Snoring

103 Things You Can Do Today to Stop Snoring Forever!

Stop Snoring Forever

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:

There are some affiliate links in this post meaning that if you decide to buy some snoring product by using the link provided on this site, I’ll get a commission from your purchase.

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 WeightShed 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.Soy milk to help snoring

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. 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.

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 get success by using:

14. Anti-Snoring Chin StrapChin Strap

Chin Strap helps you to keep your airways open and stops the snoring sound.

It is said that “Snoring Chin Strap is made to keep your mouth closed during all sleep”.

15. 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.

16. Try an Anti-Snore Motion Pillow

How does the Anti-Snore Motion Pillow works?

“This product takes the from 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 is strong enough, it won’t fall backward as easily, and snoring may stop. You may exercise your tongue 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

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 ExercisesThroat exercise

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. 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.

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”

Source: Mayoclinic.org

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 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

Ingredients

  • 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.”

Source:

Healthyfocus.org

Pubmed

38. Snoring Tracking App

Use a snoring app to tracking your snoring. For instance, SnoreLab, Quit Snoring or Sleep Cycle monitors your snoring during the night.

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.

Snorek is a snore detection, monitoring and snore warning App. It interprets audio to identify the sound of snoring.”

41. ChamomileChamomile

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.

42. Geranium

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. Avoid Taking Sleeping Pills

Many sleeping pills relax your throat muscles, which causes snoring. Ask your doctor to advise.Vacuum bedroom

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. If You Are an EMT or EMR, You May 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. Properly using that kind of appliance, you may get rid of the snoring.

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.

58. Goldenseal

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.

59. Spearmint

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.

60. Fenugreek

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.

62. Honey

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 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 product reviews first, so you can get the idea of how well it works.

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.

“In some cases, snoring can be a sign of gestational diabetes, so make sure to get your glucose screening test at week 24 to 28 (or earlier if your practitioner suggests).”

Source:

Whattoexpect.com

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.

Therefore, take a look at some tips that may help you fix your sleeping schedule.

78. Onions

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. 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 the reviews on Amazon web store, it seems that many people have found it very helpful! You can try it out to see if it would help you!

81. Ghee

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. Find Out Tips From Others Who Suffer Snoring

There are so many different forums where people share their experiences related to snoring. For instance, from Reddit, you can find tips that helped other people, and you can send questions related to your specific situation. 

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.

89. Turmeric

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 DentistDentist

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. Try SleepRite Micro Anti-Snore Device

Why the SleepRite Micro Anti-Snore Device can help you stop snoring:

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. 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!

95. Cardamom

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!

97. Nettle

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. Try MedCline Therapeutic Body Pillow

The MedCline Body Pillow can help stop snoring since it can keep you on your side 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 and also snoring, so stop using them!

102. Learn to Play the DidgeridooDidgeridoo

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.

Sources:

WebMD

WebMD

Helpguide.org

Phillymag.org – Philadelphia

The Telegraph

South China Morning Post

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