Natural Ways to Decrease Snoring and Improve Sleep

Estimates suggest that almost half of all adults snore and more than 25% snore on a regular basis. Snoring is often be worse in males and in those who are overweight – with problems increasing with age.

At times, snoring may be an indication of a serious health problem called sleep apnea.

Even when snoring doesn’t suggest a health risk – it can be seriously frustrating. Many people struggle to sleep well when their partner is a snorer.

Snoring can also place a strain on relationships, with couples finding that their relationship improves when the snoring decreases. Likewise, snoring is the third most common cause of divorce in America.

Natural Solutions for Snoring

There is no single best way to decrease snoring. Instead, the best approach varies from one person to the next. Some people find that they need to use a combination of approaches to stop their snoring, while others may see powerful impacts from the first technique that they try.

1. Change Your Position

Sleeping on your side is one of the easiest ways to decrease snoring.

Of course, the trick is staying there. Most of us move around when we sleep, often ending up on our back when we don’t mean to.

• A body pillow is one way to keep you on your side.
• Another (slightly unusual) approach is to tape something bulky to the back of your pajamas, like a tennis ball. This can be enough to stop you from rolling over.

Orthopedic pillows can also be used to encourage side sleeping.

2. Get More Sleep

Sleep deprivation can make snoring worse, partly because it decreases muscle tone.

Of course, this is a chicken-or-the-egg type problem, as snoring tends to make sleep quality worse. The short-term solution is to allow yourself to sleep for longer while you work on other sources of snoring.

If doing so isn’t practical, you might consider napping periodically to decrease sleep deprivation that way.

3. Choose Food and Drink Wisely

Some food choices may reduce how often you snore or the loudness of your snores. Other foods can make matters worse.

The simplest approach is to focus on healthy eating. Keep your sugar intake low and avoid processed foods wherever possible. Such practices are important for promoting a healthy body and healthy weight. Doing so is relevant for sleep quality and snoring.

Foods to Eat

Focus on foods that are anti-inflammatory, as these can help to soothe the muscles in your throat. Some may help decrease congestion too. Examples include:

• Turmeric
• Honey
• Onion
• Garlic
• Pineapple
• Olive Oil

Get Enough Water

Staying hydrated is another important step. When your body doesn’t have enough water, nasal secretions tend to be stickier, increasing congestion and making snoring more likely.

Foods to Avoid in the Evenings

Eating a light meal at night and avoiding problematic food groups can help to reduce snoring. The most important foods to avoid are the following:

• Milk and dairy products
• Red meat
• Oil foods

You can also pay attention to your own patterns. Keep a sleep journal and track what you eat at night. You should be able to see patterns in food consumption and snoring over time.

Avoid Alcohol in the Evenings

Ideally, you shouldn’t be drinking alcohol within four to five hours of bedtime. Drinking later at night will increase the likelihood of snoring.

This happens because alcohol is a relaxant, often a very significant one.

4. Stop Smoking

Smoking has an inflammatory effect and tends to increase congestion. It’s no surprise that the more a person smokes, the greater the sleeping disturbances.

Interestingly, this effect tends to be stronger in females than in males.

If you plan to keep smoking, try to have your last cigarette no later than four hours before bed. This will help to decrease the level of inflammation.

Second-hand smoke is an issue too. Even if you don’t smoke yourself, exposure to second-hand smoke may increase inflammation and snoring.

5. Maintain a Healthy Weight

Too much weight around your neck and throat can constrict your airway, contributing to snoring. Keeping a healthy body weight is good for your in many other ways too and can lead to better solutions.

6. Check Your Medications

Some medications can cause snoring or make it worse, Others may help.

Watch out for medications that relax the muscles, like diazepam (Valium) and lorazepan (Ativan). If you’re on a medication with this effect, talk to your doctor about ways to reduce problems.

7. Try Alternative Medicine Solutions

Some approaches are less widely recognized or are controversial, including the ones listed below. The approaches seem to work for some people, often by decreasing congestion in the nose or by lowering inflammation.

