Snoring is usually an annoying problem, and it might be a very unhygienic issue in some cases. In fact, it might even be dangerous for a person who suffers from it. When you are looking for a way to get rid of snoring, you will have a lot of options. I have been suffering from this unpleasant issue for a long time and continuously wanted to stop snoring. While researching more about snoring, I found some of these options. I want to share what I found.
This blog post is not meant to provide any certain solution for snoring. These are just listed things that some people found helpful for getting rid of their the snoring problem. “In order to get proper advice on how to deal with your snoring problem, you should talk to a doctor that specialises in this field.”
Here are 103 tips that may help you stop snoring:
1. Stop Sleeping on Your Back
The most common reason for snoring is the wrong kind of sleeping position.
The reason why sleeping on your back might cause snoring is related to the positions of your tongue and throat. When you lie on your back, your throat and tongue muscles become relaxed and more sensitive to the passing of air through the breathing “way.” This can cause a vibration, which makes the snoring sound.
To assist you to stop sleeping on your back, you may want to try this kind of anti-snoring backpack you can find on Amazon.
2. Raise the Head of the Bed
If you feel that you can’t stop sleeping on your back, then you can raise the head of the bed a bit, for about four inches. You can set some blocks or wedges under the mattress. Or you may use more special pillows to raise your upper body above the mattress level.
3. Try to Lose Some Pounds and Reduce Your Weight
Being considerably overweight may cause snoring, especially if there is some extra weight around your neck. When lying down, the neck’s anterior muscles can pull down on your throat and force the pharynx to get narrower. Avoid unhealthy foods and start exercising to get your weight down.
4. Don’t Overeat Before Bedtime
If you eat too much in the evening and your stomach is full, it may cause some pressure on your midriff, making breathing very hard. Therefore, this may cause snoring, too.
5. Try a Steam Bowl and Keep Nostrils Clear
Using a steam bowl before you sleep can block nasal mucosa’s swelling and stop snoring. Put your head over a steam bowl for a few minutes before bedtime and take deep breaths through your nose.
6. Try to Use Nasal Strips
If your nasal passageways are blocked, they may cause snoring. Therefore, get some nasal strips, which will help free the airflow in your nose.
7. Stop Drinking Alcohol at Night
When you drink alcohol, it relaxes your tongue and throat muscles, which can cause snoring.
8. Stop Drinking Milk at Night
If you drink milk just before bedtime, it may make your snoring worse. That is because milk affects the throat and mouth’s mucus layer.
9. Avoid All Other Dairies
Remember, milk is not the only dairy product. For example, if you like to eat some pizza late at night, remember that it contains cheese.
10. Switch to Soy Milk
Switching to soy milk can have a tremendous effect on your snoring, and removing the lactose of your eating regimen by making this one straightforward switch is an awesome start.
11. Get a New Pillow
Your current pillow may cause your head position to be incorrect for your body position or, more specifically, your neck, head, and shoulders, and that may cause snoring. Get a new one soon if you feel that your pillow is contributing to your snoring problem.
12. Get an Air Humidifier
If nasal congestion or allergies contribute to your snoring, sleeping with a humidifier might help you. The main reason behind this is that your nasal congestion or allergies often get worse in dry air.
13. Keep Your Mouth Closed
Try to sleep with your mouth closed so that you will keep breathing through your nose instead of your mouth.
How can you keep your mouth closed? You can do so by using:
14. Anti-Snoring Chin Strap
A chin strap helps you keep your airways open and stops the snoring sound.
It is said that a snoring chin strap is made to keep your mouth closed throughout your sleep.
15. Keep Your Jaw in a Forward Position
If your lower jaw is positioned too far backward, then your tongue may block your airway more easily. Therefore, it would be good to find a proper solution to this problem. A Mandibular Advancement Device (MAD) may help you keep your jaw in a more forward position. Talk to your doctor about this.
You can also practice your jaw muscles, which may help you keep your jaw forward.
• Open your mouth and try to keep your molars together.
• Close your mouth and keep molars gently together.
• Repeat 10-20 times.
16. Try an Anti-Snore Motion Pillow
How does the anti-snore motion pillow work?
“This product takes the form of a soft and comfortable memory foam pillow that is completely electricity and radiation-free. Inflatable airbags within the pillow will silently inflate and turn the user’s head when snoring is detected.”
17. Don’t Smoke
Smoking is one of the biggest causes of snoring. Do everything you can to stop smoking.
