How to Cure Snoring Naturally

The snoring, raspy, unappealing sound that comes out when breathing is obstructed during sleep, understandably terrible! Not only can it disrupt other people’s sleep, snoring also makes you sleepy and tired during the day. You may also experience distraction, increased blood pressure, sore throat, and chest tightness. Snoring can have many causes, including anatomical and structural abnormalities, alcohol consumption, obesity, allergies, upper respiratory tract infections (URIs), and obstructive sleep apnea (OSA). ^{[1] X Trusted Source Mayo Clinic Go to Source} While some serious conditions that cause snoring (such as sleep apnea) may require medical intervention, mild cases can be treated with correction sleep patterns and strategies, and make some lifestyle changes.

Table of Contents

Changing Sleep Habits

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Have a set bedtime. For some people, snoring is caused by irregular or changing sleep patterns. Working long hours before bed, skipping a sleepless night, and not getting enough sleep for long periods of time can make the body extremely tired. When there is a chance to sleep, the body will “collapse”, sleep will be long and tiring. During that stressful sleep, the muscles at the back of the throat relax more than usual, making snoring more likely. ^{[2] X Trusted Source HelpGuide Go to source}

To avoid this, try to get enough sleep, starting at a certain time each night. Although everyone’s sleep needs are different, most adults need 7 to 9 hours of sleep. ^{[3] X Trusted Source Mayo Clinic Go to Source} Children and teens often need more sleep.
Wait until bedtime. A nap is a great way to “recharge” when you have a regular bedtime, but it backfires when you try to change your sleeping habits. Don’t nap during the day if you want to sleep at the right time.

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Avoid stimulation before bed. Only use the bed to sleep and “love”. Don’t watch TV or check your phone. Turn off electronic devices and dim the lights of your phone or computer about an hour before bedtime. Doctors note that our eyes are sensitive to the blue light emitted by electronic screens. ^{[4] X Research Sources}^{[5] X Research Sources}

Avoid stimulants after noon. Depending on your body size, stimulant intake, and general health, the effects of caffeine can persist for up to 5 to 10 hours after drinking. Avoid coffee, caffeinated teas, and soda water.
Avoid eating three hours before bedtime.
Avoid drinking alcohol. Alcohp is an attenuator, which means it reduces the body’s activity. While it can help you fall asleep, alcohp also lowers your metabolism and interferes with your brain during the sleep cycle. You may wake up several times during the night if you drink alcohol before bed. ^{[6] X Trusted Source National Health Service (UK) Go to Source}
Avoid strenuous exercise for one to two hours before bed. Doctors recommend avoiding intense cardio exercise a few hours before bedtime because it can disturb your circadian rhythms and make your sleep less restful. Thus, stretching exercises or gentle movements like going for a walk in the evening will probably help you prepare well for sleep. ^{[7] X Research Sources}

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Practice breathing techniques before sleeping. This can help you relax and kickstart a good and functional sleep even before you go to bed. Here are two exercises you can try: ^{[8] X Research Sources}

Deep Breathing – Place your hands on your stomach, just below your ribs (palms facing down). The fingers of the two hands touch each other. Take a long, slow, deep breath by inflating your belly. This move ensures that you are breathing using your diaphragm, not your ribs. Using the diaphragm can draw more air into the lungs than using the rib cage. When inhaling, the abdomen expands, the fingers placed on the abdomen should separate from each other. Exhale and then repeat. Do this every time you are out of breath or whenever possible. You may feel a little dizzy at first as you take in more oxygen than usual!
Breathe humming – As you exhale, make a humming sound. This helps strengthen the diaphragm. Do this every time you are out of breath or whenever possible.

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Create an environment conducive to sleep. Keep the room dark at night. Sleep experts note that our circadian rhythms are influenced by light and darkness. This means that many people will find it difficult to fall asleep while the lights are still on at night, which is common during the summer due to time adjustments (clocks are adjusted by 1 hour in the summer in some countries). temperate zone). ^{[9] X Research Source} Pull down curtains and window blinds. Turn off the overhead lights. Consider using thick curtains that block light through. If there is still a lot of light entering the room, you might consider wearing a sleep mask.

