Stop Snoring the Natural Way with 5 Easy Tips

Sleep is the single most amazing thing on this planet. Learning how to stop snoring can make a huge difference in your life.

I’m fairly sure that no one would argue with that. MILLIONS of Americans aren’t indulging in this wonderful thing in dreamland! Why, you ask? Snoring. Snoring is one of the biggest problems standing in the way of millions of restful nights.

“[Snoring] is a common problem among all ages and both genders, and it affects approximately 90 million American adults — 37 million on a regular basis.”

That’s A LOT of snorers!Who knew we had so many people experiencing not-so-silent nights! Not only is it a huge nuisance to a sleeping spouse, but it can also be a serious risk to your health.

Thank heavens, there are many natural remedies that can stop a snorer in his (or her) tracks. But before we jump into how to stop snoring from standing in the way of millions of restful nights, let’s explore what causes snoring in the first place.

You will find yourself snoring if air can’t move freely through your nose and throat. There are several reasons that this flow of air can be obstructed, like a sinus infection, a deviated septum, large tonsils, or a long uvula (that dangly piece of tissue that hangs down in the back of your throat). Aging can relax the throat and tongue muscles, which allows them to fall into the airway. Even being overweight can lead to bulky throat tissue that causes snoring.

As you can see, for mostly everyone who has a snoring problem, it’s not by choice. It’s not their fault, and they can’t help it! But that doesn’t mean you have to live with the annoying sounds of a snorer till the end of time. Let’s take a look at 5 of the best natural remedies to kick snoring to the curb.


Mouth and throat exercises can help you stop snoring.PC: The Art Career Project

Just like any other muscle in our body, we need to work out our throat muscles. When you sleep, these muscles relax, your tongue can fall backwards, and your throat muscles become smaller. In this case, you can use a couple throat exercises to strengthen those muscles to prevent them from loosening while you sleep.

There are some awesome mouth and throat exercises that you can benefit from too. Even singing, which tones the muscles in your throat, can help stop snoring. You can also tone your throat by repeating the vowels “A-E-I-O-U” for three minutes each day.

One last nifty mouth exercise- starting just behind your top row of teeth, slide the tip of your tongue backward along the roof of your mouth, and repeat this action for three minutes. Just like any other muscle in your body, you need to work out your mouth and throat muscles. Exercises like this strengthen your throat muscles to prevent them from loosening while you sleep, alleviating snoring.


evelated-head-sleep-300x219PC: Wholesome One

A lot of times, the position of your head on your pillow will affect snoring. The farther back you tilt your head, the more likely the ganglion (hangy part in the back of the throat) will fall to the back of your throat, causing the sound while you sleep. There are specific pillows that can help you prop up your noggin while you are sleeping, or you can just add an extra pillow you make sure your head is in a higher position than the rest of your body.

Another factor can be if you’re a back sleeper. Side sleepers (although not always) and tummy sleepers don’t snore as much because of the positioning of the head and throat. Try switching up your sleeping style!

If you are already used to sleeping on your back every night, never fear! Making sleeping on your side a nightly habit can be easier than you think. One extreme yet guaranteed way to do this is by attaching a tennis ball to the back of your pajama top.

If nothing else works, try sewing a sock onto the back of your shirt and put the tennis ball in the sock. This way, when you go to roll over during the night, the discomfort of the tennis ball will force you to stay on your side. Foolproof!


Use a humidifier to stop snoring.PC: Pick My Humidifier

Snoring can also be caused from dry air in the bedroom. We breathe best in environments with levels of humidity between 35 and 45 percent. States like California or Arizona are known to be especially dry. And when you breathe in dry air, the membranes in your nose and throat are irritated. So if you live in a place, like California or Arizona, that are known to be particularly dry, add a humidifier to your bedroom décor to help stop snoring.

Humidifiers moisturize the atmosphere in your home by pumping out moist air, helping you to breathe clearer by keeping your throat lubricated. Although this is one natural remedy for snoring, it may not be effective for all cases. It can also be more costly, unlike the former options which are free.

Lose Weight

Lose weight to stop snoring.PC: Spoc-Ortho

You knew this was coming, but it HAS to be said. Losing weight is always a good idea. When you are carrying extra pounds, there is added stress around your windpipe and throat (airway). Losing weight relieves the stress around your throat that is constricting your ability to breathe. Exercising for the recommended 30 minutes a day might help you stop snoring.

Try shush

Stop snoring with an herbal supplement.

You might be wondering, “Do natural supplements help snoring?” The answer is YES, herbal supplements have been used for thousands of years. Chinese herbs, such as cassia, are extremely powerful against snoring. Cassia is the bark of an evergreen tree that originates in southern China and is also commonly used as a spice.

Herbal remedies in the form of anti snoring pills are an effective and popular way to treat snoring. A firm believer in the power of Chinese herbal medicine, BioTerra Herbs sells all-natural solutions like this “Shush” snoring supplement. This little bottle has very high reviews. It’s also a vegan supplement and gluten-free!

There are many other herbs that are claimed to help stop snoring, such as peppermint, spearmint, and eucalyptus. But what we love about the “Shush” snoring supplement, that contains cassia and gambir (the dried extract of a plant that is also native to China), is that it comes in a spiffy vegetarian capsule without any of the “fillers” that other supplements have.  

So there you have it. No matter what your cause of snoring may be, we hope that these 5 natural remedies will be able to silence the beast and help you catch some Zzzzs! Because everyone deserves a good (and quiet) night’s sleep. Remember, every body is different, so give it time to adapt to a new product or adjustment before you give it the boot. Please leave a comment below and let us know which one of these solutions worked for you!

Keep the conversation going! Tweet us! @BioTerraHerbs #stopsnoring

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This post was originally published in October 2013 and has been revamped and updated for accuracy and comprehensiveness.