Home Remedies to Help You Stop Snoring

With so many options for stop-snoring remedies, it simply does not make sense for anyone (or their partner) to go on living with the problem of snoring.  Granted, it takes a good bit of “trial and error” to determine the best remedy for your unique situation, but finding a solution that works is well worth the effort.

Fortunately, the majority of remedies to stop snoring do not require the direct supervision of a healthcare professional.  This is especially advantageous for people who are too embarrassed to talk about their snoring problem.

Nasal Strips

Although nasal strips are not the miracle solution that some people hope for, many chronic snorers have reported a significant improvement with the use of this treatment.  They work by lifting the soft tissues of the nose and opening the airways to allow for easier breathing.  Keep in mind, however, that this solution is not effective in cases of snoring where the soft palate is to blame.

Fortunately, if nasal strips are going to work for you, you will see a difference right away. There’s no trial period, so you won’t have to wait an extended period to know if they are the right choice for you.  If they don’t work on the first or second night, you can move along to trying other options.

Humidifiers, Vaporizers, and Essential Oils

If you live in a drier climate or know that the air inside of your home is dry, a humidifier or vaporizer might be a wise investment for you. Dry air irritates the sensitive membranes that line your throat and nasal passages, which leads to swelling, inflammation, and congestion. This can exacerbate your existing snoring problem or even create a snoring problem in people who have never snored before.  The moisture produced by a humidifier or vaporizer keeps your airways from drying out, and as an added bonus, it reduces your susceptibility to infection during cold and flu season.

If you’re using a vaporizer, some experts suggest that adding certain essential oils to the vapor may further help to alleviate a chronic snoring problem.  Oils recommended for this use include the following:

  • Peppermint Oil
  • Lemon Oil
  • Clove, Pine, or Fennel
  • Sage

  • Thyme
  • Citronella
  • Eucalyptus
  • Lavendar

Whether or not these oils prove to be effective in getting your snoring problem under control, most people tend to agree that aromatherapy is a great way to relax and unwind after a long day.

Before you purchase a humidifier or vaporizer, of course, you should do a bit of quick research.  Most importantly, make sure that you understand the difference between the two devices.  You should also research the pros and cons of using a warm versus cool mist humidifier.  (Tip: Cool mist humidifiers tend to be a safer bet for homes with children.)

Side Sleeping and the “Tennis Ball Trick”

It’s easy to understand that lying on your back puts unnecessary strain on the airways, particularly if you are overweight.  Moreover, when you sleep on your back, gravity is working against you and pulling your tongue and other soft tissue structures toward the back of your throat.  So, going from sleeping on your back to sleeping on your side can make all the difference for your chronic snoring problem.

If you’re having a hard time staying on your side when you sleep, many experts recommend trying the “tennis ball trick”.  This simple method involves attaching a tennis ball to the back of a pajama shirt.  This obviously causes the wearer to wake up when he or she rolls over.  It’s a clever trick that has proven to be successful for many chronic snorers.

Control Allergens

Sleeping in an environment that has a lot of dust and other allergens can make your snoring problem worse.  Offending elements in the home may include pet dander, plant pollen, tobacco smoke residue, and a variety of other unseen allergens.

Besides keeping your home as clean as possible (which you should be doing anyway), you can also consider taking the following steps to limit the effect that allergens are having on your sinuses:

  • Vacuum carpet and upholstery regularly. The Asthma and Allergy Foundation of America suggests vacuuming once or twice weekly in order to keep allergens at a minimum. They also suggest doing your research before purchasing a vacuum.  Poor quality devices can actually blow dust into the air, which obviously makes the problem worse.
  • If you use any air purifiers, heating devices, or cooling units, be sure to change all of the filters as recommended by the manufacturer.  Also consider your own lifestyle.  If you have pets, you may need to change the filters more often than recommended.
  • Ensure that your window and door seals are intact, and keep them closed during peak allergy seasons. It’s nice to enjoy some fresh air from time to time, but if you believe that allergies may be contributing to your snoring problem, you should be doing whatever you can to control the entry of pollen into your home.

Anti-Snoring Mouthpieces

Anti-Snoring Mouth Pieces are not new concept, and there are a variety of choices available.  Most of them operate under the same general premise that there is a structural problem in the mouth that is causing the snoring problem.  In most cases, this has to do with the bottom jaw (otherwise known as the mandible), and the devices work by forcing the bottom jaw forward to prevent the wearer from snoring.

If these “mandibular advancement” devices are too uncomfortable for you or create jaw problems, there are also devices that work without any effect on the jaw. These alternative devices (such as the Good Morning Snore Solution®) work by creating a suction that pulls the tongue forward and forces the wearer to breathe through his or her nose.

Whether you decide to take the plunge into anti-snoring mouthpieces right away or choose to first try one of the other suggestions that we have offered here, we strongly recommend taking that first step toward a better night’s rest.  With so many options available, there’s no reason that you should continue suffering from poor quality sleep.

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