• Using a humidifier can help to make the air moist, reducing any irritation from dry air. You can add essential oils to some humidifiers, giving you another example.
• Reduce dust around the home.
• Chew a slice of raw onion before going to bed.
• Make a natural nasal spray by mixing salt into boiling water and letting it cool.
• Have a hot shower before bed, then rinse your nose with salt water.
• Peppermint oil is particularly good for decreasing congestion, along with any mint-related decongestant products.
• The supplement goldenseal may be beneficial too. This can be found as a herbal tea and there are supplement forms too.
• You can also try approaches that you would take for a cold, such as a cup of hot lemon tea with ginger and honey.
• Keep a sleep log (with a partner’s help, if possible) and look for patterns between your behavior and snoring level.

In fact, a variety of herbs and essential oils could have beneficial effects. The list below offers some ideas, but you’ll need to try various options to see what works for you.

• Peppermint
• Eucalyptus
• Fenugreek
• Spearmint
• Goldenseal

8. Use Snoring Devices and Tools

The approaches listed previously all have their advantages, but they won’t always be enough. Snoring devices are a more direct approach to try. They can also have a positive impact faster than a lifestyle change.

Continuous Positive Airway Pressure (CPAP) Machine

CPAP machines are commonly prescribed for obstructive sleep apnea treatment. However, they can be used to alleviate snoring problems. CPAP machines deliver pressurized air down the airways to keep them open and prevent snoring. 

These devices often require a doctor’s prescription to buy, so you’ll have to consult your healthcare provider before getting a CPAP machine.

Mandibular Advancement Devices (MAD)

These are mouthpieces that you wear at night. They pull your lower jaw forward and open up your airway in the process.

Dentists can create personalized devices based on a person’s mouth shape and needs. However, MADs made in this way tend to be expensive. The price may be too much for many people, especially as a MAD will not always be effective.

Thankfully, there are various ‘one-size-fits-all’ MADs nowadays.

These won’t fit as well as something made specifically for you, but you can still see many benefits. The prices are often low enough that you can try out multiple products to see which one works the best for you.

Nasal Dilators

Nasal dilators help to open up the passages in your nose, reducing snoring. There are two different styles.

• External dilators go on the outside of your nose and provide a pulling force. They can be easier to find than internal dilators and
• Internal dilators are placed on the inside instead. This style can be less comfortable for some people, but may be more effective too.

Nasal dilators have some key advantages. They’re a fast and easy type of relief. They’re also non-medicated, which is useful in many situations and means that they won’t become less effective over time.

9. Work On Mouth Exercises

Mouth exercises may also be relevant. They can help to strengthen key muscle groups. The approach has been shown to decrease the frequency of snoring and also the strength of snores.

The video below highlights key exercises, along with tips for decreasing snoring.

10. Surgical Approaches

Finally, there are surgical methods that can reduce snoring. The approaches vary, partly due to differences in the causes of snoring for an individual person.

While surgical solutions for snoring may be effective, they’re best considered as a last resort. Many people will find that the techniques highlighted previously on this list are effective instead.

Watch Out For Sleep Apnea

Sleep apnea is a particularly concerning type of snoring. It involves a breathing obstruction that partially wakens the sleeper.

The pattern of wake-sleep for people with sleep apnea means that sleep quality tends to be very low. Sleep apnea isn’t always obvious to the sufferer, as they do not fully wake up during the night.

Here are some key symptoms to keep an eye on:

• Pauses in breathing while you are asleep
• Choking or gasping noises during sleep
• Having a sore throat in the morning
• Difficulties with concentration
• Sleepiness throughout the day, even after a full night’s sleep

Some of the symptoms may be obvious to you, but others will require feedback from someone else.

Don’t Just Ignore Snoring

If snoring isn’t a huge issue for you or your partner, it’s easy to ignore the problem entirely. Popular culture might have even taught you that snoring is a given, especially for men.

While snoring can be difficult to resolve in some cases, it can be a simple fix in others. Even if it is challenging, the problem is well-worth addressing. After all, getting enough sleep is critical for your health.

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