How to stop snoring naturally with these home remedies

For some, snoring is chronic and linked to underlying health conditions, such as obstructive sleep apnea (OSA) or structural issues in the mouth, nose, or throat, which may require specialised medical attention. In contrast, occasional snoring in adults, particularly in the elderly, is often triggered by sleeping on the back, poor sleeping posture, nasal congestion, or excess weight. 

Fortunately, several home remedies and tips are available to address snoring in these instances, including some of the most effective methods below:

Using nasal strips or nasal dilators

Nasal strips and dilators are widely used over-the-counter remedies to combat snoring, commonly found in most pharmacies. Their primary function is to improve nasal airflow, which can lead to better breathing and may help reduce or eliminate snoring. Nasal strips work by gently lifting the bridge of the nose, widening the airway, while nasal dilators, placed across the nostrils, expand them to lower airflow resistance.

Note: For those with more severe snoring or obstructive sleep apnea (OSA), these methods might not be sufficient. In such cases, consulting a healthcare provider can open up alternative solutions like custom-fitted oral devices. These devices help reposition the jaw, tongue, and palate to keep the airway unobstructed, significantly reducing snoring and improving overall sleep quality.

Sleeping on one side with a slightly lifted head

Sleeping positions significantly influence the management of snoring. The supine position, where one sleeps on their back, tends to worsen the condition, as the tongue may slip back into the throat, narrowing the airway and triggering snoring. Conversely, lying on the side, especially with the head slightly elevated, can help keep the airway open and considerably lessen snoring.

For those who find it difficult to stay on their side, the use of pillows and bed risers offers practical support. These aids enhance comfort and stability, encouraging a side-sleeping posture throughout the night, thereby minimising the risk of snoring.

Clearing nasal congestion or blockage

Nasal congestion is a frequent contributor to snoring and can often worsen its severity. To alleviate congestion before sleep, various home remedies may prove beneficial in minimising snoring. Some effective options include: 

Natural herbs 

Certain herbs, such as mint, offer anti-inflammatory and decongestant benefits that can ease snoring. Mint, in particular, is recognised for its calming effects. Consuming a cup of mint tea or gargling with warm water mixed with a few drops of mint oil may reduce snoring symptoms.

Humidifier in the bedroom

Air conditioners and heaters often reduce humidity levels in bedrooms, causing dryness that irritates the sensitive tissues of the nose and throat. This irritation frequently results in nasal congestion and snoring.

To counteract this, maintaining adequate moisture in the air with a humidifier is advisable, as it can improve airflow and ease breathing. Incorporating a few drops of calming, anti-inflammatory essential oils—such as mint, tea tree, or eucalyptus—into the humidifier may further reduce snoring and enhance comfort.

Warm bath and steam inhalation

Indulging in a warm bath before bedtime often alleviates nasal congestion and minimises snoring. A complementary approach is steam inhalation, achieved by filling a large bowl with hot water and adding five drops of eucalyptus and mint oils, both known for their decongestant and revitalising qualities.

After preparation, the head is positioned over the bowl, with a towel draped to trap the steam around the face. This position is held for 10 to 15 minutes, allowing deep inhalation through the nose to enhance the effects.

Regularly practising mouth exercises

Engaging in mouth exercises entails carefully performing repetitive movements designed to target the muscles of the tongue, palate, and throat. Strengthening these muscles helps prevent them from weakening, which enhances nasal breathing during sleep and can reduce snoring. Examples of these exercises include the following:

Tongue lifting exercise

This exercise targets the muscles of the tongue and the lower palate. The back of the tongue should be gently pressed against the roof of the mouth for 10 seconds before relaxing. It is recommended to repeat this exercise five times daily.

Jaw stretching exercise

To strengthen the jaw, facial, and throat muscles, the mouth should be tightly closed with the lips pressed together, followed by a full mouth opening and relaxation of the lower jaw. This sequence should be repeated at least ten times.

Tongue stretching exercise

The tongue can be extended outward as far as comfortably possible while remaining straight, holding this position for 10-15 seconds before gradually returning it to its place. This exercise is best repeated five times daily, with a gradual increase in hold duration.

Note: Researching proper techniques online may be helpful. Consistent practice of these exercises, at least three times a day over three months, is likely to produce the best results.

Lifestyle modification: ways to defeat snoring 

Incorporating a healthy lifestyle is crucial for managing snoring effectively. Key aspects include:

Weight management

Excessive fat around the neck can obstruct the airway during sleep, significantly contributing to snoring. Maintaining a healthy body mass index and neck circumference can alleviate this issue. Achieving this involves engaging in regular exercise and following a balanced diet rich in fruits, vegetables, and whole grains while minimising the intake of fatty foods and sugars. 

Smoking cessation

Both traditional and electronic cigarettes aggravate snoring by causing respiratory and lung problems, which heighten the risk of obstructive sleep apnea. Quitting smoking can help reduce snoring and enhance overall respiratory health.

Although these lifestyle adjustments can be effective, they may not resolve all cases, particularly those involving severe or chronic snoring. Therefore, consulting a healthcare professional is essential for accurate diagnosis and appropriate treatment.