Snoring is usually an annoying problem, and it might be a very unhealthy issue in some cases. Actually, it might even be dangerous. When you are looking for a way to get rid of snoring, you have a lot of choices to avoid this unpleasant issue. I wanted to stop snoring permanently, so I did some research and here is what I found.
Here are 103 tips that may help you to 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 your tongue and throat. When you lie on your back, the muscles in your throat and tongue will relax and fall down in your throat, causing a vibration which makes the snoring sound.
To ease you to stop sleeping on your back, you may want to try this kind of backpack anti-snoring you can find from 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 4 inches. You can set some blocks or wedges under the mattress. Or you may use more pillows to raise your upper body from the mattress level.
3. Try to shed some weight
Being considerably overweight may cause snoring, especially if there is some extra weight around your neck. That might cause your throat to get narrower when lying down. Avoid unhealthy foods, and start doing some exercise 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, it may cause snoring too.
5. Try a steam bowl to keep nostrils clear
Using a steam bowl before you sleep can unblock swelling in the nasal area, and stop snoring. Put your head over a steam bowl for a few minutes before bedtime, and breathe deep breaths through your nose.
6. Try to use nasal strips
If your nasal passageways are blocked, it may cause the 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. If you, for example, 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 to your snoring, and removing the lactose of your eating regimen by making this one straightforward switch is an awesome start.
11. Keep your mouth closed
Try to sleep with your mouth closed, so that you will keep breathing through your nose instead of your mouth.
12. Keep your jaw in a forward position
If your lower jaw is positioned too much 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 to 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 to keep your jaw forward.
- Open your mouth and try to keep your molars together.
- Close mouth and keep molars gently together.
- Repeat 10 to 20 times.
13. Try a jaw supporter
If you feel that the previous tip won’t help in your case, you could try to use a jaw supporter.
How can it help you to stop snoring?
It is said that “a jaw supporter, keeping the lower jaw in an upward position increases the three dimensional space in the airway, reduces air velocity and soft tissue vibration.”
Look here more information about a jaw supporter.
14. Don’t smoke
Smoking is one of the biggest causes of snoring. Do everything you can to stop smoking.
15. 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.
- If you have a pet or pets, keep them out of your bedroom.
16. Avoid taking sleeping pills
Many sleeping pills relax your throat muscles, which causes snoring. Ask your doctor to advise.
17. Get a new pillow
Your current pillow may cause your head position to be poor, and that may cause snoring. Get a new one soon, if you feel that your pillow may contribute to your snoring problem.
18. 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.
19. Do some tongue exercises
When your tongue is strong enough, it won’t fall backward as easily, and snoring may stop. You may exercise your tongue following these steps:
- 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.
- Lift your tongue up, so that it lies against the palate of your mouth, and return it back down. Repeat this 20 – 30 times.
- Try to keep your tongue down, with the tip of the tongue resting right behind your lower front teeth.
20. Eat a pineapple
Pineapple may help to speed up 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 to 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, with moving your lips and tongue accordingly. Continue for 3-5 minutes, and repeat 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. Stay hydrated
If you are not hydrated enough, your snoring may get worse. Remember to drink plenty of water.
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 an appointment to get the best possible treatment.
So you could:
- “Write down any symptoms you’re experiencing”
- “Make a list of all medications”
- “Write down questions to ask”
27. Use an oral appliance designed for snoring
It 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 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 the soft palates elevation and stiffening. 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 use pajamas, place the tennis ball in the pajamas so that it will stay in its place.
34. Sleep more
If you do a lot of work and don’t get enough sleep, that may contribute to your problem. Try to stick to a regular sleeping schedule.
35. Drink Anti-snore juice
Try this special juice! Recipe for Anti-Snoring Juice
- 2 Carrots
- 2 Apples
- 1/4 Lemon
- 1″ Stick Of Ginger
Juice all the ingredients and drink before going to sleep. You will notice the difference and sleep well.
36. Try Anti Snoring Ring
There is a claim that “The ring helped 85 per cent of snorers who trialled it.” If you are interested, do more research related to the ring.
37. Essential Oils
Explanation of one research related to essential oils:
“A variety of essential oils were used to make the spray and the gargle mixture 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
These apps can record your snoring sound and tell you how much you snore. Therefore, you have crucial information about what kind of steps you should take next.
39. Try Smart Nora
Order and try 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 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.
Geraniums are blooming plants, in which the buds have five petals of hues white, pink, blue, or purple. 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 the snoring.
43. Get an Adjustable Bed
An adjustable bed can help you stop snoring. Take a look more from 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 if it’s possible for you.
