Whether your nasal passages play a symphony every night or you’re one of the many unsung heroes who tolerates someone else’s snoring, it’s something that can go beyond a harmless (albeit annoying) quirk. Snoring can often lead to much bigger problems down the road if left unfixed, such as sleep apnea. It can keep others awake, and can affect the quality of your sleep and energy levels. But not to worry: here’s a quick guide to what causes snoring, and what can you do about it.

What Causes Snoring?

Sleeping on your back can cause more problems than you may realize, and changing this habit may help you stop snoring naturally. When a person is lying on their back, the muscles in the back of their throat relax. There is an air passage connecting the nasal canal to the windpipe and lungs, and the passage is the narrowest at the back of the throat. When lying flat, it becomes even narrower. In fact, it becomes so narrow that your soft palate (tissues that are part of the back of  your mouth) starts vibrating as air travels through this tight space, making the sound which we recognize as snoring.

It is important to stop snoring naturally because if the muscles in the back of a person’s throat are larger than average, it can block the airway completely. The body sends a signal to the brain to wake the person up and start breathing again. This is the condition known as sleep apnea, and Reader’s Digest warns that snoring can easily lead to this condition. Obesity can heighten the chance of snoring since there is more fat and tissue in the back of the neck, causing a tighter passageway, and nasal congestion and allergies can also cause snoring if they block the airway.

 

Herbal Supplements

Using herbal supplements can aid in better quality (and quieter) sleeping. Natural ingredients like gambir and cassia root are all-natural and are known to help the body when it comes time to rest. Herbal supplements are good to use to help naturally stop snoring, and can also help with important issues like immunity, weight loss, and mental focus.

 

Another great (and great-smelling) all-natural route is to use essential oils, which can help clear up sinuses and the nasal canal and calm the body. Eucalyptus and peppermint oil in particular are a great way to help clear the sinuses, and lavender is known to aid in relaxation, especially if you’re trying to sleep in a new position and need some help falling asleep. If you have trouble sleeping on your side, try getting a body pillow to keep you from rolling and turning. Use essential oils in a diffuser or rubbed on your temples and throat for extra relaxation and easier breathing, and to stop snoring naturally.

What Else Can You Do?

Maintaining a healthy weight has many benefits, one of which is having more room for air to pass through your windpipe. Being in good shape naturally helps you sleep better at night, and helps supply your body with energy throughout the day. Eat healthy and exercise, especially in conjunction with natural wellness and energy supporting herbal supplements, to lose weight, but also to prevent sickness and colds, which can contribute to nasal congestion.

If you want to go a step further, avoid foods that cause mucus buildup. Dairy products leave mucus residue in your throat, so try to avoid consuming cold, damp foods before bedtime. To naturally stop snoring, Dr. Axe also advises not eating a big meal right before bedtime, another tip that can also aid in weight loss efforts.

Combined with healthful, all-natural nutrition and anti-snoring support, these tips are a great way to start experiencing better sleep, and may help to stop snoring altogether. If you want more tips on how you can live your happiest, healthiest life, get in touch with us today to boost your health, enjoy quieter sleep, and make your sleeping partner grateful.