Natural Remedies for Snoring

Are you a noisy sleeper? A pretty good amount of people out there have issues with 
snoring. For some, it’s not a major inconvenience, but if you have a partner, it might be 
something of an inspiration for some spousal teasing, but the reality is that snoring can 
be the beginning of much more serious issues. Sleep makes up a large portion of the 
lives of most people, so it’s important to consider fixing these issues before they 
escalate into something else. In the next few pages, you’ll find some great info on 
natural remedies snoring. 


Why It Should Matter to You 

If you’re like most people, you probably cringed a little at the idea that snoring can end 
up becoming a serious problem, but it’s an important physical indicator that you should 
keep up with. Snoring can disrupt your sleep and make it harder for you to reach deeper 
sleep states that are important for healing your mind and giving it the rest that it needs. 
If your sleep is disrupted too much, you can become ill overtime from the lack of rest, or 
your breathing passage can become obstructed, which will cause you to jolt out of sleep 
suddenly. This condition is known as sleep apnea. 


Recognize the Danger

The real danger with sleep apnea is that as your body gets less rest, these systems that 
can wake you up in an emergency can begin to malfunction, and if your body doesn’t 
wake up when you stop breathing, then you probably know what happens next. If you’re 
a person with a significant other, this can be tremendously stressful as well. Sudden 
jerking out of sleep can place a massive strain on both your physical and relationship 
health if this is a normal feature of your life, so it should move you to take serious action 
to raise your sleep quality. 

Now that you’re aware of the dangers of letting snoring become a frequent part of your 
sleep, you can look at a list of things you can try to reduce or eliminate the snoring 
habit. You might also want to consider employing a few of these methods at once, since 
the snoring might be a result of more than one intersecting issue. It’s always a good 
idea to know as much as you can about these methods so they can be as effective as 
needed, and also so that you don’t skip any important pieces of information. 


1. Make Sure the Air is Clean

When was the last time you got checked for allergies? As seasons change, they can 
bring an army of pollen varieties to assail your nasal cavity. Reducing the amount of 
dust and pollen in the air within your home can help you to reduce breathing issues, and 
therefore reduce the amount of snoring that you experience and gift upon others. 


Keep the Home Clean

Start by keeping your home and linens and clean as possible. This is going to reduce 
indoor allergens and especially dust mites, which are really bad for people who snore 
because of their allergies acting up. This means keeping your floors clean, dusting 
regularly, and washing your sheets and bedding, pillows and pillowcases, throw 
blankets, and any other linens the person comes in regular contact with.


Use Air-Purifying Plants

You can try using various types of ionizers and indoor plants that can help with the air 
quality in the home. Some plants like the Ficus Alii, and the Philodendron can clean 
various types of molds and other impurities from the air in your home. The great thing 
about plants is that all you need to do is make sure they get proper water and light, and 
don’t need to do much else. They will continue doing their job in helping to clean the air 
in your home.


Install a Dehumidifier

It is also important to be careful about how much humidity there is in your home. Dust 
mites are often in the air without you realizing it, which can be disastrous for anyone in 
your home with allergies, thus leading to bad allergy attacks and snoring at night. While 
you can’t always control what the weather and climate does, you can have a better 
balance of humidity inside your home and control the dust mites with a dehumidifier.






2. Improve Your Daily and Nighttime Habits
 
It is also imperative that you improve your sleep hygiene – which includes the daily 
habits you have that improve your sleep. If you don’t have good sleep hygiene, this 
could lead to an increase in snoring, since you aren’t using the right bedding, you have 
a lot of dust mites, and you just aren’t getting adequate sleep. 
 

Clean and Upgrade Your Bedding

This is one of the most overlooked things in the chain of respiratory health. Bedding can 
easily accumulate dust and skin particles that are the primary source of food for tiny 
creatures called dust mites. 

When the skin particles collect over a long period of time, the populations of your little 
roommates can grow to a larger than normal number, which will result in a large amount 
of waste that is produced by their colonies. This waste matter gets into the air around 
your bed, so when you lie down at night, you are breathing enormous amounts of mite 
fecal material. This can cause irritation to your throat and lungs. If you always feel better 
when you leave for work or school, that could be a potential reason. 

