Fortunately, in this article, I’ll show you all about how to stop snoring. You will learn 13 actionable tips that you can take to end snoring now, and also the remedies to aid in the cessation of snoring.
Let’s jump right in.
Really, nothing is wrong with him. But there was one little problem that made our relationship less than perfect. That was his loud, endless snoring!
I could not sleep. I thought I was losing my mind. He told me to just elbow him when he snored so I would and he would stop for a few seconds before starting up again.
It was like a jackhammer in my bedroom! There were even nights where I gave up and relocated to the couch. My husband would become sad that I didn’t want to sleep with him anymore.
When we both finally accepted that this was a real problem that we could not ignore anymore, we decided to take some action. After using some of the tips below, my husband stopped snoring!
Now I sleep through the night and wake up in his arms. We smile and kiss each other good morning. It is so blissful to not have insomnia caused by his grating snoring, and to not have an aching back from sleeping on the couch!
Based on my experiences, I want to offer you my snoring solution so that you can end this horrendous cause of sleep issues and partner fights. But first, keep reading to to know why do people snore?
What is the Cause of Snoring?
Snoring is one of the most common sleep issues that people face. Almost everyone can snore on occasion, but for some people, it is a nightly problem.
In fact, it’s so common of a problem that the National Sleep Foundation estimates at least 90 million Americans snore and 37 million Americans suffer from snoring on a nightly or near-nightly basis.
Anyone who has been around snoring knows how disruptive it can be for sleep! Many hilarious videos have been made to poke fun at this frustrating problem, like this one:
But as funny as snoring is, it can also be infuriating to those trying to share a sleeping space with a big snorer. Plus, snoring can also point out some potential serious health problems. So don’t just laugh at it. Take it seriously and find out how to prevent and how to stop snoring.
Why do people snore?
The short answer to the question “Why do people snore?” is simple. Snoring is caused by when you cannot breathe normally during sleep. The struggle to breathe while sleeping can cause vibrations in the nasal and throat tissues, which produces the iconic grating noise that we all know.
Here is what snoring looks like inside the human body while it is going on:
But this explanation does not offer much insight into why some people snore like bears every night while others almost never snore. So here are common causes that lead to snoring problems:
- Excess throat and nasal tissue – Some people have an excess of tissue in their nasal passages and throats, creating flaps that vibrate as they try to breathe at night. This can be caused by age, weight, and genetic makeup.
- Being out of shape or overweight – Lots of fat around the throat can create flappy tissue that vibrates loudly when you try to breathe at night. It can also make breathing harder, which can make your body work twice as hard to keep oxygen coming in while you sleep.
- Being male – Males naturally have narrower wind passages than women, which is why the most bodacious snorers are usually men!
- Age – Age causes the muscle tone in your throat to loosen, and your windpipe narrows.
- Sinus issues – Anything from a common cold to allergies can inflame the sinuses. This makes breathing harder and can cause someone to snore.
- Alcohol and illicit drugs – Drinking before bed is a bad idea because it loosens your throat too much, causing you to sleep through your mouth and produce horrible snoring. Depressant drugs can also do this.
- Prescription medications – Some drugs, such as benzodiazepines or sleeping pills, relax you too much. Ask your doctor and check your prescriptions to see if they have relaxing side effects.
- Smoking – We all know smoking is bad. Another health problem that this noxious habit can cause is temporary or even permanent damage to the nasal and throat tissues, which can lead to snoring.
- Back sleeping – Back sleepers tend to be the worst offenders with snoring. This is because lying on your back can cause you to relax and open up your throat, leading to breathing through your mouth and letting your nasal tissues vibrate.
- Sleep apnea – Sometimes snoring indicates a bigger underlying health problem. Such is the case with sleep apnea, where you lose the ability to breathe throughout the night. If you have sleep apnea, you will snore a lot and have extreme fatigue throughout the day as well as insomnia.
- Other breathing issues – Breathing issues like asthma can have a detrimental effect on your ability to breathe at night properly while you are resting.
Sleep apnea is such a serious problem that it can even be deadly. To see for yourself what this sleep disorder does, watch this video of a man when he does not use his sleep apnea machine:
Watch How You Snore
The way you snore can indicate why you snore. Watch your partner to see how he or she snores, or have your partner tell you how you snore. Participating in a sleep study can also help you find out how you snore and why.
- Closed-mouth snoring – If you snore and you sleep with your mouth closed, this could mean that your tongue is blocking your nasal passage.
- Open-mouth snoring – Snoring with your mouth open indicates that there is a problem with your throat and nasal tissues being too relaxed.
