How to Stop Snoring Naturally – 7 Simple Ways to Reduce Snoring

Published by Stephen Steighner on

So you or your partner have a chronic snoring problem and it is starting to cause a serious strain on your relationship.  Action needs to be taken! Well, there are several different ways to help stop snoring and we are going to go over a few of them.

Almost half of all adults snore occasionally so if you have a snoring problem this is nothing to be ashamed of.  Believe it or not, snoring can cause real problems in a relationship because your partner is unable to get a good night’s rest. While there are many over-the-counter snoring aids like nasal sprays, chin straps and anti-snoring mouthpieces they are often expensive and not always effective.

So if you can solve you or your partners snoring problem without spending any money the natural way what would you say to that? Well, let’s get into some of the natural remedies that have been helped some people to reduce their snoring.

Change your sleeping position1. Change your sleeping position

As simple as this first solution is to try changing your sleep position if you are someone who sleeps on their back and also has a chronic snoring problem you might want to try sleeping on your side.

The reason this works so well for some people is that when sleeping on your back gravity causes the base of your tongue to actually fall back into your throat. This can then create a vibrating sound while you sleep.

When you turn over to your side and sleep your tongue may no longer obstruct the back wall of your throat and then the snoring ceases to happen.

2. Lose some weight

Lose some weightAnother very effective way to naturally stop snoring although not an immediate overnight solution is to lose weight. For some people, once they have dropped the extra pounds this helps to open up the passageways of the throat.

When you have extra weight this can actually put pressure on your throat making it more likely to collapse during sleep and then cause snoring.

3. Drink Less alcohol before bedtime

Drink Less alcohol before bedtimeThe next natural way to stop snoring is to cut back on the alcohol if you are a drinker and it’s always best to stop drinking alcohol for 4-5 hours before going to sleep. Otherwise more often than not the alcohol has a tendency to make people snore even for those who do not normally snore when they are sober.

So The Simple Solution here is to not drink alcohol if possible in the hours leading up to bedtime.

4. Schedule Your Sleep

Schedule Your SleepThe next natural remedy to help stop snoring is to practice having a steady sleep schedule. The reason this works is if your body is conditioned to go to bed and wake up at the same time you will be less likely to be fatigued.

This will also allow you to not sleep as deep and hard. For some reason the more tired you are when you fall asleep the more dramatic the impact has been shown to increase the level of your snoring.

So try to add an extra hour or two of shut-eye if you are a chronic snorer versus staying up until you pass out. A simple change like this can actually have a dramatic impact on the amount of snoring for you or your partner.

5. Open up your nasal passages

Open up your nasal passagesAnother effective way to naturally stop snoring is to try and open up your nasal passages before you go to sleep.

When your nasal passages are constricted this makes it harder for air to move through and will likely cause snoring.

There are a few different ways to open your nasal passages before going to sleep. One way is to use nasal strips and another way to take a hot shower before going to bed. 


6. Change your pillowsChange your pillows

Another remedy to stop snoring might sound so simple it’s stupid but it actually does help some people and that is to change your pillows. A lot of people have an ungodly amount of dust mites living in their pillows and why you can’t see these little critters they have a tendency to cause allergic reactions that can cause snoring.

7. Drink plenty of water

Drink plenty of waterAnother great way has been shown to reduce or eliminate snoring is to drink plenty of water during the day and a little before going to sleep when your body is properly hydrated your nose and throat have a tendency to become less sticky it’s the stickiness when you’re dehydrated that can cause snoring.

I hope some of these natural ways help you or your partner to stop snoring. You may want to try 2 or 3 of these simultaneously to have the best chances of success. Good luck and sweet dreams!

Stephen Steighner

Emerging Blogger, Writer, Musician, and Cyclist.