Do you feel embarrassed because of your snoring? Are you wandering the internet just to find out how to stop snoring naturally?
If that’s the matter, you are in the right place now.
This article is gonna recommend natural ways to stop snoring as well as the best home remedy to stop snoring. But before we go to the main point, let’s look through why people snore while sleeping.
What Causes Snoring While Sleeping?
Normally, the air should flow in and out between our nose or mouth and our lungs when we breathe. This wouldn’t cause any annoying sound if we just sit quietly in a place.
However, while sleeping, our breathing passages are sometimes narrowed down. The same amount of air going through this small space can lead to the vibration of the tissues around there, causing the snoring sound.
The reason for narrowing can be different among people. It can happen to our nose, mouth, or throat.
Snoring may have resulted from allergies, congestion by a cold or flu, or anything that prevents you from breathing through your nose.
Sometimes, obesity, pregnancy, and genetic factors can lead to extra bulky throat tissue, which is also a root cause.
Besides, muscle relaxants from alcohol, smoking, aging, and certain drugs or medications can make you snore too.
What Is A Natural Cure For Snoring?
So, the question is: What is the natural cure for snoring?
In recent years, many series of exercises have been advertised to help people stop snoring and sleep apnea.
You can easily find them on the internet but may need to pay some cost to experience.
Down here I will briefly introduce The Stop Snoring Exercises Program of Blue Heron Health News, including 3-minute exercises that can help you change the situation right at the 1st night:
For this method, you don’t have to worry about your physical strength because it is not gonna take any of your efforts.
No matter what age you’re at, where you live, which physical shape you have at the moment, you can mindlessly do the exercises anywhere, anytime, and especially, in silence.
As mentioned above, snoring is always caused by something partly blocking and narrowing your breathing passages (throat, nasal passages, mouth).
And what blocks the breathing passages differs from person to person. That’s why there is no certain exercise to cure all types of snoring.
Most of the available methods on the internet only focus on ONE type of snoring. That’s why they cannot work for most people.
The author of this 3-minute exercises program suggested 3 main steps beat your snoring:
- Step 1: Understand exactly what causes your snoring
- Step 2: Learn the exercises depending on your type of snoring
- Step 3: Learn the Most Powerful Sleeping Positions to Prevent Snoring
The author will recommend 3–4 exercises based on your type of snoring (throat, tongue, nasal passages, jaw, or soft palate). You just need to spend about 3-5 minutes per day, that’s too easy, right?
Furthermore, this only costs you the BEST price for the whole program, much cheaper than normal treatment (about $3500).
You can even return all the money if you feel unhappy and if the exercises are not effective. The guarantee period is up to 2 months, isn’t it a great deal?
Click Here to find out more about The Stop Snoring Exercises Program of Blue Heron Health News
How To Stop Snoring At Night Naturally?
If you feel like your snoring is not too serious to pay for a treatment program, and you really want to search for natural ways to stop snoring, you can look at the following suggestions.
Here are 10 natural snoring remedies that can help to reduce snoring.
#1. Lose some weight:
People who are overweight carry extra fat around their necks which narrows their airways and causes them to snore, so try to go on a diet and get exercise every day to lose a couple of pounds if you feel you are not fit enough.
#2. Change your sleeping position:
Sleeping on your back can make the airways become blocked or narrowed. That’s why we are recommended to sleep on our sides.
You can invest in a body pillow to maintain this new habit. It may be difficult at first to change your familiar sleeping position, but it would be fine after a couple of days.
#3. Cut down on alcohol and cigarettes:
Drinking alcohol frequently, especially before going to bed, relaxes your throat muscles, causing you to snore.
Smoking also irritates your throat tissues, leading to inflammation and resulting in a snore. That’s why you should avoid these two bad habits as much as possible.
#4. Drink more water:
The simplest answer to the question “how to stop snoring naturally” is drinking as much water as you can.
Dehydration leads to mucus forming in your nose and this could make you snore. Usually, men is recommended to drink 3.7 liters of water, while women should drink about 2.7 liters.
#5. Get a humidifier for your room:
Adding more moisture to the air can help to lubricate your throat, making it easier for the air to flow.
#6. Work out your tongue and throat muscles:
As mentioned above, muscle relaxants can lead to snoring. Therefore, you should spend some time strengthening your tongue and throat muscles by singing or moving your tongue back and forth for several minutes per day.
#7. Examine your diet and cut down on inflammatory food:
Dairy and gluten products may make tissues in your nose and throat become inflamed, so it’s better to cut down on that food in our daily diet.
And remember: don’t have them before going to bed.
#8. Get some steam in:
This would be one of the best home remedies to stop snoring. You can fill a large bowl with hot water, then get your face closer to the water surface and enjoy the steam.
Drape a towel over your head to lock in the moisture. If you don’t like this idea, taking a warm bath or a hot shower also has the same effects.
#9. Get enough sleep:
It’s important to get 7 to 9 hours of sleep every night. Exhaustion can relax your throat and tongue muscles, causing you to snore.
Therefore, try to take care of your night’s sleep if you want to avoid snoring.
#10. Elevate your head while you sleep:
Lifting up your head a little bit while sleeping will ease breathing and open up your airways, helping to prevent snoring. You can use a pillow or two to do this.
What Is The Best Sleeping Position To Reduce Snoring?
Finding the right sleeping position is also an important step to reduce snoring.
First of all, you must remember that it is always better to sleep on your side since lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep.
On the other hand, side sleeping reduces the compression of your airways, helping you to breathe more quietly.
At this point, perhaps many people wonder how they can maintain sleeping in the correct position while they’re totally unaware during the night?
Well, below are several suggestions for you. You will find them very useful:
- Tennis ball therapy: taping tennis balls to the back of your pajamas can make sleeping on your back more difficult.
- Inflatable pillow prop: put an inflated pillow into an empty pillowcase, lie on the empty part of the pillowcase and lean your back on the inflated pillow.
- Bedhead elevation: you can put something (e.g. books) underneath the head end of your bed to create a couple of degrees of elevation. You will see the difference.
- Use specially designed pillows: wedge pillows, neck realignment pillows, or pillows to promote side sleeping can also be a good solution.
- Vibrating training devices: these devices will be attached to your body and vibrate when they detect that you are sleeping on your back, creating a subconscious prompt for you to roll onto your side.
What Foods To Help to Stop Snoring?
Not only having a “positional therapy”, you also need to know what you should eat.
Following a good diet is also a natural way to stop snoring. You can look through my suggestions below and experience yourself to see the real effects:
Here is the list of food that you should eat as regularly as possible:
- Honey: often used to treat common infections like cold, help to soothe and open nasal pathway
- Peppermint: reduce swelling inside the nose and throat
- Garlic: contain some inordinate anti-inflammatory properties
- Turmeric milk: help to prevent inflammation of nasal and throat tissues
- Fish: protein and fatty acids combats the production of phlegm that blocks the nasal passage
- Onions: fight off bacteria, keeping the nose and throat clear of congestion
- Soy milk: doesn’t produce mucus-like other types of dairy milk
- Pineapple: a natural decongestant, helping to stop the nose and throat to flare up
- Tea: open blocked nose and throat
The final thought.
You must bear in mind that having a good lifestyle is extremely important.
Everything from your sleeping position, exercises for losing weight, cleaning your surroundings, avoiding smoking, alcohol or caffeine, staying hydrated, etc can have a huge influence on your night sleep.
Therefore, if you are looking for the key to the question “how to stop snoring naturally”, first of all, you need to change your current bad habit (if any) and try the best home remedies to stop snoring that I recommended in this article.
You will absolutely see the difference!