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 to 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 the pets out of your bedroom
If you have allergies, sleeping with your pets may make your snoring worse. Keep your bedroom as clean as possible, and don’t let your pets sleep in the same room, if possible.
49. Anti-snoring chin strap
It helps you to keep your airways open and stops the snoring sound.
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 to keep your nasal passages open, making it easier to breathe through your nose.
52. Fight nasal congestion
There are many remedies, such as pumpkin seed, which can help by decreasing sinus swelling.
53. Go to a doctor to find out if you have sleep apnea or some other serious health problem
It is good to find out if there is a specific health problem causing your snoring. With treating the cause, you may get rid of the snoring too.
54. Try throat spray
Throat spray affects the tissues at the back of the throat. 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, many nasal sprays are not meant for regular 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 dinners every week from red meat to salmon gives you all the protein that you require while decreasing your snoring.
Goldenseal is a plant with medicinal properties, which 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 diminishing snoring issues which 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
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 into hot water and drunk before bedtime, which may help with the snoring.
63. Peppermint Tea
Peppermint is used for many things, for example, swelling. Mixing peppermint with a 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 out of the sofa and go in your bed!
65. Try to sleep on the floor
The solution to stop snoring might be as simple as going to sleep 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 kind of anti-snoring pillows that may help you stop snoring. If you feel so, you could try this one and see if it helps you. 60 days return included!
68. Try reviewed mouthpieces
There are plenty of different kinds of mouthpieces for snoring. Find out which one of these is best for you.
How about this mouthpiece? It is one good option. And, yes, it is an affiliate link!
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 and to prevent snoring.
71. Avoid Blue Light
To accomplish the previous tip, avoid the blue light at least an hour before bed.
72. If you are pregnant and have a snoring problem, see your doctor right away
There is a good reason to see your doctor if you are snoring during pregnancy.
73. Comfortable sleeping position
Make sure you have a comfortable sleeping position during the night, which may help you to stop snoring.
74. Reduce Stress – Calm Down Before Bed
Learn ways to reduce stress and calm down before bed.
75. Take a shower
If your snoring issues are caused by blocked or contracted nasal sections, 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 with your problem.
76. Blow your nose before you go to bed
Breathing through your mouth because 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 with your breathing. You will greatly improve your night’s rest!
77. Stick to 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.
Onions contain antioxidant. They likewise have decongestant properties, and 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 especially two culprits: sugar and refined starches.
80. Magnetic therapy
I don’t personally have any experience of magnetic therapy, and there is no guarantee that it will help with your snoring. However, 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 as 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 much sweet desserts
Avoid too much processed sugar, as it can aggravate heartburn and make the snoring worse.
83. Eat large breakfast and lunch (but not so much at the night)
Because eating just before going 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. Try to find out why you are snoring
There are so many different reasons to snoring, so it is crucial to find out what specific reason causes snoring in your case. It can help you to find out what kind of a treatment is best for you.
85. Avoid animal products
Meat (especially pork), fish, poultry and eggs are high in protein and can trigger more mucus generation. If you eat meat, pick the more natural options that are not as processed, if possible.
86. Go to an allergy test
Nose, sinus and throat problems are often caused by allergies. These problems, in turn, might cause snoring. Therefore, treating the allergies should help with your snoring too.
87. Ask your doctor should you use 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 alternatives for antihistamines. For instance, inhaling hot steam with eucalyptus may have similar benefits than antihistamines.
Turmeric really is a super substance! It can be added to many dishes to make the taste better, and as an added 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. Book time for a dentist
Your dentist may recommend you 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. Drink a lot of water
If you don’t regularly drink enough water, you will get dehydrated, and also your throat and mouth will get dry during the night. This might make the mucus too sticky and cause snoring. Make sure to drink a lot of water during the day, and if needed, keep a glass on your nightstand too.
93. Try a Different kind of Blanket
For instance, a weighted blanket can help you stop snoring. 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 form 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 stopping 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 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 aggravate 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
It’s the same problem as with the ice cream. Rather reserve your yogurt treat for the morning.
100. Keep a glass of water on your bedside table
As mentioned earlier, your throat and mouth might get dry during the night. If this happens, drinking some water should help!
101. Don’t use any illegal drugs
It is very clear and simple. Drugs may cause difficult sleeping problems and also 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.
103. Book an appointment for a tonsil surgery
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 the tonsils are to blame. Since snoring can cause medical problems for youngsters, some specialists may recommend the evacuation of the tonsils and adenoids to get rid of the snoring problem.