How to stop Snoring: 10 Natural Home Remedies

Snoring is a common problem, affecting nearly 45% of adults. This annoying sound can disrupt your sleep as well as of those who sleep with you. Snoring happens when relaxed muscles in the throat vibrate and start producing noise. It is often considered a sleep disorder. Here are some home remedies you can try to reduce (and even stop) snoring.

A possible reason for your snoring could be the dry air in your room. It dries the nasal membrane and throat and makes air movement restricted, which in turn makes the tissue vibrates, leading to snoring. To solve this problem, buy a humidifier and place it in your bedroom.

Today, numerous products are available to treat snoring, but most of them haven’t been proven effective. There’s no miracle cure for snoring, but certain lifestyle changes and easy home remedies can be a big help in controlling it.

1. Sleep on your side

There’s no guarantee you’ll stay in that position, but at least start on your side with your arms wrapped around a pillow. There’s a good reason you don’t want to sleep on your back: In that position, your tongue and soft palate rest against the back of your throat, blocking the airway.

2. Take steam before going to bed

Nasal congestion can be one of the main reasons behind snoring, the best solution to beat nasal congestion is by inhaling the steam.

Pour some hot water into a large bowl. Add a few drops of peppermint oil or tea tree essential oil. Hold a towel over your head and inhale the steam deeply through your nose for about 10 minutes. Use this remedy for a day or two before going to bed to get relief.

3. Pranayama/Yoga

Pranayama is a yoga asana dedicated to controlling your breathing. By learning pranayama, you master taking deep and slow breaths and ensure your lungs get enough oxygen. Pranayama helps in overall blood circulation in the body.It has been said to relieve many sleep disorders including snoring. Practicing pranayama will also make you feel rejuvenated and energized.

4. Avoid Alcohol

Alcohol and sedatives reduce the resting tone of the muscles in the back of your throat, making it more likely you'll snore. Drinking alcohol four to five hours before sleeping makes snoring worse.

5. Try throat and tongue exercises

A stronger throat and tongue may help avoid over-relaxation of the throat area. Try putting your upper and lower molars gently together. Open your mouth, focusing on pressing your molars wide apart but not to the point of overstretching. Repeat this 10–15 times, and you will start to feel the back of your mouth opening up.

6. Avoid dairy Products late at night

Drinking milk or having other dairy products can make snoring much worse because it leaves a layer of mucus in your mouth and throat. This mucous adds to the blockage of the airways.

7. Quit smoking

Smoking is injurious to health and we all know this. Smoking can be one of the reasons behind your snoring as it leads to swelling and blockage of the air passage.

8. Elevate the head of your bed

When you sleep sometimes your tongue falls back and blocks your throat. You can avoid this by keeping pillows under your head. This also opens the airway.

9. Use clarified butter

Putting 2 drops lukewarm clarified butter in each nostril can help you sleep better by reducing snoring. Brahmi oil, a common Ayurvedic herb, can be used as an alternative to clarified butter. Do this twice a day once every morning and once before bedtime.

10. Turmeric with Milk

Being a powerful antiseptic and antibiotic agent, turmeric can treat inflammation and help reduce heavy snoring. Turmeric should be used with milk to treat snoring. It will help you breathe freely while you sleep and also boost your immune system. Add two teaspoons of turmeric powder to a glass of warm milk. Drink it daily, 30 minutes before going to sleep.