18. Treat Your Allergies
Some allergies, especially seasonal allergies, may cause snoring. Try to keep your bedroom free of mold, dust mites, and animal dander by dusting and vacuuming often.
19. Do Some tongue Exercises
When your tongue muscles are strong enough, it can become a bit stiffer and will not be so sensitive to airflow toward the pharynx. It will help you snore less or not at all. You may exercise your tongue by following these steps:
1. Place the tip of your tongue against the palate of your mouth and slide the tongue back and forward. Repeat this about 20–30 times.
2. Lift your tongue up so that it lies against the palate of your mouth and return it back down. Repeat this 20–30 times.
3. Try to keep your tongue down with the tip of the tongue resting right behind your lower front teeth.
20. Eat a Pineapple
Eating pineapple may help enhance the metabolic rate, and it is well known for its healthy properties. The calming properties of pineapple will diminish any swelling in your nasal sections.
21. Do Some Throat Exercises
Practicing some throat exercises can help you stop snoring. Here are two examples:
• Close your mouth and press your lips together. Hold for 30 seconds. Repeat a few times per day.
• Practice each of the different vowels (a, e, i, o, u) out loud, moving your lips and tongue accordingly. Continue for 3-5 minutes, repeating this exercise a few times per day.
22. Start Singing!
Singing is surprisingly helpful when trying to get rid of snoring. If possible, try to sing every day for at least half an hour, and your snoring might be gone soon!
23. Drink a Lot of Water
If you don’t regularly drink enough water, you will get dehydrated. Also, your throat and mouth will get dry during the night. This might leave your tongue space without a natural environment, since moisturizing mucus is too sticky and causes snoring. Make sure to drink a lot of water during the day, and if needed, keep a glass of water on your nightstand, too.
24. Ask Your Spouse for Help
Your spouse or other family members are most likely aware of your snoring problem. Don’t hesitate to ask for their help. Together, you might find a solution to this problem if you do some research.
25. See a Doctor
If you haven’t found a solution that would help with your snoring, it is time to see your doctor. That is true especially if your snoring causes problems for you or your family members.
26. Prepare for Your Appointment with Your Doctor
Before you see your doctor, you can prepare for your appointment to get the best possible treatment.
So, you could:
• “Write down any symptoms you’re experiencing.”
• “Make a list of all medications you’re taking.”
• “Write down questions to ask.”
27. Use an Oral Appliance Designed for Snoring
The oral appliance can keep your airways open. Talk to your doctor for additional information.
28. CPAP Machine
See your doctor and find out if you have sleep apnea. Ask your doctor if your sleep apnea is the type that needs to be treated with a CPAP machine.
29. Palatal Implants
Airways may get blocked if muscles in your mouth have loosened. Palatal implants keep the airway open and make the airflow better.
30. Consider the UPPP
UPPP is a surgical procedure which helps soft palates elevate and stiffen. Ask your doctor for further information.
31. Radiofrequency Tissue Ablation
Radiofrequency tissue ablation is a snoring surgery that helps some sufferers. Chat with your doctor about this kind of surgery.
32. Laser Surgery
Another kind of snoring surgery that might help is laser surgery. You should talk to your doctor about the options available for you.
33. Try the Tennis Ball Trick
You can try to put a tennis ball under your back to stop snoring. If you wear pajamas, place the tennis ball in the pajamas so that it will stay in place.
34. Sleep More
If you work a lot and don’t get enough sleep, that may contribute to your problem. Try to arrange and become more tuned to a regular sleeping schedule.
35. Drink this Anti-Snore Juice
Try this special juice! The recipe for this anti-snoring juice is as follows:
• 2 Carrots
• 2 Apples
• 1/4 Lemon
• 1″ Stick of Ginger
Juice all the ingredients and drink this concoction before going to sleep. You will notice the difference and sleep well.
36. Try an Anti-Snoring Ring
There is a claim that “the ring helped 85 percent of snorers who probed it.” If you are interested, do more research related to such rings.
37. Essential Oils
This is the explanation after the review of one illustrious research related to essential oils:
“A variety of essential oils were used to make the spray and the gargle mixture (for irrigation purposes) including thyme, lavender, lemon, and peppermint.
The gargle was a mixture of 6 drops of essential oil in a glass of water which was gargled for a full 3 minutes before bedtime.
