Snoring Remedies

Loud and frequent snoring is more than a nuisance, so it's no surprise that people look for snoring remedies.

According the American Academy of Otolaryngology, about 45% of adults snore occasionally and 25% do so habitually. Problem snoring is more common in men and in people who are overweight. Snoring also usually gets worse with advancing age.

Mark Mahowald, MD, is the director of the Minnesota Regional Sleep Disorders Center. He says that snoring is very prevalent, and although people joke about it, it can cause serious problems within a family.

Dr Mahowald cautions snorers about purchasing over-the-counter sprays and pills that promise to stop snoring, and instead, suggests some lifestyle changes and natural snoring remedies.

Snoring happens when the tongue, soft palate, tonsils and muscles in the back of the throat contact each other during sleep, generating a vibrating sound. At first, snoring occurs when you are lying on your back and the tongue falls back, increasing airway obstruction. If you are a snorer like this, sleeping on your side will usually help you stop snoring.

You can also try raising the head of your bed four inches, by placing blocks or a wedge under the head of the mattress, according to the American Academy of Otolaryngology.

As time progresses, snoring can occur when you are sleeping on your side or with your head raised. Eventually, snoring can go on all night and in all positions. This means it is time to examine your lifestyle.

2. Lose 10% of your body weight.

Overweight people often have bulky neck tissue. If you are overweight, losing a modest amount of weight - even 10% of your body weight -- can help you stop snoring, according to Dr Mahowald.

3. Avoid alcohol and sedatives.

Anything that causes sedation, such as sleeping pills or alcohol, can also cause snoring because they suppress your urge to breathe. If you snore because you have a couple of drinks or a sedative at night, either cut back or stop it altogether.

4. Inhale steam before bed.

Nasal congestion can often cause snoring. You can try to reduce night-time congestion by deeply breathing steam through your nose before bedtime. Steam vaporizers are very effective at doing this. Herbs for snoring and a snore spray may also help achieve a similar objective.

5. Try nasal strips.

Nasal strips can provide short-term relief from congestion and may also help some people stop snoring.

It is easier to breathe when your nostrils are open wide, so nasal strips, worn on the nose, can help if snoring is coming from your nose. They will not help, however, if snoring comes from the base of your tongue or soft palate, rather than the nose.

You have nothing to lose by trying these snoring remedies.

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