plenty of options to explore!

 

Eliminate snoring now with Dream Recovery Mouth Tape.