How To Stop Snoring Naturally With These 12 Simple Methods

You may think alcohol helps you fall asleep, but it also makes you snore which reduces the overall quality of sleep. Alcohol makes your throat muscles and tongue relax even more than normal.

You probably are catching on by now, but this causes that blockage that we are trying to avoid. If you routinely have a drink before bed, then try cutting it out.

7. Quit smoking

Smoking can cause upper airway inflammation and irritation. If you smoke, you normally cough more than normal. If you are coughing, then you have inflammation in your throat tissues.

I know, you may be thinking “no alcohol and no smoking too! I’d rather just snore!” If you can’t quit, then reduce. Moderation is always best in about anything, including these 2 habits.

8. Get plenty of sleep

The more tired you are, the more chances you are to snore because the muscles in your throat/mouth relax more causing more airway blockage. Make sure you are getting 7-9 hours of sleep a night.

Put yourself on a schedule to go to bed within 30 minutes of the set time nightly. Exhaustion can cause snoring. Stop the exhaustion and you may stop the snoring.

9. Nasal congestion

Breathing out of your mouth? You shouldn’t be. Usually if you are sleeping with your mouth open it is because you can’t breathe well through your nose due to nasal congestion.

It could be your allergies from your home like mentioned earlier. If not, it could be seasonal, and the best way to take care of a seasonal allergy before bed is to take a decongestant or antihistamine.

10. Try nasal strips

Remember the nose strips all those professional football players used to wear? They actually do work. You should be able to find them at any local drug store.

Tape them on your nose before bed and they will help lift your nostrils to promote more airflow. If you have plenty of airflow going through your nostrils, you are less likely to open your mouth during sleep.

11. Try neck brace

My first thought is I don’t want to wear a neck brace! Nobody does, but when you are going to bed, who cares?! A neck brace helps keep your chin up and your throat straight so it doesn’t bend and cause the muscles and tissues in your throat to rub together.

These are soft, foam braces that you can get at about any drug store also. They actually can be very comfortable once you get used to them.

12. Don’t eat big meals before Bed

Getting a full stomach before you go to sleep can cause you to snore due to the pressure it puts on your diaphragm. Eating before bed is not good for weight reasons also. Your body slows down while you are sleeping which makes it retain more fat.

The simple fix is don’t eat anything a couple hours before you go to bed. Again, easier said than done right? If you must eat something, make it small and try to make it healthy. A big bowl of ice cream before bed was my weakness. I thankfully alleviated that problem.

There is one thing about snoring. You are not alone. Over 42% of men snore according to the American Academy of Sleep Medicine. Out of that 42%, 75% of them have sleep apnea. So, if you snore, it is quite possible you could have at least a mild case of sleep apnea.

These fixes can help reduce or even cure the problem. If you hate the idea of getting tested for sleep apnea and having to wear a cpap mask, then first try these natural methods. You may be surprised how well they can help or stop snoring for good.