How to stop snoring: Causes and natural remedies to try today

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  • Snoring can often be joked about, but if you or your partner have a continuous issue with snoring it can be anything but funny.

    As a parent you need all the sleep you can get, so if you’re being kept awake by a snorer we can bet you’ll try anything to get them to stop.

    We’ve looked at what causes snoring as well as some natural snoring solutions, so try some of these tonight to kick that snoring habit and finally get that oh-so-desired deep sleep.

    Snoring causes: why do people snore?

    Eating dairy

    Milk and other dairy products can cause a build-up of mucus at the back of your throat and this can make the snore louder.

    Eating just before bed

    If you eat a big dinner too close to your bedtime the undigested food will push up on your diaphragm and affect your breathing – causing you to snore.

    Drinking alcohol

    A lot of non-snorers will find they suddenly start snoring after a night down the pub. This is because it causes your throat muscles to relax.

    This also happens if you take sleeping pills or antihistamines just before going to sleep.

    Credit: Getty Images


    There are loads of reasons why smoking is bad for your health and snoring is another one. Smoking causes your throat to swell which makes you snore.

    Living by a busy road

    Living by a busy main road can have some really negative effects on your night’s sleep and general health. The toxic gases and particles that make up the pollution that is released from car engines can penetrate your home and effect your throat and nasal passages causing you to snore. If you’re not going to moving anytime soon make sure you keep your bedroom window closed.

    Being overweight

    The most common reason someone snores is because they’re carrying a bit more weight than they should be.

    You don’t even have be to clinically obese, just being half-a-stone overweight can make you snore on a regular basis.

    Eating spicy food

    It has been said that acid reflux caused by very spicy foods can contribute to snoring. Acid reflux can cause sinus problems, coughing and chest pains at night because acid and undigested food particles sit in your airway when lying down, which cause blockages that create snoring problems.

    Sleeping on your back

    Sleeping on your side could reduce your snoring by half. Try putting something lumpy, like a tennis ball, up the back of your nightshirt so you’re not tempted to roll back over. However, if you’re suffering from Obstructive Sleep Apnoea, you will snore in any position.

    Natural remedies for snoring: how to stop snoring

    These natural remedies for snoring could help you and/or your spouse to get a good night’s sleep.

    Practise your singing voice

    If you snore through your mouth, singing could help you get a more peaceful night’s sleep. Having regular singing lessons will give you vocal exercises that tone the soft palate, the tongue, the nasal passages and the palatopharyngeal arch.

    Sort out your pillow

    Most snorers will snore with any pillow – but it’s possible that you could be allergic to your pillow (especially if it’s feather). That could be preventing you from breathing through your nose, causing you to snore.

    natural remedies for snoring

    Credit: Getty Images

    Eat a spoonful of honey

    Wondering what to eat to stop snoring? A lot of people snore because their throat is dry. A spoonful of honey will make it moist without making it phlegmy, like milk does.

    Elevate your head as you sleep

    One brilliant natural remedies for snoring is elevating your head. Pop some flat boards underneath the legs or the top of your bed and it will lift up your head as you sleep. Elevating your help helps keep your throat and nasal passages clear and open so that you can breath easier.

    Gargle peppermint

    If you’re suffering from a cold, gargling with a peppermint mouthwash can shrink the lining of your nose and throat. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water, move this around your throat area but careful not to swallow.

    If you’ve tried everything and you’re still losing sleep, or keeping your partner up all night, your doctor can help.

    They might be able to refer you to a sleep centre for advice or there are private sleep clinics available – at a cost though!

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