Snoring is caused by the tongue, mouth, throat or airways vibrating as you sleep. These areas of the body naturally relax, sag, and narrow during sleep, causing them to vibrate as air passes through. Chronic snoring can cause disruptive sleep for the snorer and their partner. However, there are plenty of simple, natural remedies you can try to alleviate snoring.
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According to the Mayo Clinic, the most common causes of snoring relate to health and lifestyle factors such as:
However, snoring sometimes signals a more serious underlying health condition. For example, snoring is a key symptom of sleep apnea, a condition where breathing stops and starts while you sleep.
The Mayo Clinic advises that if lifestyle factors cause snoring, some simple adaptations can prove highly effective.
Simple changes can include:
While these changes may not yield results overnight, you can consider getting your partner a pair of earplugs if snoring affects the overall quality of their sleep.
Suppose lifestyle changes are not helping, or your snoring significantly affects your partner's sleep. In that case, it could be time to see a doctor or try other known methods of snoring reduction.
Sleeping on your back could cause your snoring, so sleeping on your side to curb it is one method you can try. This is because a supine position causes the tongue to collapse onto the throat. When the tongue rests against the throat, it vibrates while you breathe.
Anti-snoring pillows help you adjust your sleeping position by elevating your head to prevent snoring. They work by adjusting your head's position to keep nasal passages open through the night to alleviate vibrations in the airways.
If blocked or narrow airways are causing your snoring, some options open to you include anti-snoring devices, such as nasal strips, dilators, and nasal and throat sprays. Essentially, they all aim to keep airways clear and reduce swelling in the nasal cavity to reduce overall vibration.
One potential cause of snoring is your mouth falling open while you sleep and obstructing your airways. Asking your partner to describe your body position while snoring is one way to discover if this is the root cause.
A chin strap is one solution because it keeps the mouth closed while you sleep. In practice, this makes you breathe through your nose and diverts air away from the vibrating areas in your throat.
If your tongue partially blocks the back of your throat while you sleep and pillows, sleep position or lifestyle adaptations are not working, you can try a mouthguard.
An anti-snoring mouthguard is worn through the night to bring your tongue forward. This helps prevent the tongue from collapsing to the back of the throat through the night.
According to the National Institutes of Health, chronic dehydration is closely associated with obstructive sleep apnea, a common cause of snoring. When you are dehydrated, the secretions in your nose can become stickier and create more obstruction in your throat and, therefore, more snoring.
It’s important to drink fluids throughout the day to stay hydrated. The U.S. National Academies of Sciences, Engineering, and Medicine recommend consuming approximately 15.5 cups of fluids daily for men and 11.5 cups per day for women.
If lifestyle choices are not an issue or snoring is causing distress, it may be time to see a doctor. What's more, if you feel exhausted throughout the day or make choking or gasping noises throughout the night, you may be suffering from sleep apnea, which requires medical attention.
If you choose to go to a doctor, they will check your mouth and nose for any problems. Taking your partner along to your appointment to describe what your snoring is like may also be helpful.
Mack’s Ultra Soft Foam Earplugs
While earplugs don’t stop snoring, they can relieve your partner to ensure they get sound sleep. This 50-pack of earplugs is made of comfortable foam with a low-pressure, slow release. They have a Noise Reduction Rating (NRR) of 33 decibels to keep noise out.
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Oubonun Premium Adjustable Loft Quilted Body Pillows
These pillows support the spine for side, back and stomach sleepers. They are made of skin-friendly, breathable cotton pillows to improve comfort. Allow up to 48 hours for the pillows to expand into full shape.
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Rhonimed Mute Nasal Dilator for Snore Reduction
This trial pack of nasal dilators comes in sizes small, medium and large to find the perfect fit. They help to increase airflow in the nose during sleep. They are Federal Drug Administration-registered, drug-free and clinically tested. They are made of medical-grade biocompatible polymers.
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Sleep Legends Anti-Snoring Chin Strap
This chin strap keeps your mouth closed at night while sleeping. It has adjustable hooks and loop straps to help you get a secure fit. Simply place it on your head and tighten the straps behind your ears to close your mouth.
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Mars Veterinary Anti-Snoring Mouth Guard
Get a better night’s sleep with this anti-snoring mouthguard. It is made of soft, medical-grade silicone and is odor-free. It is reusable and can be easily cleaned with water.
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This memory foam wedge pillow elevates the head and neck during sleep, preventing the airway obstructions that commonly cause snoring.
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SnoreStop Extinguisher Anti-Snoring Spray
This tasteless spray targets the back of the throat and opens the airways to prevent snoring. It uses natural ingredients and is an alternative to a wearable device.
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Lauren Farrell writes for BestReviews. BestReviews has helped millions of consumers simplify their purchasing decisions, saving them time and money.