Regulate room temperature and body temperature. Since your body temperature drops during sleep, you can trick your body into thinking it’s time to sleep by causing your temperature to drop. If it’s cold, you should take a hot shower so that when you’re done, your body will feel the temperature drop. If it’s hot, let the room heat up and then turn on the air conditioner.
If you live in a dry climate, you may need to use a humidifier while you sleep. Sensitive throats sometimes become irritated from breathing dry air throughout the night.
Turn on white sound. You can listen to some soft music or turn on the fan to create background sound.

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Remove irritants from the air in the bedroom. The soft lining of the throat and palate, the tissues behind the roof of the mouth, can become irritated by inhaling dust, pollen, animal dander, and airborne particles – especially if you’re allergic to those. . This irritation can easily lead to swelling of the throat lining, narrowing of the airways, and increased likelihood of snoring. Luckily, getting rid of irritants is usually pretty simple – keep the bedroom and bed as clean as possible. Here are a few things to keep in mind: ^{[10] X Research Sources}

Wash bed sheets and pillowcases every week. If you have a pollen allergy, you should dry your sheets in the dryer, not dry them, or at least dry them indoors, where there is less pollen.
Change pillows every 6 months.
Regularly vacuum the room and clean surfaces (including ceiling-mounted items).
Do not put animals in bed.

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Lie on your side while sleeping. In adults, snoring usually occurs when the soft palate and nasopharynx collapse during sleep, restricting air flow to the lungs and causing the characteristic “wheezing” snoring sounds with each breath. ^{[11] X Trusted Source Mayo Clinic Go to Source} When you lie on your back, the position of the head and neck makes it easier for the soft palate to collapse into the tongue and palate. To start fighting snoring, try sleeping on your side. This simple change is sometimes enough to dramatically improve snoring. ^{[12] X Trusted Source Mayo Clinic Go to Source}

While sleeping on your stomach can also help reduce snoring, this sleeping position is often not recommended because it can lead to neck and lower back pain. ^{[13] X Research Source}

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Head pillow slightly higher. Sometimes stopping snoring is easy by simply buying a larger pillow. A few centimeters higher head pillow during sleep can correct the position of the tongue and jaw, open the airway and reduce the possibility of snoring. Try using more than one pillow, buy a thicker pillow, or simply fold the pillow you are using to raise your head a little to prevent snoring. ^{[14] X Trusted Source Mayo Clinic Go to Source}^{[15] X Research Source}

An elevated head will help open the airways.

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Clear the nasal passages before going to bed. If your sinuses become blocked during sleep, your body may be completely dependent on breathing through your mouth during sleep (which increases the likelihood of snoring). To prevent this, you should try to make it a habit to clear your sinuses before going to bed. The easiest way is to take a hot shower a few minutes before going to bed. Hot water and warm, humid air will stimulate the sinuses to open. Other items that may be needed are a nasal wash and other decongestants, nasal strips, and decongestants. ^{[16] X Trusted Source Mayo Clinic Go to Source}

Buy a sterile saline solution from the pharmacy or make a saline solution. Add ½ teaspoon of salt to a cup of warm water. Do not mix too much salt because that can burn the nasal mucosa. Before going to bed, tilt your head to the left and then to the right as you pump the saline solution into all your sinuses through your nose. If you’re using a homemade solution, you can plug one side of your nose, inhale the solution with a teaspoon, and then do it on the other side. Or you can use a nasal wash bottle, pour the solution into one nostril and let it flow out the other. You should pay attention so that the sinuses should be open and easier to breathe. The excess solution will drain down the throat and also help clear the sinuses.