- Snoring while sleeping on your back – Back sleeping leads to snoring so changing how you sleep can be an effective solution.
- Snoring in any sleep position – This means that there is some problem with how you take in while you sleep that leads to snoring.
- Heavy and deep snoring – This could indicate breathing problems or sleep apnea.
As you can see, this issue is nothing to laugh at! Pinpoint the cause to find out what you need to do to stop snoring in yourself or your sleep partner. Also, read on to find a home remedy or natural snoring solution.
Get Better Sleep without Snoring
Snoring can really make sleeping well a challenge. You need at least six hours of sleep to function well and eight to nine is even better. So if you are not able to get the adequate number of hours of sleep, you are compromising your mental well-being, your immune system, your ability to handle stress, and your good mood.
Obviously, sleeping next to a snorer can cut into your own sleep. You may not be able to sleep if you keep hearing your partner sound like a rumbling semi engine. Your partner may also wake you up sometimes with particularly loud snores that startle you awake.
This isn’t just a problem for couples who share a bed. Trying to sleep where you can hear someone snoring can drive you almost to the point of insanity, especially if he or she snores loudly enough to be heard throughout the house! There is no getting away from the snoring noise!
Light sleepers will have more of a problem dealing with snoring than others. As a light sleeper, snoring can really bother you. You will not be able to sleep if you hear that telltale grating sound.
But if you yourself snore, you may also be facing some problems getting adequate rest. Snoring can indicate that you have a health problem. It can also lead to future health problems as it damages your nasal and throat tissues and prevents you from getting enough oxygen as you sleep.
Sometimes you may wake yourself up with the sound of your own snoring, especially if you are a light sleeper. Or you may wake up throughout the night gasping for air. Your discomfort can prevent you from resting properly and getting the eight hours you need to be healthy and functional the next day.
If you suffer from sleep apnea, you are definitely not getting proper rest. The disruptions in your breathing can wake you up throughout the night as you fight to breathe. You will wake up in the morning feeling as if you have not slept at all, even if you have gotten a full eight hours. It has also been linked to nightmares, which can wake you up throughout the night bathed in icy sweat and scared.
Finding a snoring solution that actually works is key to sleeping well. It will bring peace to your sleep as well as your partner’s. So if you or your partner snores, it is important to treat the problem as soon as possible so that you can both sleep right.
There are many snoring solutions out there so do not lose hope. A good night’s sleep without a chainsaw in your ears is more than possible, I promise you. So read on to the next section to learn how to stop snoring immediately, or how to stop someone from snoring.
13 Tips to Stop Snoring Now
Here are 13 tips you can take to change your lifestyle or your partner’s lifestyle to minimize snoring. These tips may be sufficient to reduce the loose nasal and throat tissue that ultimately causes snoring.
My Snoring Solution
A combination of small and simple lifestyle changes and sleep hygiene is usually the best key to getting a good night’s sleep without snoring. All of these tips are part of my snoring solution. Try them out and you may be surprised by the results.
1Lose weight if you are overweight
Yeah, yeah, yeah, I know that you are tired of being told to lose weight. But being overweight can lead to more snoring, so dropping the pounds can be beneficial to ending snoring for good.
- Eat a well-balanced diet – Reducing processed food and getting more fiber can help you lose weight.
- Drink at least a gallon of water – And by this I mean pure water, not tea or soda or coffee. You need water to avoid retaining water weight.
- Count calories – Use an online calorie calculator to find out how many calories you need to eat in order to lose weight.
- Get at least thirty minutes of cardio three times a week – Cardio burns calories which can help burn off what you eat instead of adding those calories to your waist. If you don’t know how to work out, hire a personal trainer to get you fit!
- Especially focus on toning the throat area using these exercises – A double chin is one of the things that can really interfere with your ability to breathe right at night.
2Sleep on your side
Back sleeping causes you to snore because your tongue folds back and blocks your nasal passage. So sleeping on your side can be the best way to stop snoring.
A side body pillow can help you hold this position, or you can have your partner remind you to sleep on your side whenever he or she notices you flipping onto your back.
3Raise up the head of your bed
A raised bed can change your sleep posture and make breathing while asleep easier. Sleeping with your head higher than your body can help keep your tongue flat so that it doesn’t block breathing and cause snoring.
A lot of people have found that by buying raised beds or adding extra pillows to their bed, they can stop snoring. You can find beds that raise up at the top. You can also add height with fluffy pillows.