For good sleep hygiene, you also want to have quality bedding and a quality mattress. 
This improves your sleep, and can help reduce snoring when you have a pillow that is a 
good thickness and height for your head and neck to have proper support.


Quit Smoking 

There are many bad daily habits that can also negatively affect your sleep, both for 
sleep hygiene purposes, and general health. One of the major ones is smoking 
cigarettes.

If you are a smoker, then there’s a possibility that it could be contributing to your snoring 
massively. When the smoke you inhale hits the sensitive tissues in your respiratory 
system, the irritation can cause all sorts of issues that cause your breathing passages to 
close up. 

While it isn’t easy, you can begin to take steps to cut back on the amount of cigarettes 
that you smoke in a day. There are a number of programs and patches that are 
available to the public to help with the urge to smoke. 
Reduce Or Quit Drinking

How often do you drink? If you’re a person who drinks on a daily basis, your alcohol 
intake can be a contributing factor to your snoring. This happens because alcohol has 
the ability to relax the muscles and other tissues in your throat. When you’re lying down, 
these relaxed tissues can become compressed quite easily and restrict your breathing 
which can aggravate your snoring and cause it to be even more pronounced. Try 
skipping the night cap, and you’ll probably get better rest. 

If you find it difficult to cut back on your drinking, it might be a good time to talk to your 
doctor about it. They can help you on the path to quitting drinking if it is more of a 
problem than just affecting your sleep.


Avoid Sleeping Pills

Sleeping issues are fairly common among adults due to the stresses of life, but if you 
have a habit of taking sleeping pills or sedatives, it could be making your sleep time a 
noisy affair. 

Like alcohol, sedatives can cause your breathing passages to become more relaxed 
than is normally desirable. They can also make it difficult to get out of bed without 
massive doses of caffeine when it’s time to get up in the morning. 

What’s even more of an issue, is that it could prevent your body from being able to 
wake you up. That spells danger if you’re possibly dealing with sleep apnea. Try using 
natural methods like drinking chamomile or valerian root teas. Lemon balm and 
lavender are also great teas for bedtime.












3. Make Your Health Your Top Priority

While you are on the path to improving your sleep and looking for natural remedies to 
cut back on the snoring, you should also consider your overall health and wellness. This 
includes whether or not you are overweight, how much water you drink, and your daily 
exercise.


Are You Overweight?

Unfortunately, people who are overweight are among the most susceptible to snoring 
and sleep disorders. Having excess weight on your body can cause the tissues around 
your respiratory pathways to collapse and restrict airflow. 

If you lose weight and get more exercise, than you can reduce the amount of weight 
around those areas and strengthen your body enough to breath under its own power. If 
you are overweight and you have obstructive sleep apnea, then using a CPAP machine 
can help you get better rest and prevent emergencies while you work towards better 
health goals. 


Drink Plenty of Water

The amount of hydration you have is also an important detail to mind. Your body 
produces secretions that keep things lubricated and protected. When you are 
dehydrated, these secretions can become thicker than normal, and can restrict your 
breathing by acting as a glue between some of the softer tissues. This is another reason 
to avoid drinking alcohol before bed. 

Adults should drink at least 10 cups of water every day to keep their body hydrated. 
Depending on your size, you could need a lot more hydration to keep your body running 
efficiently. 


Get Adequate Exercise

You also want to focus on regular activity throughout the day, which helps to improve 
your quality of sleep, while helping to shed a few pounds if you feel that you have sleep 
apnea related to your weight.

4. Consider Your Sleeping Positions

The way you sleep can also make a big difference in whether or not snoring has 
become a problem for you, as well as getting good, quality sleep. Make sure you take 
into consideration how you are lying in bed each night. 

A lot of times, snoring can be triggered simply by having a routine that doesn’t allow you 
get good rest. If you don’t sleep enough in a night, then you will have a sleep deficit. If 
the poor sleep continues, then your body will eventually push back by forcing you into a 
deeper sleep. 