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Prevention of sleep apnea. Usually, snoring is annoying but not dangerous. However, in some cases, snoring can be a sign of an underlying life-threatening condition called sleep apnea. Obese people are at a higher risk of developing sleep apnea. This is a condition in which the airways become blocked during sleep, preventing the body from getting enough air. When this happens, sleep is often disrupted, extreme fatigue occurs, and loud snoring occurs. Sleep apnea can significantly increase your risk of stroke, heart attack and other serious conditions, so it’s very important to see your doctor if you have symptoms of sleep apnea. are listed as follows: ^{[17] X Trusted Source National Heart, Lung, and Blood Institute Go to source}

Snoring loudly while sleeping
Waking up feeling choked
Extremely tired after a night of sleep
Sleep is not quiet
Headache in the morning
Narcolepsy (falling asleep at irregular hours)
Decreased vitality, decreased desire, changes in mood

Lifestyle Change

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Losing weight. As with all health problems, being overweight can make sleep worse. Snoring is linked to obesity. People who are overweight or obese (especially men) often have larger throat and neck tissues and poor muscle tone, leading to narrower airways (and increased snoring) during sleep. Worse yet, obesity is a contributing factor to serious sleep disorders like sleep apnea. ^{[18] X Sources of Research} To eliminate these harmful effects, you should make an effort to lose weight with a balance of diet and exercise. Usually a general practitioner can recommend a diet and exercise routine to help you lose weight or can even refer a specialist for more help. Here are a few helpful tips you can follow:

Increase the amount of fiber in your diet. Fiber helps regulate bowel movements and makes you feel “full” for longer. In other words, fiber can help reduce food intake because you don’t feel hungry all the time. Rich sources of fiber are brown rice, barley, corn, rye, bulgur wheat, kasha (buckwheat) and oats.
Eat more vegetables and fruits. Add more leafy greens like spinach, collard greens, spinach, lettuce, and beets to your menu. These vegetables are rich in fiber, vitamins, minerals and low in calories. Fruit is also a great source of vitamins, minerals, antioxidants, and other nutrients and makes a great snack.
Limit the amount of fat or red meat in your diet. Increase the amount of fish and poultry without the skin.
Avoid “white” foods like white bread and white rice. These foods have been processed and their nutritional value has been significantly lost. In general, you should try to avoid processed or packaged foods, as well as most “fast foods.” Such foods are often high in sugar, salt and fat – added to enhance flavor. ^{[19] X Research Source}

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Exercise more. There is evidence that daily exercise can make snoring easier to control. It’s clear that physical exercise can help you lose weight and become slimmer, make your throat tissue less bulky, and reduce the likelihood of snoring and the risk of sleep apnea. What’s more, by improving overall muscle tone, exercise can also help your throat stay in its proper shape while you sleep. When the palate is soft and the palate does not collapse into the tongue, the likelihood of snoring is also greatly reduced. ^{[20] X Trusted Source HelpGuide Go to Source}

Everyone’s exercise needs are different. However, the Centers for Disease Control (CDC) recommends that adults spend at least two and a half hours a week doing moderate-intensity exercise (such as brisk walking), plus two days of moderate-intensity exercise. stretching exercises. ^{[21] X Trusted Source Centers for Disease Contrp and Prevention Go to the source} If you exercise with more intensity, the time can be shortened.

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Keep your body hydrated. When the body is dehydrated, the secretions in the nose and throat will naturally become thicker and sticky. In some cases, it can turn into airway obstructions and increase snoring. Drink plenty of water (8 to 10 cups of 240ml water per day). Staying hydrated can help keep the tissues in your mouth and nose hydrated and help manage shortness of breath. ^{[22] X Trusted Source Mayo Clinic Go to Source}

Each person’s water needs can vary widely, depending on gender, size, and activity level. In general, you can tell you’re drinking enough if you’re rarely thirsty, and your urine is colorless or pale yellow.
If adding water to your diet is difficult, try drinking a glass of water with each meal and between meals. Also if you exercise, you need to make sure to drink water before, during, and after your workout.

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Avoid dependence on sleeping pills. Any drug or chemical that helps you sleep can be addictive when taken regularly. Even short-term use can cause more snoring. Chemicals that promote sleep also relax muscles, including the throat muscles. This causes the soft palate to collapse behind the tongue during sleep, leading to snoring.

Note that alcohol, like sleeping pills, has a calming effect on the nervous system, causing the airways to collapse during sleep.

