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12 Tips to Stop Snoring Naturally


While snoring is often the target of jokes, it’s no laughing matter. The condition can cause insomnia and apnea, which is disrupted breathing during sleep. It can also lead to separate bedrooms, creating problems in a marriage. Thankfully, there are some simple natural solutions which could help you stop snoring.

Here are some natural remedies that may help:

1. Sleep on Your Side

When you sleep on your back, the relaxed muscles in the throat may partially obstruct breathing passages. If the snoring is minor, simply sleeping on your side might help; however, staying in this position all night may pose a challenge. Experts recommend using a body pillow (like one of these) to prevent rolling from your side to your back.

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2. Elevate Your Head

For those who have an adjustable bed, keeping the head of the body raised about 4 inches may help keep the airway open and prevent snoring. If you have a standard bed, elevate the head by placing a wedge under it.

3. Lose Excess Body Weight

Not all people who snore are overweight. Nonetheless, excess weight in the neck can produce narrowing of the throat when lying down, which creates a higher likelihood of snoring. Losing extra pounds is one of the best ways to reduce the incidence of the problem. Moreover, because obesity is associated with an array of health risks, weight management will result in better overall wellness.

4. Avoid Alcohol

The sedative effect of alcohol relaxes the muscles around the throat, which increases the risk of snoring. Avoiding drinking alcohol, especially during the four or five hours that precede bedtime, will promote a better night’s sleep.

5. Do Throat and Tongue Exercises

Natural medicine doctor Josh Axe recommends an exercise that tones the throat and tongue, preventing the over-relaxation that leads to snoring. The exercise involves putting the upper and lower molars together gently, and then opening the mouth wide but not to the point of over-stretching. Repeat 10 to 15 times.

6. Avoid Eating Dairy Products and Large Meals Late in the Evening

Because dairy products generate mucous, which can decrease the size of the airways, Axe advocates avoiding these foods late at night. Since a full stomach can push up against the diaphragm and hinder rhythmic breathing, he also suggests refraining from eating before going to bed.

7. Stay Hydrated

WebMD reports that Daniel P. Slaughter, M.D., an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas, counsels staying well hydrated by drinking plenty of fluids throughout the day. Drinking too little makes the secretions in the nose and soft palate stickier, which can increase snoring, he explains.

8. Replace Pillows

Dust mites and other allergens in pillows can cause snoring, so Slaughter recommends replacing them every six months. If you have allergies, don’t allow pets to sleep in your bed.

9. Purchase a Humidifier

The added moisture from a humidifier (like one of these) can lubricate the throat, a benefit that may ease breathing difficulty. Nasal congestion and allergies, which raise the likelihood of smoking, are worse in dry air.

10. Use an Oral Appliance

See your dentist about getting an oral appliance that can improve the position of your soft palate and throat, thus helping the airways stay open at night. Regular dental visits will be needed to ensure the proper fit of the device.

11. Quit Smoking

According to the Mayo Clinic, quitting smoking may reduce snoring. Smoking irritates the lining of the throat, narrowing air passages. Even nonsmokers exposed to second-hand smoke can experience this adverse effect.

12. Clear Airways with a Steam Bowl

Dr. Joseph Mercola advises clearing your airways just prior to bedtime. His method involves leaning over a bowl of hot water, covering your head with a towel and breathing in deeply.


Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.

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