After 14 days, both the snorer and their partners were required to complete a questionnaire, and the results were very positive.
The partners of 82% of the patients who used the ‘help stop snoring’ spray reported that their partners’ snoring had reduced, while 71% using the gargle reported a reduction.”
38. Snoring Tracking App
Use a snoring app to track your snoring. For instance, SnoreLab monitors your snoring during the night.
These apps can record your snoring sound and tell you how much you snore. Therefore, you have not only crucial but essential information about what kind of steps you should take next.
39. Try Smart Nora
Order and try the Smart Nora anti-snoring device. You get a 100% money-back guarantee. So, it’s a risk-free trial!
40. Try Snorek App
If you want to get a warning whenever you start to snore, you could try the Snorek app.
Chamomile tea is helpful, especially to individuals suffering from multiple sclerosis, as a solution for restlessness during the night. Chamomile reduces congestion and is also noted for its calming properties. The medical importance of this daisy-like plant of the family Asteraceae is visible, according to “Chamomile: A Herbal Medicine of the Past with Bright Future” (Researchers from the Case Western Reserve University, Cleveland, Ohio).
Geraniums are blooming plants in which the buds have five petals of white, pink, blue, or purple hues. Certain types of these blossoms, found in South Africa, might be beneficial for acute bronchitis. Additionally, the oil may help with a sore throat, which might also aggravate snoring.
43. Get an Adjustable Bed
An adjustable bed can help you stop snoring. Take a look to learn more here.
44. Try SleepPro Contour Adjustable Mouthpiece
This adjustable mouthpiece is a bit different than other kinds of mouthpieces. Take a look if you feel it could be good for you.
45. Try Magniflex MagniSmartech Anti-snoring Bed
Magniflex MagniSmartech bed may be a good choice. The only thing is that it costs $20,000. So, get one only if you can afford it.
46. Get the Nectar Memory Foam Mattress
If you want to try a cheaper solution, you could try to change your mattress to a new one. For instance, The Nectar memory foam mattress can help you stop snoring.
47. Olive Oil
Individuals experiencing sleep apnea are encouraged to use olive oil instead of butter or other saturated fats since it is a decent source of MUFAs (monounsaturated fatty acids).
48. Keep Pets Out of Your Bedroom
If you have allergies, sleeping with your pets may worsen your snoring. Keep your bedroom as clean as possible, and, if possible, don’t let your pets sleep in the same room.
49. Avoid Taking Sleeping Pills
Many sleeping pills relax your throat muscles, which causes snoring. Ask your doctor for advice before taking any sleeping pills.
50. Remove Allergens from Your Bedroom
If you have any allergy, you should make sure that your bedroom is free from any allergens. Vacuum your bedroom carefully, and change the bed linen regularly.
51. Try Over-the-Counter Nasal Strips
Nasal strips help keep your nasal passages open, making it easier to breathe through your nose.
52. Fight Nasal Congestion
Always remember that such natural, chronic, and bothersome symptoms will be better to treat by traditional medicine.
There are many remedies, such as pumpkin seed, which can help by decreasing sinus swelling.
53. If You Are an EMT or EMR, Consider Using an ADC Guedel Airway Kit
You could use the ADC Guedel Airway kit only if you know you are allowed to use it. When you properly use this kind of appliance, you may get rid of snoring.
54. Try Throat Spray
Throat spray constricts the mucus layer of the throat’s back wall and causes a decrease in mucous secretion, compresses the mucous membrane, and increases the lumen of the pharynx. This may help with your snoring if the cause is related to your throat.
55. Try Chewable Tablets
Chewable tablets relieve the symptoms which are commonly associated with non-apneic snoring.
56. Try Nasal Spray
Nasal spray targets snoring caused by a blocked nose, a cold, or allergies. It helps by keeping your nasal passages open, often for at least eight hours. However, you have to take into account that many nasal sprays are not meant for continuous use, so you should follow the instructions.
57. Eat More Fish
For example, eating more salmon might help in reducing your snoring. Switching a couple of your dinner options every week from red meat to salmon gives you the possibility to increase the body-level proteins required while decreasing your snoring.
Goldenseal is a plant with medicinal properties that can help you with nasal and airway problems. Goldenseal is used as a powder, a fluid, or in other forms. There are also various teas containing goldenseal.
Stomach-related issues are one reason for snoring. There are various herbs and supplements to help with these problems, too. Spearmint is one of the herbs used to help with snoring caused by stomach related problems.
