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Snoring, whether mild or wild, isn’t the best trait to have. Not only can it cause you to wake yourself up mid-snooze, but it can also affect those sleeping in the same room. Snoring can be so severe sometimes that couples will end up in different rooms, just to be able to get a healthy amount of sleep. But let’s face it, even if you are sleeping solo, you should try to incorporate new habits into your lifestyle that’ll lessen the snore, so you can sleep more.

The Cause

Snoring happens when your soft palate, throat, and your tongue become so relaxed or are put into a position that lessens the free flow of the air in your breath, causing everything to flap around in your throat and mouth which creates the sound of snoring! Sounds absolutely lovely! Not.

Types of Snorers

  1. Back Snorer

People who snore when they lay on their backs will usually stop snoring or have much less snoring when laying on their sides. When you lay on your back, you’re more prone to breathing through your mouth and the position of your tongue weighs back into your throat, which can cause snoring to worsen. So before going ahead and trying more elaborate remedies, why not try sleeping on your side and see if it works?

  1. Mouth Shut

If you’re breathing through your nose and not your mouth, this may indicate that you have a sinus problem. Find ways to naturally rid yourself of the mucus and lessen any inflammation and swelling of your sinuses.

  1. Mouth Open

If you’re breathing through your mouth and snoring regardless of what position you lay in, take into consideration that there might be a swollen tissue in your throat or something else that may be causing obstruction.

  1. Snoring Through Everything

You’re snoring through your mouth, your nose, on your back, belly, and side and you’ve tried the common quick fixes for snoring such as changing position, but you’re still snoring like crazy, you might have a much more serious condition than just snoring. Get checked up by a doctor to ensure you don’t have sleep apnea.

Natural Remedies

Luckily for you, you’ll be able to get a better night’s sleep with natural solutions to lessen and diminish snoring sans any negative effects that may come with snore medication. A worry-free and sound sleep is now within reach!

  1. Eucalyptus and Peppermint

Both are great for clearing the sinus areas and aids in calming irritated and swollen sinus in the right amounts. If you can get ahold of organic eucalyptus and peppermint oils, put 5 drops of each in a bowl of freshly boiled water and inhale the steam, for better effects you can put a towel around your head so that you inhale in more steam.

If you have a humidifier, depending on what kind it is, you can also use oils or crushed dried eucalyptus and peppermint leaves.

2. Tongue & Throat Exercises

Keeping your tongue and throat muscles strong will aid in keeping them from becoming too relaxed that they cause the blockage. Here are some tongue and throat exercises you can try:

  • Repeat this phrase 20 times before going to bed: “The lips, the teeth, the tip of the tongue”.
  • Move your lower jaw out in front of your upper jaw with your teeth showing and repeat 10 times daily
  • Stick your tongue out as far as you comfortably can, move it to the left, and the right, and repeat daily.

3. Drink Lots of Water

Not only does water keep you hydrated and alive, but drinking more means that your mucus and phlegm thins out for easier expelling. When it stays thick because you aren’t drinking enough water, it can cause blockages in your throat and nasal passages that make you snore.

4. Avoid Muscle Relaxants

As you know by now, if your muscles around your sinuses and throat are too relaxed, this usually causes snoring. Avoid anything that can cause these muscles to over-relax. Things such as alcohol and muscle relaxant medication will work towards worsening a snoring problem.

5. Say No To Big Meals Before Bedtime

Anything that can cause your phlegm and mucus to thicken such as dairy products, sweets, and heavy meals before bedtime can increase your chances of a heavy snore because the thick layer of phlegm can cause obstruction hence the snoring.

Conclusion

It’s important to find out the very reason why you are snoring before you go ahead and try different over the counter medication because if you do the wrong thing, you could end up eventually worsening your snore situation. Luckily these natural remedies won’t do any harm. If none of these have worked for you, make sure to get checked up by a doctor to find out if it’s anything bigger than just a snore!

Sources:

https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies#3

https://draxe.com/how-to-stop-snoring/

http://everydayroots.com/snoring-remedies

Leury Pichardo is an organics health nerd by day and writer by night. He’s constantly out on the search for the best natural solutions to various health issues. Leury is a strong believer that prevention is key, but Mother Nature is a locksmith! He’s also a  writer for HomeRemediesForLife.