4Breathing through your nose
When you breathe through your mouth, you make breathing harder and cause snoring. Practice breathing through your nose throughout the day to make this a habit. That way, you do it naturally at night.
5Use the right pillow
A raised pillow can really help you breathe right. Be sure to find a comfortable pillow so that you can sleep more easily and minimize the sleep positions that lead to snoring.
6Getting enough hours of sleep
Being too tired can make you collapse into a deep sleep that facilitates snoring. Be sure to get your seven to nine hours a night. Having trouble sleeping can make you snore so learn how to get adequate sleep.
- Create a sleep routine. Have seven to nine hours set aside for sleep – Start to wind down at least an hour before bed by turning off electronics, stopping work, and obtaining from food or caffeine or other stimulants.
- Don’t nap during the day – Napping during the day can make it harder to get to sleep at night.
- Keep your bedroom dark and cool – Turn off the TV and minimize electronics that make noise or put out light. Especially avoid blue light!
- Make your bedroom a comfortable place where you want to sleep – Use a comfortable bed and pillow to ensure that you sleep soundly. Stock your bed with comfy blankets, pillows, stuffed toys, or whatever else you need to sleep like a baby.
- Utilize white noise – A fan, a white noise machine, or soft music can all work. They have many useful and free white noise apps available for download onto your phone in the Apply store or Google Play store.
- Use relaxing activities before bed to turn off your mind and relax your muscles – Yoga, Tai Chi, meditation, reading, and hot bubble baths are all great ways to relax before bed.
- Go to bed at the same time each night – That way, you train your body to know that it’s bedtime at a certain time. That makes gliding into sleep easier than if you have a messy and unreliable sleep schedule.
7Limit or avoid alcohol before bed
Drinking can lead to snoring. So you really want to avoid the drinks, or at least limit them to one or two before bed. Don’t pass out too drunk or you will snore.
Wine is commonly rumored to help you sleep, but alcohol actually interferes with sleep soundness. So sipping a glass of wine before bed can be a good thing or a bad thing, depending on how your body reacts to it. See if you have trouble sleeping and avoid your nightly glass of wine if that appears to be the common denominator.
Of course, it is OK to imbibe every now and then. Drink on special occasions, not every night. Just don’t overdo it when you do decide to drink.
8Avoid taking sedatives before bed
Sedatives can relax your throat muscles too much which can lead to snoring. Avoid meds or illicit drugs that make you relax overly much. If you are prescribed sedatives at bedtime, talk to your doctor about ways to minimize snoring or even switching medications.
There are many types of drugs, both prescription and illegal, that can relax you too much, leading to snoring. Be sure to check the side effects on drugs. Also avoid any illegal drugs in general.
Consider putting down sedatives and trying more natural ways to sleep if you suffer from insomnia. Be sure to talk to your doctor before going off any prescription meds. Often, quitting a prescription cold turkey can have lots of unwanted side effects and may even be deadly, so you want to find a tapering program or a replacement drug with your doctor’s help.
You have heard this advice many times before. But if you still smoke, you would be wise to heed it finally. Smoking can cause snoring and other respiratory problems so quitting is good for you in more ways than one.
Here’s some tips for smoking cessation:
- Try a smoking cessation aid, such as a prescription medication. Ask your doctor for a prescription.
- Try using a nicotine patch or gum to wean yourself off of nicotine.
- Stay away from the things that make you want to smoke, such as stressful situations or other smokers.
- Get rid of triggers like ashtrays and the like which remind you of smoking and make you crave it.
- Use scent bombs or other things to minimize the cigarette odor in your car, home, and workspace. That way, you don’t smell it and start to crave it.
- Keep your mind busy. Do puzzles or other activities to prevent boredom.
- Distract yourself when you want to smoke. Clean the house or get to work on a big project or do a craft.
- Keep your mouth busy. Chew on gum or sunflower seeds. Use floss picks or toothpicks to work your mouth.
- Exercise. You won’t want to smoke if you are using your lungs to their full capacity. Exercise can keep you busy, get you fit, and also make you stop wanting to pollute your lungs and block your breathing with smoke.
- Lean on your loved ones for support. They will remind you why you wanted to quit and will help you stay on track.
- Ask that people not smoke around you or in your house or car. Smelling it and seeing it will make you want it!
10Use Gadgets and Devices to Stop Snoring
There is a plethora of snoring aids and devices out there to explore. You can talk to your doctor or read Amazon reviews on different products. In the next section, you can read more about this because I discuss it in detail.
11Clear your sinuses before bed
Blocked sinuses equal trouble breathing equal snoring. So try to clear out your sinuses before bed.