Fenugreek can help in lessening snoring issues that are caused or intensified by sinus and respiratory problems. Fenugreek can be utilized to treat a wide assortment of conditions, and it may also reduce your snoring.
61. Vitamin C
A lack of vitamin C might cause you problems, such as susceptibility to getting a cold and sinus issues. Getting more vitamin C might help with these problems and alleviate your snoring.
Honey has great properties. For example, it can help with throat irritation. Honey can be dissolved in hot water and taken before bedtime, which may help with snoring.
63. Peppermint Tea
Peppermint is used for many things, such as alleviating swelling. Mixing peppermint with tea is a triumphant equation for treating wheezing and nasal blockage.
64. Stop Sleeping on the Couch
Sleeping on the couch may worsen snoring and interrupt your sleep, so get off the sofa and go sleep in your bed!
65. Try to Sleep on the Floor
The solution to stop snoring might be as simple as sleeping on the floor. It may sound impossible, but you can find tips about sleeping on the floor successfully. It’s worth a try.
66. Record Your Snoring to Get Motivation
If you make a nighttime recording, you may notice that you are really snoring, and this information may motivate you to find a solution to this problem. Also, you can probably find out what type of snoring it is.
67. Get an Anti-Snoring Pillow
There are some different kinds of anti-snoring pillows that may help you stop snoring. If you feel that this could help you, you could try this one and see if it works for you. Plus, this comes with a 60-day return guarantee if you are not satisfied!
68. Try an Anti-Snoring Tongue Sleeve
There are plenty of different kinds of mouthpieces for snoring. There is also an anti-snoring tongue sleeve that may help you stop snoring.
Take a look at product reviews first so you can get an idea about how well they work.
69. Try Other Anti-Snoring Devices
Many anti-snoring devices work well for different people. To find the right one for you, check out these devices.
70. Regular Bedtime
Go to sleep at the same time every night to make your sleep schedule better. It will help you prevent snoring.
71. Avoid Blue Light
To accomplish the previous tip, avoid blue light at least an hour before bed.
72. See Your Doctor If You Are Pregnant and Snoring
If you are pregnant and have a snoring problem, that is a good reason to see your doctor right away.
73. Comfortable Sleeping Position
Make sure you have a comfortable sleeping position during the night, which may help you stop snoring.
74. Reduce Stress – Calm Down Before Bed
Try to reduce stress and calm down before bed.
75. Take a Shower
If your snoring issues are caused by blocked or constricted nasal passages, you should clean them before sleep. The simplest tip is to take a warm shower before going to sleep. The warm water and steam may help you alleviate such a problem.
76. Blow Your Nose Before You Go to Bed
Breathing through your mouth because of a blocked nose often causes snoring, so breathing through your nose is the perfect solution when dozing. Clean out your nose before bed to clear the nasal passages and help your breathing. You will greatly improve your night’s rest!
77. Maintain a Sleeping Routine
It may make snoring worse if you don’t have a regular sleeping schedule and the amount of sleep you get each night varies a lot.
Therefore, take a look at some tips that may help you fix your sleeping schedule.
Onions contain antioxidants. They also have decongestant properties. Adding onions to your eating routine is an easy change. They can be utilized as a part of almost any dish, and in addition to their health properties, they make most dishes taste extraordinary as well!
79. Avoid Foods That Are High in Carbs
Unlike proteins and fats, carbs are straightforwardly broken into sugars in the stomach. Eating too much carb-rich foods in the evening might aggravate your snoring. Avoid two culprits in particular: sugar and refined starches.
80. Mouth Strips
Mouth strips are one option to try to stop snoring. One of the best-known mouth strip brands is SomniFix. When looking at reviews on Amazon, it seems that many people have found it very helpful! You can try it out to see if it would help you!
Ghee, or illuminated spread, has various good properties. While many people might not want to use it since it contains fat, it’s worth a try. Warming up ghee and putting it in the nostrils two times a day should have a good effect on your snoring.
82. Don’t Eat Too Many Sweet Desserts
Avoid too much processed sugar, as it can aggravate heartburn and worsen snoring.
83. Eat a Large Breakfast and Lunch (But Not So Much at Night)
Because eating just before going to sleep may cause snoring, you should time most of your eating to morning and daytime. Then you won’t be so hungry in the evening.
