If you want to know how to stop snoring, we’re sharing the most common causes to help you get to the root of the problem, along with natural remedies and store bought products that offer quick relief. Perfect for men, women, and even kids, learn how to prevent snoring before it happens so everyone in your household can benefit from a good night of sleep!
What is Snoring?
Snoring is the loud, harsh sound some people make when they are sleeping, and while all of us snore on occasion, it’s a chronic problem for many. It can lead to a whole host of secondary issues, including:
- Dry mouth and/or sore throat upon waking in the morning
- Morning headaches
- Daytime sleepiness
- Problems with focus and concentration
- Irritability and/or depression
- Gasping, choking, and/or pauses in breathing while sleeping
Chronic snoring can also lead to more serious conditions, including high blood pressure and stroke.
What Causes People to Snore?
If you want to know how to stop snoring, you need to determine what’s causing you to snore in the first place. Common causes of snoring include:
The anatomy of your mouth and/or sinuses (i.e. deviated septum, large tonsils, large adenoids)
- Sicknesses like colds, flus, and sinusitis
- Seasonal allergies
- Alcohol consumption
- Being overweight
- Sleep deprivation
- Sleeping on your back
Men are more likely to snore than women, and research indicates that age can also play a factor. As we get older, it often becomes more difficult to fall asleep, and the quality of our sleep tends to be less restorative, which can lead to snoring.
6 Natural Snoring Remedies
1. LOSE WEIGHT
Being overweight can increase the amount of tissue in the throat that causes snoring. If you are overweight and want to know how to stop snoring, prioritizing weight loss is a great first step. Pay attention to portion sizes, commit to a regular exercise regime, and make sure you’re consuming fewer calories than you’re burning each day. Keeping a food journal can help you get a better handle on your calorie intake, and I also highly recommend investing in a fitness tracker so you can determine if you are, in fact, burning more calories than you are consuming. I have tried several fitness trackers over the years, and the Fitbit Charge 3 is by far my favorite. It also allows you to track the quality of your sleep, which is a bonus if you’re trying to gauge how your snoring impacts the amount of restorative sleep you’re getting each night!
2. CHANGE SLEEP POSITIONS
Another simple solution for those who want to know how to stop snoring is to sleep on your side or belly. I realize this is easier said than done as your body will naturally move into what it feels is most comfortable once sleep takes over, but there are 2 things you can do to train yourself to sleep on your side. First, you can place a body pillow in the middle of your bed, which will prevent you from fully turning onto your back when you change sleep positions throughout the night. If that doesn’t work, Amazon also sells something called a ‘stop snoring t-shirt‘, which is essentially a cotton tee with a tennis ball sewn into the back. Sounds crazy, I know, but many people swear it’s effective, so it’s worth a try!
If you absolutely cannot train yourself to sleep on your side or belly, consider investing in a wedge pillow to keep your upper torso elevated and your airways open while you sleep.
3. TREAT ALLERGIES AND SICKNESSES
If you’re snoring due to sickness or seasonal allergies, talk to your doctor about medications and natural treatment options to help alleviate your symptoms and open your airways.
4. PRACTICE GOOD SLEEP HYGIENE
If you want to know how to stop snoring, consider how many hours of good quality sleep you’re getting each night. The amount and quality of our sleep has a significant impact on our physical and emotional well-being, and since persistent sleep deprivation can decrease our performance and alertness, cause us to gain weight, make us feel depressed, weaken our immune systems, and cause us to snore, it’s imperative that we make it a priority.
Of course, this all sounds great in theory, but busy schedules, sick children, and struggles with insomnia can make it really difficult to get the recommended 7-8 hours of shut eye each night. If this sounds like you, give some of these ideas a try:
- Stick to a strict sleep schedule and establish a predictable bedtime routine
- Get at least 30 minutes of physical activity each day
- Limit caffeine and alcohol
- Unplug from electronics at least an hour before bedtime
- Trade off with your spouse for night wake-ups/weekend sleep-ins if you have children
- Go to sleep and wake up at the same time each day (even on weekends)
- Seek professional help to discuss supplement options, stress management, etc.
5. AVOID ALCOHOL
Many people use alcohol to help them unwind before bed, but it actually interferes with the quality of our sleep, and causes many people to snore, which can perpetuate the problem further. Ideally, you want to avoid alcohol completely, but if you absolutely must indulge, try to enjoy your last alcoholic beverage at least 2 hours before you plan to wind down for the night.
6. CONSIDER SURGERY
My last tip for those who want to know how to store snoring and haven’t had any luck with the tips above is to talk to your doctor. If you are snoring due to a deviated septum, enlarged tonsils or adenoids, or another abnormality with the anatomy of your mouth, throat, or nasal passages, there may be surgical options available to offer you relief.
4 Snoring Products To Try
1. NASAL STRIPS
Of all of the natural snoring products available, Breathe Right Nasal Strips are perhaps the most popular, with many people confirming their effectiveness. This is a drug free snoring aid that is applied over the bridge of your nose to help open your nasal passages and keep them clear. They can also be used for nighttime relief from nasal congestion due to colds and allergies.
2. ANTI-SNORING MOUTHPIECE
There are several over-the-counter mouthpieces you can buy at your local pharmacy to help prevent snoring, which are designed to prevent your tongue and soft tissues from collapsing into your airway. If you want to know how to stop snoring and feel a mouthpiece may be of benefit to you, I suggest skipping the store-bought options and speaking with your dentist first. He or she can evaluate the exact cause of your snoring to determine if this option will work, and can then properly fit you for a mouthpiece for optimal results.
3. ‘STOP SNORING T-SHIRT’
As mentioned earlier, back sleepers tend to be more prone to snoring, but it can be difficult to re-train your body to sleep on your side or stomach. Fortunately, Amazon sells something called a ‘stop snoring t-shirt‘, which is essentially a cotton tee with a tennis ball sewn into the back. The tennis ball is intended to prevent you from rolling onto your back, and while it sounds a bit crazy and uncomfortable, many people swear by it!
4. WEDGE PILLOW
If you know that your snoring stems at least in part from sleeping on your back, but simply do not find it comfortable to sleep on your side or stomach, consider investing in a wedge pillow to keep your upper torso elevated and your airways open.
If you want to know how to stop snoring once and for all, I hope the information in this post helps you get to the root of your issue so you can find a solution that works. Be sure to talk to your doctor to rule out serious underlying challenges, and don’t be afraid to experiment with several different options to see which ones work best for you.