- A hot shower can help you get good sleep. But it can also help you clear out your sinuses for a good, unblocked sleep.
- Also try a netty pot to clear your sinuses out with warm water.
- Try over-the-counter allergy medicines to reduce nasal blockage.
- If you have a cold, you can use over-the-counter medicines to reduce stuffiness and nasal drainage.
- Run Mentholatum or Vicks under your nose to encourage running.
- Minimize sources of allergies. So if you have a pet dander allergy, don’t sleep with your pets in the bed, even that hurts your heart. If you have a seasonal allergy, take meds and keep your windows shut as you sleep.
- Dust mites tend to accumulate in pillows. Nasty! This can make your pillows a bundle of allergens and dust mites that block your sinuses and lead to allergies. Free up your nose by changing your pillows and washing them.
- Hypoallergenic pillows are ideal for people with this problem. If you get stuffy while you sleep, invest in a hypoallergenic pillow and mattress.
- Stay on top of washing your sheets, pillows, and comforters. Keep in mind that some pillows, particularly memory foam pillows, can’t be washed in a machine. Spot cleaning is good for these pillows. Washing can help remove sources of allergies, such as dust.
12Wear palatal implants
These guys are great at preventing snoring altogether! This is a surgical procedure that puts implants into your palatial tissue. They work by reducing the excess tissue in your mouth which can really cause snoring to be a problem.
The cost of these can vary. Check with your doctor and your insurance to find out if these are covered.
13Visit the doctor
To make sure that some underlying health problem does not trigger snoring, a visit to the doctor may be necessary. Your doctor will look at common factors in snoring and find out what your issue most likely is. Your doctor can also sign you up for a sleep study, which will analyze your sleep and identify issues that may exist.
A sleep study is a procedure prescribed by a doctor where you sleep overnight at a lab. They analyze your breathing and sleep patterns and hormones. You will likely participate in two sleep studies for a sure diagnosis of your snoring issue, but it varies based on your doctor’s prescription.
There are Many Snoring Aids Out There
If you follow the 13 tips for lifestyle change above and they still do not make a difference, it may be time to find a good remedy that will help you stop snoring. There is a huge array of devices, sprays, sleep products, and home remedies for snoring out there, which can cease snoring effectively and immediately. Try a few different things to find out what will work you for you or your snoring partner.
1Stop Snoring Devices
There are various devices designed to stop snoring. Some of these devices are electronic machines. Others are simple devices that you can wear over your nose or in your mouth. Let’s take a look at the available options out there.
- CPAP machines or sleep apnea machines. These can be helpful if you have an issue like sleep apnea. Get a CPAP machine to ensure you breathe right as you sleep.
- Anti-snoring mouthpiece. Mouthpieces are available to hold your mouth and throat in the right position to stop snoring.
- Mouth Guard. A mouth guard can help prevent mouth breathing which leads to tongue folding issues and snoring. A mouth guard can force you to breathe through your nose.
- MADs. MAD stands for mandibular advancement device. These devices force your lower jaw forward in order to prevent snoring.
- Tongue restraining devices. For open-mouthed snorers or back sleepers, the tongue can fold back and lead to snoring. These devices hold your tongue in place so that you don’t snore.
- Anti-snoring chin straps. This funky-looking device will not win you any beauty competitions, but it can hold your mouth closed and help prevent the mouth breathing that leads to snoring issues.
- Nasal dilators. To help you get enough air through your nose and encourage nose breathing, a nasal dilator can work by holding your nostrils open. You insert these at the opening of your nostrils. Your septum holds it in place.
- Nasal strips. These work by holding your nostrils open to encourage proper breathing and nose breathing. They fit over the bridge of your nose and are less invasive than nasal dilators.
- Snoring rings. You wouldn’t think something on your fingers can help with snoring, but these rings work by pressing on acupressure points that can help reduce snoring. Based on the ancient Chinese idea of reflexology, a surprising number of snorers have found relief using these.
You may wonder how to choose the perfect snoring device for you. The key is to identify why you snore or why your partner snores. Then find a device that addresses the root cause of your snoring or your partner’s snoring.
For example, if you snore because you have sleep apnea, get a CPAP. But if you snore because you sleep on your back and your tongue interrupts your breathing, a tongue restraining device or chin strap may work best for you.
You can try different devices to see which works best for you. But often reading online reviews can help you select the best one based on the experiences of other customers. Avoid getting a bad product by checking the average star rating and taking into account problems that other customers have encountered.
