Snoring, especially when regular and repetitive, is no joke. This post offers effective ideas for how to stop snoring naturally and get back a peaceful nights sleep.
To maintain our physical health and emotional well being we need sleep!
Snoring is the killer of decent sleep! Not only sleep, it can really ruin romance in the bedroom and impact happiness in a household.
The issue is, snoring doesn’t just result in poor sleep for the snorer, it also results in poor sleep for others in the bed, the room, and in some cases, the entire household.
So Why Do We Snore?
Snoring is caused by the muscles in our soft palate (roof of the mouth,) throat and tongue becoming over relaxed.
Obviously when we sleep our muscles will relax. We need this relaxation to enable sleep! However for some people these muscles become super relaxed. This leads to them partially blocking our airways.
Snoring occurs when these overly relaxed muscles vibrate as our breathe rushes past.
The more relaxed the muscles become, the narrower your airways become, and the more intense the vibration. This is what determines the volume of the snore.
As well as our home remedies there are a number of devices for breathing and snoring you can purchase to avoid turning to pharmaceutical medications.
If you are currently taking any prescribed medications, I always recommend you consult your doctor before starting new remedies. This is advice that should be given by all holistic and medical practitioners for anyone considering any form of new treatment.
How To Stop Snoring Naturally – 4 Common Causes & 5 Easy Solutions
Common Cause 1 – Excess weight
I guess this is advice that is always included, and always expected to be included, in any health related information.
There is a reason for this. A good reason. Weight is a key and contributing factor to our snoring.
The more excess weight you carry the more likely it is that this increased fat mass adds pressure to your throat when you rest and relax. This constricts your airways and leads to snoring.
When we look at how to stop snoring naturally then losing weight is one of the best. It also offers the additional benefit of improving your general health too.
It’s important to remember that we are not just talking about obesity. Being overweight, even by just a few kilos, can lead to snoring. By eating healthily and introducing exercise into your daily routine you will safely and effectively lose weight …and beat the snoring.
Common Cause 2 – Allergens In Your Bedroom
Nasal congestion and allergy related inflammation is an extremely common, yet often overlooked, cause of snoring.
It is also an easy thing to deal with!
You can reduce allergens in your bedroom by vacuuming carpets and soft furnishings (curtains, cushions, upholstery) regularly.
You should change your bedding every 1-2 weeks and replace your pillows at least every two years.
It’s that simple!
Common Cause 3 – Dehydration
While it may sound odd, dehydration is one of the major causes of snoring.
Becoming dehydrated also leads to the build up of a thick and sticky mucus inside the mouth and throat. This mucus contributes to snoring.
By drinking plenty of fluids during the day you will remain hydrated and avoid the build up of mucus. The National Health Service still recommends an intake of six to eight glasses of water per day
Often we see the amounts of 2.5 liters of water for men and 2 liters for women. This should be viewed as a ratio. It is suggested that 70-80% should be taken as water and the rest consumed though foods (your 5 a day fruit and vegetables)
It is important to note that milk should not be used in place of water.
Drinking milk or consuming dairy products can actually make snoring worse.
For many people dairy products leads to a buildup of mucus in the mouth and throat. This mucus is similar to that produced by dehydration and can lead to further blockages of the airways.
While not directly attributable to hydration you should also avoid eating before bed.
The reason for this is because when our stomach is full, it puts additional pressure on our diaphragm. This can affect rhythmic breathing.
Common Cause 4 – Overly Relaxed Muscles.
Add Tongue And Throat Exercise To Your Daily Routine
We know that snoring is due, in part, to the relaxation of muscles in the throat and mouth which causes restriction to the airways.
It makes sense then that by strengthening these muscles it can help to prevent snoring. Strengthened muscles decrease the likelihood of them sagging back into your airways when you are at rest.
This is easy to achieve by following a few simple daily exercises.
1) Push your lower jaw out, under and beyond the upper jaw with teeth showing. Count to 10. Repeat this 5-10 times a day
2) Repeat the following phrase 10-20 times each evening before you sleep – “First my lips, and then the teeth, now the tip of the tongue”.
This may sound crazy, but the phrase covers almost all lip and tongue movements to give your tongue a thorough workout.
3) Finally, and best done in private, stick your tongue out as far as possible. Then, keeping your tongue straight/horizontal, move it to the right until it touches the side of your mouth.
Then move your tongue to the left until it touches the side of the mouth.
It is recommended that you do this in front of a mirror as you want to keep your tongue straight.
Stop Snoring Naturally – 4 Common Causes.
Easy Natural Home Remedies To Stop Snoring.
1. Clear Congestion With Steam
We already know the importance of clearing allergens from your bedroom to prevent snoring. However if you continue to suffer with nasal congestion this is likely to mean a continuance of snoring.
One of the best ways to reduce and clear congestion is by inhaling steam. This can be achieved by the following steps:
- Pour freshly boiled water into a large heat resistant bowl.
- Then add three or four drops of either eucalyptus or tea tree essential oil to the water.
- Place a towel over your head and bowl.
- Now inhale the steam deeply, breathing through your nose, for 10 minutes.
- Maintain this routine on a daily basis before going to bed and continue until your congestion clears.
2. Eucalyptus & Peppermint Oil
Both eucalyptus and peppermint oil have anti-inflammatory properties.
This makes them an excellent essential oil aromatherapy treatment. This will help reduce swelling of the membranes in the lining of the throat and nostrils.
Reducing inflammation helps open restricted airways and allows smoother breathing.
Peppermint and eucalyptus remedies work particularly well for snoring caused by nasal congestion, allergy, seasonal colds or dry air.
To use this remedy as a gargle:
- Add one or two drops of your chosen oil to a glass of water and gargle with it before you go to bed.
- Ensure that you do not to swallow any of the mixture.
To use this remedy as a humidifier:
- If your snoring is related to dry air then it is suggested you add a few drops of peppermint or eucalyptus oil to a humidifier 30 minutes before bed.
- Run the humidifier throughout the night.
- The oil released by humidifier helps to open up your airways and stop you from snoring.
- Another option is to rub a drop of peppermint oil below your nostrils, or on the sides of your nose, before you sleep. Ensure you test a tiny area for allergic reaction before generally applying.
3. Olive Oil
Olive oil is a very strong anti-inflammatory agent which eases and soothes your respiratory passage tissues and reduces swelling. This clears restrictions and allows smooth passage of air.
Olive oil also helps to reduce pain and any soreness.
Use this remedy regularly and it will lesson constricted airways, vibration of muscles and help stop snoring. It’s not the most delicious of remedies but the health benefits are incredible.
- Take two or three sips of olive oil before going to bed each day.
- To help with the taste follow with a teaspoon of natural honey.
4. Clarified Butter
Clarified butter, or Ghee, has health giving properties that are proven to help open up and clear blocked nasal passages. This will help you to sleep better and snore less.
- Gently warm a little clarified butter in a microwave until it melts.
- Use a pipette or eye dropper and put two or three drops of the lukewarm ghee into each nostril.
- Do this every day before bed and when you wake in the morning.
Cardamom is an amazing natural expectorant and decongestant. This makes it very effective for clearing and opening up your blocked nasal passages.
Free air passage results in less snoring and much better, restful sleep.
- Place a half teaspoon of freshly crushed (or store bought) cardamom powder to a glass of warm water.
- Mix well and drink it half an hour before going to bed.
- You should take this cardamom drink each day to aid snoring.
I hope this article has been useful and that you try these remedies for yourself. You may also be interested in 2 related articles, the first being the best essential oils for sleep and the second, offering the best natural remedies to achieve better sleep.