Natural Ways To Reduce Snoring

To some people it's a bit of a joke. For many, it's the source of endless nights of frustration. We're talking, of course, about snoring.

If you're a snorer, or your nightly sleep is ruined by sharing a bed with someone who snores, you might be interested to note that 25th - 29th April is National Stop Snoring Week.

This annual event by the British Snoring and Sleep Apnoea Association aims to promote awareness of snoring and the idea that nobody has to suffer. So we thought we'd take this opportunity to look at some natural remedies for snoring.

Snoring can be frustrating for sleeping partners as well as the sufferer. Follow the natural snoring remedies in our post to improve your sleep and reduce strain on a relationship.

While the condition might seem never ending, there are actually some natural ways you can reduce your snoring. But first, what is snoring, and how does it happen?

What is snoring?

Almost half of adults snore, but it affects many more when you consider those who have their sleep disrupted by snoring partners.

It is caused by air being unable to move freely through your nose and throat, which causes the vibration of tissues and muscles. The vibration is what makes the familiar snoring sound.

For snorers and people who share a bed with one, it can be extremely frustrating; leading to tiredness, stress, and sometimes even sleep deprivation.

Natural snoring remedies

There are plenty of gadgets that are marketed at people who snore, although many of these aren't tested and backed up by scientific proof.

Those who sleep alongside a snorer often find a pair of earplugs helpful to some degree. Other partners find that sleeping in separate bedrooms is the only solution. But there are actually a range of natural ways you can reduce or even stop snoring.

Let's take a look...

Lose weight

Snoring isn't something that only affects overweight people – it can happen to people of any size.

But if you're carrying a few extra pounds and suffer from snoring, it might be time to try and slim down a little. In particular, carrying excess weight around your neck and chin can put pressure on your throat which may cause snoring.

If this is causing your snoring, consuming a healthier diet and taking more exercise might help to reduce the problem. There's even some evidence to suggest that sleeping and weight loss are linked - so the two go hand in hand.

Exercise

As well as helping with any weight loss targets, exercise can also help to improve your muscle tone. This is an important part of the complex snoring puzzle; exercise helps to tone the muscles in your throat amongst other places, which can in turn help you overcome snoring.

Sleeping position

The position you sleep in can have a huge impact on the quality of your sleep, and can also affect snoring. If you sleep on your back, the chances are that you're more likely to snore. This is because your tongue falls towards the back of your throat which causes a vibration against the wall of the throat as you breathe.

In order to reduce snoring, try altering your sleeping posture by laying on your side.

Clear your nasal passage

For many people, snoring begins in the nose. If you're blocked up, it means the air you breathe in is forced through a narrower passage – something that often causes snoring to occur.

To open up your nasal passages and reduce snoring, you can try taking a hot shower before bed. You can also try rinsing with a salt water solution.

Reduce alcohol intake

Alcohol can act as a relaxant, and while this might sound appealing in terms of trying to rest at night, it can actually work against you. This is because alcohol causes the muscles in your throat to relax, reducing its resting tone and making it more likely that you'll snore.

Cut down on alcohol, especially four to five hours before bed time, if you find that you often snore after having a few drinks.

Stop smoking

The chemicals and toxins in cigarette smoke can act in a similar way to alcohol by relaxing the muscles in your throat. Smokers often struggle with snoring for this reason.

We all know the dangers and health risks associated with smoking, but if you do need another reason to quit, this is it.

Avoid allergens

Allergens in your bedroom may also contribute towards snoring. The problem is that they come in many different forms. Dust, pollen and house dust mites can all trigger allergic responses, and this can cause snoring in some people.

You can try to eliminate allergens by keeping your bedroom clean and tidy and washing bedding regularly. It might also be worth investing in a hypo-allergenic mattress to reduce allergic reactions.

If you suffer from hay fever, read our tips on reducing allergens in your home.

Keep hydrated

When you're dehydrated, the fluids in your nose and throat become thicker, which means it can be harder to breathe effectively. This may lead to snoring. To avoid becoming dehydrated, you should aim to drink six to eight glasses of fluid per day. It might also be a good idea to take a bottle of water to bed and sip from it if you wake up with a dry throat in the night.

Sleep hygiene

Your sleeping habits are really important when it comes to snoring. People who have poor sleep hygiene are often much more likely to snore. This is because when they finally do get to sleep, they are often overtired and fall quickly into a deep sleep, which causes muscles to relax and snoring to begin.

Some ways to improve sleep hygiene include:

• Ensuring your bedroom is tidy, free of clutter and a relaxing place to be.
• Getting into a routine where you go to bed around the same each night.
• Avoiding bright computer screens and television directly before bed.
• Having a comfortable bed and mattress that supports you effectively.

Read more of our tips on improving your sleep hygiene here.

If you work shifts, it can be difficult to have a healthy sleep routine, but there are some steps you can take.

Make sure your bedroom is a relaxing place and you get a regular, routine amount of sleep.

How have you overcome snoring?

Have you previously been a snorer but have now broken free of its stranglehold? How did you do it? If there are any tips for overcoming snoring that we've missed, please leave a comment below!

If you currently struggle with snoring, or you are frustrated by a sleeping partner who snores, try the remedies above and let us know how you get on.

It can be a really frustrating thing for everyone involved, but hopefully these natural snoring remedies will help you to rest easier at night.