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Everyone snores in their sleep from time to time. For some people, however, nighttime snoring is a seriously disturbing issue (especially for the person sleeping beside them). Typically, snoring is not indicative of a life-threatening ailment, but it may be a sign that there’s a problem with the tongue, nasal passages, or throat. Either way, chronic snoring can become very disruptive over time.
Read More: Our Favorite Beds For People That Snore
Understanding What Causes Snoring
To combat the issue, you must understand why snoring occurs. A sleeper will snore because there is an obstruction in their nasal passage or throat. Whether big or small, that obstruction can cause irregular breathing or create a vacuum in the airways which translates into a snore.
Figuring out whether the origins of the snore are from the nasal passages or throat is extremely simple. Usually, a person who snores with their mouth wide open has problems with throat tissues. Those who snore through their nose with a closed mouth obviously have a blockage in the nasal passage. Understanding why you snore will help you figure out which natural remedy is best.
The Top 3 Permanent Natural Remedies for Snoring
There are numerous over-the-counter medications designed to help sleepers stop snoring, but not everybody wants to fill their body with chemicals to snooze more peacefully.
That's where inexpensive natural remedies come into play.
1. Use a Humidifier When You Sleep
Clinical research shows that when the air you breathe in at night is dry you will most likely start snoring even if you don’t already do so. Extremely dry air can exacerbate the membranes in your airways, restricting your natural breathing rhythms and making the loose tissues vibrate when you inhale or exhale. To prevent this, simply use a humidifier with a HEPA filtration system in the room where you sleep. Be sure to check the filter as often as possible to prevent allergen buildup and expulsion.
TIP: Add peppermint or eucalyptus oil to the water to clear out the sinuses.
2. Snooze with Good Posture
Experts agree that most people don’t stay still while sleeping, but most also concur that a person’s sleep posture is very important to their ability to stop snoring. Research shows that laying on the right pillow might be the best way to stop sawing logs, even if you are a back sleeper. Just keep in mind that sleeping on your back causes the throat tissues to relax, which slightly blocks the airway. If you know that snoring is caused by blockages in the airways, it would make sense to sleep with a good pillow while laying on your side.
3. Try Nasal Valves and Oral Snoring Devices
If all else fails, try what the FDA has approved as a treatment for snoring and sleep apnea – nasal valves. These contraptions are available without a prescription, contain absolutely no medication, and work by simply expanding the nasal passages so you can breathe better. Oral devices are great for stubborn snoring problems because they move the jaw slightly to create a streamlined airway. However, some oral devices can be very expensive and aren’t always covered by insurance. To save money, try a do-it-yourself kit before paying a dentist to make you one.
NOTE: If you still snore after utilizing these natural remedies, consult a specialist right away as it may be a sign of something that requires more comprehensive medical attention.
Author: Sleep Advisor
Our team covers as many areas of expertise as we do time zones, but none of us started here as a so-called expert on sleep. What we do share is a willingness to ask questions (lots of them), seek experts, and dig deep into conventional wisdom to see if maybe there might be a better path towards healthy living. We apply what we learn not only to our company culture, but also how we deliver information to our over 12.7M readers.
Sleep research is changing all the time, and we are 100% dedicated to keeping up with breakthroughs and innovations. You live better if you sleep better. Whatever has brought you here, we wish you luck on your journey towards better rest.