What are the best natural snoring remedies?

According to the American Sleep Association, about 48% of people snore at some point in their life. It’s an annoying issue that can have varying origins. There is no “one size fits all” when it comes to a solution, so testing out different natural remedies for snoring is a great approach to finding the best solution. Here are some natural snoring remedies to look into.

Change your sleep position

Laying flat on your back can cause your tongue to block your airway, which can result in vibrations between your tongue and throat. More specifically, your tongue naturally gravitates towards the back wall of your throat in this position, which can lead to snoring. If you like to sleep on your back, try switching up this position. 

Weight loss

Weight gain can have a direct effect on snoring. With more fatty tissues around the neck or throat area, it is easier for your airway to be compressed and snoring to take place. If you’ve noticed you’re snoring more after gaining weight, weight loss may be the natural snoring remedy for you.

Clean air

Do you notice yourself snoring more when your allergies act up? This is because irritants can cause inflammation in our airways and enable stuffy noses. If you have allergies, or even if someone in your household smokes,  you’ll want to invest in an air purifier, humidifier, or simply vacuum your carpet. Why? Because they clean the air around you and filter all those particles that are irritating your throat, nose, and airways. 

Stay hydrated

Dehydration causes mucus in your airways to be thicker than normal so that when you sleep, the sides of your airways stick together, which then leads to snoring. Having a sufficient amount of water throughout the day could be a very viable and simple natural snoring remedy.

Limit alcohol and sedative intake

Alcohol, sleeping pills, and sedatives cause the muscles in your throat to relax and soon after, interfere with your breathing. There are other methods to relax your mind and body before bed that won’t interfere with your quality of sleep. Some examples include mediation, breathing exercises, and even journaling. 

Natural ways to lessen and even eliminate snoring are out there. And if you’re someone who just snores from time to time, one of these natural snoring remedies may be the right solution for you. If you are a chronic snorer, however, it may be time for you to invest in an anti-snoring mouthpiece.

References

1. https://www.sleepassociation.org/about-sleep/sleep-statistics/
2. https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm
3. https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies#1
4. https://www.snorelab.com/7-effective-snoring-aids-to-stop-snoring/
5. https://www.snorelab.com/overweight-and-snoring-a-vicious-circle/
6. https://www.sleepfoundation.org/articles/connection-between-hydration-and-sleep