Depending on what’s causing your snoring, there are a number of options available. There are a few simple home remedies that you can try yourself. If these don’t stop the snoring there are other options that may work for you.
While occasional snoring may not be a problem, regular nightly snoring sessions can be a symptom of something a little more serious. Below are some simple, low-cost or no-cost things you can try yourself. If that doesn’t do the trick, then take a look at some other ways to stop snoring.
Here are some simple things you can try to stop snoring.
You can do them all at once or try them one at a time.
Self-help snoring remedies to try
Sleep on your side
Of course, you’re very likely to roll back again unless you can train yourself not to. A popular DIY snoring cure is sewing a tennis ball into the back of your pyjamas so that sleeping on your back is too uncomfortable.
Sleep in a reclined position
Lose some weight
If you’re overweight it means you’re probably carrying too much fatty tissue around your throat. By losing weight you may be able to open up your airway enough to stop snoring.
The risk of snoring is almost double among smokers compared to non-smokers. This is because smoking irritates your airways causing congestion which can lead to snoring. If you’re a smoker, quitting may enable you to stop snoring.
Avoid alcohol in the evening – drink more water instead
Drinking alcohol can increase your chances of snoring because it relaxes the muscles in the back of your throat. So try and avoid drinking alcohol with your evening meal or after dinner. Instead, drink more water. Staying well hydrated will make your nasal secretions more liquid.
Unstuff your nose
A blocked nose is a common cause of snoring. Rinse your nose out with salt water before bed to clear your nasal passages. There’s a special device called a ‘neti-pot’ that you can get from some pharmacies to do this job. A nasal spray from your pharmacy may also help to reduce congestion in your nose.
Get rid of dust mites
Old pillows and a dusty bedroom are havens for dust mites, a common cause of nasal allergies. If you have a dust mite allergy, it can give you a blocked nose and contribute to snoring. Wash or replace your pillows regularly, air your duvet and try to keep your bedroom dust free.
Don’t get overtired
If you ignore your body’s need for a regular bedtime and a full night’s sleep, then when you do fall asleep, you’re more likely to snore. This is because you’re overtired and your muscles relax more. Getting the right amount of sleep can help you to stop snoring.
Avoid sedatives and sleeping pills
Snoring is a side effect of certain sedatives and sleeping pills. If you suffer from insomnia, talk to your doctor about alternative non-drug treatments that won’t increase your risk of snoring.
Do regular exercise
Exercise, even if it doesn’t lead to weight loss, can help with snoring. Toning up your body also tones up your throat muscles, which can work to stop snoring.