84. Find Out Tips from Others Who Suffer from Snoring
There are so many different forums where people share their experiences related to snoring. For instance, on Reddit, you can find tips that helped other people, and you can send questions related to your specific situation.
Meat (especially pork), fish, poultry, and eggs are high in protein and can trigger more mucus generation. If you like meat, consume the more natural options that are not as processed if possible.
“Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think”. 1
“The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight”. 1
86. Get an Allergy Test
Nose, sinus, and throat problems are often caused by allergies. These problems, in turn, might cause snoring. Therefore, treating allergies should help with your snoring, too.
87. Ask Your Doctor If You Should Use a Tranquilizing Medication
Tranquilizers are intended to enable you to relax, but they can cause your throat muscles to relax too much. If your doctor suggests using narcotics or sedatives for certain health problems, make sure to let them know that you are a snorer.
88. Avoid Antihistamines
Ask your doctor for alternatives to antihistamines. For instance, inhaling hot steam with eucalyptus may have similar benefits as antihistamines.
Turmeric is really a super substance! It can be added to many dishes to make the taste better, and as a bonus, it may also alleviate your snoring.
90. Book an Appointment for a Sleep Study
If you feel that you can’t find any solution to your snoring problem, it may be good to book an appointment for a proper sleep study. Then you can find the reason for your snoring problem, and the solution too, of course!
91. Schedule a Dentist Appointment
Your dentist may recommend some strategies to reduce your snoring at night, such as losing weight, consuming little or no alcohol at night, or maybe eliminating or reducing the use of sedatives.
92. Try SleepRite Micro Anti-Snore Device
Here’s why the SleepRite Micro Anti-Snore Device can help you alleviate your snoring:
The manufacturer explains:
“The original SleepRite Micro Device will help you with snoring by gently opening your airways. Made from soft silicone nose buds to provide maximum conform while sleeping.”
93. Try a Different Kind of Blanket
For instance, a weighted blanket can help you stop snoring.
The extra pounds surrounding your body seem to relax your respiratory system and even out your breathing so you can sleep better. As a result of easier breathing, many mild snorers without obstructive sleep apnea find relief.
Try it out!
94. Learn to Play a Mouth Harp
This instrument has many names, such as jaw harp, mouth harp, or juice harp. It is set inside your mouth and, as you produce different tones, you tense and relax your mouth muscles in different ways. This is a very good exercise for keeping the snoring at bay!
Cardamom is awesome against snoring. Try mixing half of a teaspoon of cardamom powder into a glass of warm water and drinking it before bed every night. Cardamom is an expectorant, and it is known to help decrease snoring.
96. Make a “Fish Face”
“Fish face” may sound strange, but it is something that could assist you with eliminating snoring! To make a fish face, press your lips together and suck your cheeks in. With your face in this position, practice moving your lips like a fish. For the best outcomes, do this a couple of times every day. It may look funny, but it is helpful, too!
Nettle is another plant which can be used to treat snoring issues. Drinking nettle tea is a good option.
98. Don’t Eat Ice Cream Before Bed
Ice cream, like other dairy products, aggravates mucus production. So no matter how much you like ice cream, it is not the best option for a late-night snack.
99. Don’t Eat Yogurt Before Bed
This is the same problem as with ice cream. Instead, save your yogurt treat for the morning.
100. Try MedCline Therapeutic Body Pillow
The MedCline Body Pillow can help stop snoring since it can keep you on your side the whole night.
“The MedCline Body Pillow is not only the most comfortable body pillow available on the market today but may also be useful for medical conditions that benefit from side sleeping, such as snoring.”
101. Don’t Use Any Illegal Drugs
It is very clear and simple; drugs may cause difficult sleeping problems as well as snoring. So, stop using them!
102. Learn to Play the Didgeridoo
The didgeridoo is a big Australian wind instrument. As strange as this may sound, studies have actually demonstrated that playing the didgeridoo decreases snoring! It reinforces the muscles in the upper throat, which actually helps with sleep apnea, too. This method of exercising the throat muscles is called Myofunctional Therapy. You can find many useful tips on the Breath Institute, LA page.2
The most well-known cause of snoring in kids is enlarged tonsils and adenoids. If your kid has a snoring problem, a visit to the pediatrician will be helpful, as you might find out whether their tonsils are to blame. Since snoring can cause medical problems for youngsters, some specialists may recommend the extraction of the tonsils and adenoids to get rid of the snoring problem.
Accessed October 21, 2020.