Snoring Home Remedies

Snoring is the result of having narrowed or partially blocked airways. It can also be the result of allergies, being overweight, or having sinus problems or infections. In some cases, chronic snoring can be the indication of a more serious condition, such as obstructive sleep apnea. Snoring is benign in most cases, but it can impact and impair the quality of your sleep, as well as the sleep of those around you. Fortunately, there are a multitude of snoring home remedies and snoring solutions that can help you reduce and potentially eradicate snoring from your life.

Daily activities and sleep hygiene

There are several lifestyle changes that you can implement at home that can greatly reduce the impact of snoring on your life.

Alcohol is a common cause of snoring, as it relaxes your throat muscles, leading to a partial obstruction of your airways.[1] Avoiding alcohol, particularly before bed, can help reduce your snoring. Similarly, avoiding sedatives can also reduce snoring, as these relax your muscles as well.

Smoking irritates the upper airways and often causes inflammation. Quitting smoking may reduce your chances of snoring.

Losing weight is another important snoring home remedy. Although losing weight takes time and is not a “quick fix,” losing weight can greatly reduce your snoring. Being overweight adds extra tissues around your neck and throat, which puts pressure on your airways. In fact, being overweight is directly correlated with obstructive sleep apnea, so losing weight is one of the best things you can do for your snoring and your health.[2]

Another at-home fix for snoring is adjusting your sleeping position. Sleeping on your back often increases the chances of snoring, as the tongue can relax and block your breathing, creating vibrations in your throat. Sleeping on your side with your head elevated can help prevent obstruction of your airways.[3]

If your snoring is caused by allergies or blocked sinuses, there are some simple steps you can take toward clearing your sinuses before bed. Taking a hot shower or using a nasal decongestant can help clear your sinuses and may reduce the sound of your snoring.

Stop snoring devices

There are many oral appliances that can be bought over-the-counter and used during the night to prevent snoring. While many people find that these at-home devices do help, they are not clinically proven to be effective.

One such anti-snoring device is a snore guard, which does not require a prescription to purchase and is FDA-approved. Snore guards are plastic mouthpieces that prevent snoring by keeping the airways open. Snore guards are specifically designed to stop snoring and are not an effective treatment for sleep apnea.

Another over-the-counter anti-snoring device is a nasal dilator, or nasal strips. These strips are put over the bridge of your nose or over the top of the nostrils, and have been found by many to improve nasal breathing by increasing the breathing area through your nostrils. However, this method doesn’t work if your snoring is caused by obstructive sleep apnea.[4]

For those who live with a snorer, the use of earplugs for sleeping or the use of a white noise machine can help you get a full night’s rest.

If you have tried a variety of snoring home remedies and none of them have worked, then it may be beneficial to visit a medical professional.

FAQs

Does honey help stop snoring?

There are many natural snoring home remedies, including eating honey. Honey does have some anti-inflammatory properties and is sometimes used as a cough suppressant.[5] Some people believe that because of these properties, honey can reduce irritation in your throat and allow air to flow more freely.[6] This is not a proven method to treat snoring, but may provide relief for some.

How can I stop snoring naturally?

There are many steps you can take to prevent snoring without seeing a doctor or getting surgery. One effective and easy method is to adjust your sleeping position to avoid sleeping in a supine position. Ensuring that your head is elevated can also reduce the obstruction of airways that causes snoring. Additionally, using a humidifier or clearing your sinuses before bed is another natural way to open up your nose and throat and prevent irritation.[7]

What kind of doctor helps with snoring?

Generally, if you are not having any success with snoring home remedies, you should see an ear, nose and throat (ENT) specialist, also referred to as an otolaryngologist, to identify the issue. Typically, they will examine your throat and neck and the inside of your mouth to establish the cause of your snoring.[8]

What makes you snore?

There are many reasons for snoring. Snoring is often the result of narrowed or partially obstructed airways. This can be caused by allergies, the cold or flu, the anatomy of your sinuses, or be the sign of a serious sleep disorder.

What is snoring a sign of?

Snoring can be a sign of nasal or sinus congestion, or it can be an indicator of a more serious sleep disorder, like obstructive sleep apnea. Obstructive sleep apnea is typically treated with the use of sleep apnea equipment. Sleep apnea equipment is typically a CPAP machine with a motor, hose, and sleep apnea mouthpiece or facial mask. Often, snoring is indicative of obstructive sleep apnea when it is accompanied by grinding teeth at night.[9]

Master Sources List for Snoring

[1] https://www.health.harvard.edu/diseases-and-conditions/snoring-solutions

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5836788/

[3] https://www.mayoclinic.org/diseases-conditions/snoring/diagnosis-treatment/drc-20377701

[4] https://www.mayoclinic.org/diseases-conditions/snoring/diagnosis-treatment/drc-20377701

[5] https://www.mayoclinic.org/drugs-supplements-honey/art-20363819

[6] https://food.ndtv.com/food-drinks/9-foods-that-can-help-you-stop-snoring-while-sleeping-2024958

[7] https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm

[8] https://www.hopkinsmedicine.org/health/conditions-and-diseases/snoring

[9] https://www.nhs.uk/conditions/teeth-grinding/

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