There are a range of snoring remedies to help people who snore lightly and on an occasional basis. If your snoring is frequent and/or disruptive to you or your bedmate, consult your physician to rule out any underlying health concerns.
The type of remedy you need to stop or minimize your snoring depends on the underlying condition. The following are common ways to help stop snoring that you can try at home.
If you are overweight, losing weight by exercising and changing your eating habits should be your top priority. Weight loss decreases the severity of snoring.
If you’re a smoker, ditch the habit. Cigarette smoke irritates and inflames the upper airways and overnight nicotine withdrawal leads to sleep instability and a heightened risk of upper airway obstruction.
Alleviate Nasal Congestion
If your snoring is caused by nasal congestion, recommended snoring remedies may include nasal strips, decongestants, or nasal corticosteroid sprays. These remedies open the airways and improve airflow. However, avoid using oral or spray decongestants for an extended period of time because they could end up worsening your congestion.
Change Sleep Habits
To prevent yourself from rolling onto your back during the night, you can sew a pocket into the back of your pajama top and put a tennis ball in it.
Elevate Your Head During Sleep
Raise the head of your bed about four inches by putting bricks or thick books under the legs of the bed. If this isn't possible, try elevating your head by the same four inches by using firm, thick pillows.
Avoid Alcohol and Sedatives before Bedtime
Avoid taking sedatives and drinking alcohol for at least four hours before bedtime because it depresses your nervous system and could cause the tissues in your throat to relax and constrict your breathing.
Use a Humidifier
Use a humidifier in your bedroom to keep the air moist. Dry air irritates the membranes in your nose and throat.
Try an Alternative Therapy
Alternative therapies that may be helpful in treating snoring include singing and playing the didgeridoo, a musical instrument from Australia. Both therapies train muscles in the upper airway.
If none of these home remedies alleviate your snoring, seek medical help. Your doctor may perform tests to determine whether a sleep disorder is the underlying cause of your snoring. Medications, oral breathing devices, or even surgery may be necessary to solve your snoring problem once and for all.