These devices also vary in price. Keep your budget in mind as you shop. You can find discounts or coupons online as well.
Check out the warranty and return policy in case the device does not work for you. You don’t want to waste money on tons of products that do not work.
Finally, check the life span of the product. Some last longer than others. Try to find the product that last the longest, giving you the most bang for your buck.
Snore pillows, or anti-snore pillows, are special pillows designed specifically to stop snoring. They often work to adjust the posture with which you sleep to maximize your nose breathing and comfort. They are also often hypoallergenic.
Since the position of your head can influence your breathing, it follows that pillows can help with snoring. You want to change the shape of your throat to improve air flow and stop the breathing that causes those nasty, noisy throat and nasal tissue vibrations that lie at the bottom of snoring.
Some of these pillows are like normal pillows with a rectangular shape. They are extra fluffy to elevate your head.
Others are square, with an indentation in the middle. They look sort of like square donuts. These give your head a decompression which changes the shape of your throat passage and widens your throat.
Some are adjustable so you can add or remove height. Others are solid and can’t be adjusted. Adjustable pillows usually cost more but are more effective.
The material will also vary. Memory foam or ViscoElastic can naturally adjust to fit your head’s size and your comfortable sleeping position. They are also hypoallergenic, a huge plus for those with clogged sinus passages.
Shop around for a pillow using reviews and star ratings. Try out different ones to find the one that works for you.
3Stop Snoring Spray
Stop Snoring sprays work by lubricating your throat, making it moister and less prone to vibration. This can also help with the issue of waking up with a sore throat because of mouth breathing and snoring. You can sleep more comfortably and reduce snoring by spraying this stuff up your nose or in the back of your throat.
Stop snoring sprays typically contain ingredients like phosphatidylcholine. They can also contain oils that are ideal for lubrication. Some of them have anti-inflammatory properties.
Keep in mind that not all of these sprays are natural. So if natural ingredients are important to you, be sure to check the ingredient list. To find an all-natural sleep spray, check online and search specifically for natural options.
The most popular and common brands of stop snoring sprays include Nytol, Rhinol, SnoreZip, and Dr. Snore. These sprays vary in price so think of your budget as you shop around. Look over customer reviews to get an idea which spray might work ideally for you.
Also check with your doctor to make sure that these sprays are good for you. Get recommendations on what product is best for your unique needs. Consider allergies you may have to ingredients as well.
4Snoring Home Remedies
There are a great home remedies can offer you snoring relief. These easy and simple snoring solutions will help you fix snoring without medical intervention. Coupled with the lifestyle changes outlined in the previous section, you can stop snoring immediately using some of these remedies.
Be sure to make sure your snoring is not caused by a serious medical issue like sleep apnea before trying these remedies. Home remedies cannot fix serious medical issues. You have to get medical help to aid you in overcoming the symptoms of sleep apnea or other breathing problems that cause snoring.
- Peppermint oil – This oil can clear your nasal passages, relax your throat, and help with congestion issues.
- Goldenseal – Relieve congestion by taking goldenseal supplements.
- Spearmint – Spearmint relieves digestive issues and acid reflux, which can make you snore because it keeps you awake at night with tummy pain.
- Fenugreek – This herbal supplement naturally helps fight sleep apnea. Coupled with your prescribed sleep apnea treatment, it can really help fight snoring.
- Vitamin C – Vitamin C boosts the immune system. This can make it great for fighting the colds and flus that can obstruct your nasal passages and make your throat tender and sore.
- Eucalyptus – Eucalyptus oil on the chest can clear chest congestion so that you can sleep with minimal breathing problems.
- Humidifier – Keeping the air in your bedroom moist can help you keep your throat lubricated. This prevents the dry, horrid grating sound of snoring and sore throats in the morning. Humidifiers don’t cost much and blow water vapor into your environment.
- Throat and tongue exercises – Strengthening your throat muscles can help heal snoring. Press your teeth together gently. Then stretch your mouth open as far as you comfortably can. Do this fifteen times a day.
- Avoid dairy before bed – Dairy is hard to digest, especially for lactose intolerants. So avoid dairy before bed.
- Avoid eating a lot before bed – Eating big meals before bed bodes all sorts of sleep issues as your body struggles to digest in your sleep. Don’t eat big meals before bed.
Snoring can be a huge disruptive factor in sleep. Since you need your sleep for more than just beauty, it is crucial to minimize this issue. You can get better sleep for you and your partner by using the tips in this article to stop snoring immediately.
Now that you have learned how to stop snoring, welcome sound sleep into your life! End the problem of snoring today.