Snoring Home Remedies to Help You Get a Good Night’s Rest

Whether it's you or your partner who has a problem with snoring, these tips and tricks should help you both sleep better.

snoringphoto credit: shutterstock

When you snore, structures in the mouth and throat — the tongue, upper throat, soft palate, and uvula — vibrate against the tonsils and adenoids. There are many possible causes. Overweight people are more likely to snore, and experts think it’s because the extra fatty tissue compresses the air passages. Drinking alcohol before bedtime is another factor: It causes throat muscles to relax and tissues to sag. And whenever you have nasal congestion from a cold or allergies, you’re more likely to snore, because inflamed tissues and extra mucus interfere with airflow.

Snoring home remedies

Try these preventive measures to help reduce or eliminate snoring:

Extra pillows

Buy yourself a few extra pillows and prop yourself up in bed, rather than lying flat on your back. You’ll prevent the tissues in your throat from falling into your air passages.

Elevate the head of your bed

An easy way to do this is to place several flat boards under the legs at the top end of your bed. A couple of short lengths of two-by-eights or two-by-tens under each leg should raise the bed enough to do the trick.

Sleep on your side

Of course, there’s no guarantee you’ll stay in that position, but at least start on your side with your arms wrapped around a pillow. There’s a good reason you don’t want to sleep on your back: In that position, your tongue and soft palate rest against the back of your throat, blocking the airway.

Try the tennis ball trick

If hugging a pillow doesn’t help, you can ace the problem with service from a sewn-in tennis ball. Here’s how: Sew a little pouch on the back of your pajama top and tuck a tennis ball inside. At night, if you start to roll on your back while you’re sleeping, you’ll get a nudge from that tennis ball, prompting you to get back on your side.

Tape your nose open with nasal strips

They may look odd, but who’s watching? Following the directions on the package, tape one of the strips to the outside of your nose before you fall asleep. They’ll lift and open your nostrils to increase airflow.

And if nasal congestion is causing your snoring, take a decongestant or antihistamine before you turn in.

Gargle with a peppermint mouthwash to shrink the lining of your nose and throat

This is especially effective if your snoring is a temporary condition caused by a head cold or an allergy. To mix up the herbal gargle, add one drop of peppermint oil to a glass of cold water. (But only gargle — do not swallow.)

Use a neck brace

It sounds extreme, but some people have used a neck brace — the kind people with whiplash wear — to stop their snoring. It works by keeping your chin extended so your throat doesn’t bend and your airway stays open. You don’t have to use a stiff plastic brace, however. A soft foam one, available at drugstores or medical supply stores, is less restraining and will work just as well.

Pay attention to your allergies

Reduce bedroom allergens (dust, pet dander, mold) to alleviate nasal stuffiness by vacuuming floors and drapes, and change sheets and pillowcases often. FYI: These are the worst Canadian cities for allergies.

Drink tea

If your snoring is a seasonal problem — and you know you’re allergic to pollen – try drinking up to three cups of tea made from the herb stinging nettle. Herbalists recommend it for soothing inflammation caused by pollen allergies.

To make the tea:

  • Pour 1 cup boiling water over 1 tablespoon of the dried leaf.
  • Cover the tea and let it steep for 5 minutes. Strain and drink.
  • Drink one cup just before bedtime.

Watch what time you eat at

Don’t eat a heavy meal or drink alcoholic beverages within three hours of turning in. Both can cause your throat muscles to relax more than normal.

Lose weight

Snoring improves as you shed some weight. Losing 10 percent of your body weight can help by easing constriction of the upper airway.

Quit smoking

Tobacco smoke irritates mucous membranes, so your throat swells, narrowing the airway. Smokers also have more problems with nasal congestion.

Be aware of your medication

If you’re regularly taking any kind of medication, talk to your doctor about alternatives. Some drugs can make snoring worse, including sleeping pills and sedatives. (Find out what sleep doctors wish you knew about snoring.)

Keep room moist

A humidifier or steam vaporizer in the bedroom can keep your air passages moist; just be sure to clean it regularly, following the manufacturer’s instructions. Another approach: Just before bedtime, fill a bowl with hot water, drape a towel over your head, bend over the bowl so your nose is roughly 15 centimeters from the water, and breathe deeply through your nose for a few minutes.

Living with a snorer?

If you’re living with someone who snores, there’s a better than even chance the nightly sonorities are fraying your relationship. But remember, other spouses and partners have dealt with this too — and survived. So before you head for the hills, consider some practical methods to deal with the rumblings of your otherwise lovable bedmate.

Method #1: Earplugs

They are inexpensive and quite comfortable, once you get accustomed to them.

Method #2: White-noise

These electronic devices produce a consistent sound that muffles other noises.

Method #3: Turn in well before your snoring spouse

That way, at least, you have a head start on a good night’s sleep. Here are 12 innocent habits that may also be ruining your sleep.

When it’s time to see a doctor

Loud, excessive snoring can signal sleep apnea, a potentially dangerous condition that requires treatment. Contact your doctor if you’re a loud snorer who stops breathing for short periods when you’re asleep. You should also notify the doctor if you sometimes wake up gasping for breath, if you wake up with headaches, or if you’re sleepy during the day. Sleep apnea can reduce levels of oxygen in the blood, eventually leading to elevated blood pressure and an enlarged heart. In addition to lifestyle modifications (losing weight or changing your sleeping position), some doctors sometimes recommend a continuous positive airway pressure (CPAP) device for nightly use. Surgery is also possible. Make sure you’re aware of these less obvious sleep apnea symptoms.