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Treat a stuffy or blocked nose. Make sure your nasal passages are clear so you can breathe through your nose instead of your mouth when you sleep. Allergies or a deviated septum can restrict airflow through the nose, so it’s important to manage these conditions. If you have allergies, you can try an antihistamine or nasal spray as advised by your doctor. In cases where there is a structural defect such as a deviated septum, you may need surgery to correct the problem. ^{[23] X Trusted Source National Health Service (UK) Go to Source}

Do not use oral decongestants or nasal sprays for more than 3 days at a time. Using decongestants can be counterproductive and actually make your stuffy nose worse, thus making you dependent on them. Ask your doctor about prescription steroid sprays if nasal congestion doesn’t improve.

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Avoid smoking. In addition to many other well-documented health problems, smoking also increases the likelihood of snoring. Although the cause-and-effect relationship hasn’t been fully elucidated, it is believed that the irritation caused by smoking can lead to inflammation, which narrows the airways during sleep. In addition, if a person is experiencing rapid nicotine withdrawal, their sleep may be disrupted, increasing the risk of airway obstruction. ^{[24] X Trusted Source National Health Service (UK) Go to Source}

Note that exposure to secondhand smoke has the same snoring effect as smoking.

Do Anti-Snoring Exercises

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Stick your tongue out. It may sound unbelievable, but there is evidence that practicing exercises to strengthen the mouth and throat can reduce the likelihood of snoring. When these muscles are stronger, they are less likely to collapse during sleep and obstruct the airway. ^{[25] X Research Source} Here are two tongue exercises you can try: ^{[26] X Research Source}

Stick your tongue out as far as you can. Slowly bring to the sides, touching the corners of the mouth. Bring your tongue above the roof of your mouth but do not bend your tongue. Do this for about 15 seconds. Repeat for several minutes and several times a day.
Place the tip of the tongue behind the upper front teeth. Slide the tongue backwards. Do this for 3 minutes every day.

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Try the “chewing” exercise for the jaw. Another exercise you can practice to combat snoring is to strengthen your jaw muscles. There are many methods, but the basic is the same – simulate chewing without food. Please follow these steps: ^{[27] X Research Sources}

Open your mouth as wide as possible (like biting a big apple) and hold it for about 10 seconds.
Close your mouth and rest for a few seconds before repeating the movement.
Repeat for at least a few minutes and several times per day.

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Try throat exercises. Strengthening the pharyngeal muscles can help prevent the soft palate from collapsing behind the tongue. An easy throat exercise is to read each vowel aloud and clearly, repeating it about 30 times before bed, with short breaks between vowels. ^{[28] X Trusted Source HelpGuide Go to source}

If this exercise is done correctly, you will hear something like “A, a, a… e, e, e… o, o, o…” If you feel embarrassed doing this in front of others, you can done on the drive to work.

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Sing. One of the best exercises can be just singing! It has been proven that regular singing can not only reduce the frequency of snoring but also improve the quality of sleep. Singing increases control over the muscles of the throat and soft palate, thereby strengthening the muscles and preventing them from collapsing during sleep. ^{[29] X Research Sources}^{[30] X Trusted Source HelpGuide Go to Source}

If you’ve never sung before, try enrolling in singing classes, joining a community choir, or even just singing in the bathroom.

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Try playing the didgeridoo. It has been found that learning to play this instrument by Aboriginal Australians can reduce or eliminate snoring in adults. That’s because playing this instrument strengthens the throat and soft palate. ^{[31] X Trusted Source HelpGuide Go to source}

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Know when to see a doctor. It makes sense to treat snoring with gentle methods. But not all snoring can be cured naturally. Your doctor may have you use an oral appliance or other methods. You should make sure to visit your doctor if:

Those methods don’t have a visible effect for two to four weeks.
If sleep apnea is suspected, you may need devices like a CPAP machine, or even surgery.
You are extremely tired during the day. This can be a dangerous situation that needs to be checked before it can lead to an accident, job loss, or school failure.
Snoring can contribute to a vicious cycle in which weight gain aggravates snoring and so on. Many “natural” methods can work, but they take a long time, while specialist treatments can be quicker.

Steps

Changing Sleep Habits

Lifestyle Change

Do Anti-Snoring Exercises

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