How to Stop Snoring: 11 of the Best Ways to Stop Snoring Naturally
There are two camps when it comes to snoring: the first belongs to those who have committed (unknowingly at the time), to a snorer and now, along with having broken nights’ sleep, are left searching the internet for “how to stop someone snoring”. The second camp are those well accustomed to a morning dressing down as they’ve kept their partner up all night! Whichever side you’re on, we’ve got the very best tips on how to stop snoring, so you can get a lovely rest in comfort and harmony.
Side note: In the below you’ll notice we don’t mention the quick “accidental” poke in the ribs as a way to stop your partner from snoring… We feel your pain but believe us, there are some less severe home remedies that you might want to try first!
There are certain sleeping positions that are more prone to snoring than others. If, for example, you sleep on your back, your tongue and chin relax and squash your airways. A way that you could avoid this is by trying to sleep on your side.
Remember, if you aren’t a snorer, then sleeping on your back is one of the best sleeping positions for maintaining good posture.
Clear your nose
When you breathe through an unblocked nose, you are less likely to snore than if you breathe through your mouth. If you are finding this difficult through illness or allergies, then there are a number of over-the-counter medications that can help. See your doctor or pharmacist for more information.
Adjust the Bed
One of the many functions of an adjustable bed is to raise your head to a comfortable position, helping to open your airways. Elevating your head on an adjustable bed is shown to help reduce the pressure on your throat muscles, thus reducing snoring.
Some designs even have the benefit of rising on one side rather than both – ideal if your partner snores and you don’t, or even if one of you likes to sit up reading when the other goes to sleep.
Keeping fit is always a good idea for so many reasons – but did you know it can also help tone the muscles in your throat and help to stop snoring? This means there is less fatty tissue pressing on your airways whilst you rest.
Anything that relaxes the nasal airway muscles before you sleep can cause snoring. Alcohol, for example, may encourage the muscles to loosen at the back of your throat and collapse whilst you breathe. So, if you’re looking for how to stop snoring immediately, try a non-alcoholic drink instead.
Maintain a healthy weight
As we’ve already mentioned, fatty tissue around your neck can squeeze the airways and prevent the air from flowing in and out freely. Being overweight by just a few kilos can cause this to occur, so you might consider rethinking your diet if snoring is a problem for you.
Watch the dairy
Excess mucus is known to cause nasal congestion. Whilst there are many factors that can produce too much mucus, research shows that, for some, dairy could be one of them. Decreasing the amount of milk and cheese you consume before bed could help reduce snoring.
Make sure you’re hydrated
Always stay well hydrated so as to avoid sticky and/or dry airways. Remember water is the best thing to drink wherever possible.
Try quitting or cutting down on smoking. The smoke from cigarettes irritates the lining in your nose and throat. This causes it to swell and produce catarrh, thus decreasing the airflow and making snoring more likely.
Consider air quality
Dry air in your bedroom can irritate the membranes in the nose and throat, so, if swollen nasal tissues are what’s causing you or your partner to snore, a humidifier may be able to keep your room air at the right level.
If the more natural anti-snoring remedies don’t seem to be doing the trick, there are a number of over-the-counter treatments you can try. These include nasal strips, throat sprays and devices which reposition your jaw to improve airflow. If in doubt, ask your pharmacist for advice.
So, there you have it! If we can leave with you some final words of advice it would be to try testing one method at once for a couple of weeks; you can always mix them together once you learn what works. If you’ve found this piece helpful and are keen to get your dream on, take a look at our piece on the best sleeping positions.