9 Natural Remedies for Snoring


Snoring is a common health problem that affects millions of people around the world. Snoring happens because of vibrations of the mouth and throat’s tissues against the tonsils and adenoids. The following are 7 natural remedies that can help you to your snore problems.

1. Sleep on Your Side

Lying flat on the bed can increase your tendency to snore because your tongue and palate will relapse into the back of your throat. This can obstruct the airway and cause you to snore. The best sleeping position for people who snore is to sleep on your side. If you find yourself keep wanting to sleep on your back, you can sew a pocket to the top of your pajama and put a tennis ball in it. It will prompt you to sleep on your side when you roll on your back.

2. Raising Your Head

Raising your head can remove the pressure in the airway and make it easier for you to breathe. You can stack a few pillows under your back to raise your head.

3. Lose Weight

People who are overweight have higher risks of developing snoring problems. Obese people have fat neck tissues that cause their airways to become narrowed. You should start losing weight if obesity is the cause of your snoring problem. To lose weight, you must stop eating food high in calories and exercise every day.

4. Neck and Throat Exercises

One of the best natural remedies for snoring is to do neck and throat exercises. These exercises can strengthen your neck and throat muscles and prevent them from slipping into the back of the airway.

5. Avoid Drinking Alcohol Before Bedtime

To avoid snoring in your sleep, you must not drink alcohol for at least 3 – 4 hours before bedtime. Alcohol can cause the muscles of your tongue and throat to become relaxed. You should also avoid using tranquilizers as they can soften the muscles of your tongue and throat.

6. Quit Smotking

If you are a smoker, you should quit smoking as it can worsen your snoring problem. Smoking can cause the airway to become swollen and narrow so that there is not enough air entering your lung.

7. Remove the Allergens

People who suffer from allergies are likely to snore when the air in their room is contaminated with allergens. You can remove allergens by vacuuming the floor, curtain, changing bed sheet and pillowcase.

8. Gargling with Peppermint Mouthwash

Gargling with peppermint mouthwash can help you to stop snoring if your snoring problem is due to a cold or allergy. To create the peppermint mouthwash, you can mix some peppermint oil with cold water.

9. Use Anti-Snoring Devices

The anti-snoring device is your best solution if you did not experience any improvement after trying all the natural remedies. There are various types of anti-snoring devices such as nasal dilators, nasal strips, and mouthpiece. Mouthpieces can stop snoring by moving your jaw or tongue to the correct position.


In conclusion, the above natural remedies will help you to stop snoring. It is recommended that you go to see a doctor if you experience symptoms such as wake up gasping for air, headaches, and inability to sleep.