This extra relaxed state can bring on the loud snoring, and your depth of sleep might 
keep your from waking up even when you are at your loudest, but if you are waking up 
you will continue to lose precious rest time. Sleeping well will make sure that you are 
fully charging your body to get it ready for the coming days. 


Avoid Sleeping on Your Back

Sometimes a simple change of sleeping position can be a huge help to your health. 
People develop habits that stick with them for long periods, even when the habit causes 
inconvenience to the person with the habit. When you sleep on your back, 
circumstances can make it easy for your tissues like the tongue to slide into areas 
where they obstruct breathing. 

This chance is increased when you add things like alcohol or sleeping pills. If you sleep 
on your side, then you are more likely to make it difficult for your tissues to collapse and 
cause snoring. It might be strange at first, but making an effort to correct your sleeping 
position could change your health for the better. 


Elevate Your Head

One really good way to quit snoring is to simply raise your head by a few inches from 
your regular bed level. Keeping you head at that angle should help to keep your 
breathing passages open. All you have to do is simply pick up some extra pillows for 
your favorite big box store. You can also use folded blankets or quilts to craft the exact 
shape that you need. There are also special pillows that can be ordered online to 
accommodate your spine. 

5. Natural Ways to Open Your Airways

For this final section, we are going to go over a few different ways to open your airways. 
This includes clearing your nasal passages to stop snoring, as well as using appliances 
if you have sleep apnea. Remember that if you think you are suffering from a sleep 
disorder that is causing your snoring, you may want to consider speaking to a doctor.


Opening Up Your Nasal Passages

For some people, snoring isn’t always in the throat. A lot of people who snore may have 
nasal blockages that are caused by simple things like allergies and colds. This can be 
particularly difficult for people who have narrow passages due to genetics. 

You can try over the counter solutions to open up passages, and there are also natural 
options that will allow you to reduce inflammation in your nasal cavity. One of the best 
ways would be to take a hot shower before you go to sleep and early in the morning 
before you begin your day. That way, you’ll be more likely to get good rest. 


Try Using Nasal Dilators 

In the early 1990’s, Bruce Johnson was struggling with nasal issues. His frustration led 
him to create the first commercially sold nasal dilators on the market. These strips 
adhere to the top of the nose near the nostrils and aid in keeping the breathing 
passages open. This dilation helps to reduce snoring, and is relatively inexpensive. 


Consider Oral Appliances

While not as invasive as a CPAP machine, these molded plastic pieces tend to display 
a fair amount of effectiveness. The guard goes in your mouth and props your jar slightly 
open. They are made so that air can pass through more easily, and prevents snoring. 

There are a number of variations of this product available for purchase, and many of 
them are quite inexpensive, but there are a range of differences when looking at the 
quality of the production, and it might take a bit of research before you know which will 
work for your needs. More expensive versions will involve a mold of your actual mouth 
being taken so those dimensions can be used for greater accuracy, quality and 
effectiveness. 
Getting Medical Treatment

While not always ideal, there are some situations where you need to see a doctor for 
your snoring. If it is related to sleep apnea or an otherwise sleep disorder, natural home 
remedies might not help you much. 

Here are a couple different options your doctor may recommend to put a stop to the 
snoring.


Try Using A CPAP Machine

If you see a doctor and they tell you that you have obstructive sleep apnea, then you 
should try a CPAP machine. These machines are designed to keep your airways open 
by pushing air into a breathing mask. While not the most aesthetically pleasing, they 
can provide safety for you while you are getting issues with your breathing rectified. 

The primary drawback of CPAP machines is that they can be noisy, and not very fun for 
your partner to live with. Fortunately, new advancements in technology are giving 
people the opportunity to purchase newer, quiet CPAP machines each year.  


Surgery

You’ve probably noticed that the surgical option appears at the bottom of this list. The 
primary reason was simply to show that there is a wide variety of options at your 
disposal, and it’s best to know about all that can be done before you decided to commit 
to an expensive surgery. 

That being said, surgery exists for those who need it due to malformations of the nasal 
cavity and nasal passages. Surgery is a common procedure for people who have a 
deviated septum. 



