How to stop snoring? 10 natural remedies and other solutions

Snoring is not unusual among the population, but it carries health problems. However, 50% of men and 25% of women snore. This is a high statistic considering the fact that it is not a good thing.

The first thing to do is inquire about the cause. You have to go to the doctor for a check-up to discover the evil behind snoring. Fortunately, there are natural remedies and various solutions to stop snoring.

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How to stop snoring? 10 natural remedies and other solutions

When a person snores there can be different types of inconveniences. First of all, whoever sleeps with this person is also affected. Anyway, you have to understand that it is a health problem, and that it must be addressed and solved.

Snoring can be caused by sleep apnea. There are also other causes such as polyps, sinusitis or the fact that the septum of the nose is deviated. The main thing is to find the cause of snoring and try to alleviate this problem with natural remedies and other solutions to stop snoring.

1. Guttural exercises

Doing some guttural exercises before bed helps reduce snoring. There are people who snore due to a lack of muscle tone in the throat. For this reason singing or doing guttural exercises can help stop snoring.

One way to do this is to play a wind instrument, especially minutes before going to bed. Another idea is to repeat a sound that involves the letter "g", saying "uga", "guga" or similar. You have to repeat it as if you were singing.

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2. Special dinner to avoid snoring

Eating a certain way before going to sleep can help stop snoring. Sometimes snoring is due to the fact that the food eaten is very heavy. These cause the stomach to press on the diaphragm and as a result there may be snoring.

For this reason, you should have light food for dinner, such as salads, fruits and vegetables. You also have to avoid drinking carbonated drinks, as well as reducing dairy consumption. These produce mucus that can increase snoring.

3. Gargle with honey and raspberry

With an infusion of honey and raspberry you can gargle to reduce snoring. In flu episodes it is common for snoring to increase, but an infusion of honey can help both health problems.

In these cases it is good to gargle with an infusion of honey and raspberry, as it is a suitable solution to stop snoring. The mixture of these two ingredients gives rise to an efficient expectorant that helps to remove phlegm.

4. Olive oil and rue

A natural remedy to stop snoring is made by mixing olive oil and rue. It is recommended to add rue in a bottle with olive oil and let it rest for two weeks, although you also have to visit the doctor to find out the origin of snoring.

Once the mixture is ready, strain it and reserve the oil alone. It is used by smearing it before sleeping on the nape, neck and nose. In this way the person can see that their snoring decreases or disappears completely.

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5. Cervical collar

An effective solution to stop snoring is to wear a cervical collar.. Most of the time, posture at sleep causes snoring. For this reason a cervical collar can be of great help.

There are soft foam collars, such as those prescribed after an accident that injured the spine. These help to maintain a different posture from the natural one when sleeping and with this it is possible to stop snoring.

6. Treat nasal pathologies

When snoring does not improve, you have to find out if the nasal passages are the problem. Polyps or a deviated septum are the most common nasal conditions that cause snoring, so they require revision.

There are over-the-counter nasal bandages in pharmacies that promise to eliminate snoring. However, they are not scientifically endorsed, and it is very likely that they will not work if the origin of this problem is a condition in the nasal passages.

7. Water, salt and baking soda

If snoring is caused by congestion, water with salt and bicarbonate can solve it. This home remedy to stop snoring is very simple, and it also relieves you if you have a cold and nasal congestion.

Instead of using the saline solutions that are sold in pharmacies, you can resort to this remedy. It is enough to mix a little salt and baking soda in water and with that wash the nose, which relieves immediately.

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8. Tonsil removal

When children snore frequently, a medical check-up is necessary. An otolaryngologist is in charge of reviewing the reason for snoring in children, as you have to know that this is never normal.

If a child snores very loudly and also suffers from apnea (stop breathing for seconds while they are asleep), it will be necessary to assess whether it is caused by their tonsils being too large. In this case, they will have to be removed to eliminate the problem and other resulting situations, such as maxillary malformations.

9. Gargle with mint

Gargle with mint can help to stop snoring. Peppermint is great for releasing the lungs and allowing proper air passage, so it can help improve air circulation.

For this you only have to prepare an infusion with mint. You can use the herb or an essential oil. Gargle with this tea before going to sleep, which should be enough to make a clear difference.

10. Changes in habits

There are several habits that could make it difficult to quit smoking. Obesity, smoking, or alcohol intake are some of the most common factors that cause people to snore. Also some sleep medications can cause snoring.

The most important thing to stop snoring is exercising, quitting smoking, and not drinking before bed. Do not forget that all this improves the respiratory system and the vascular system, which allows to improve the general health of the body and to avoid snoring more.

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Bibliographic references

• Ancoli-Israel, S. (1996). All I Want Is a Good Night's Sleep. St. Louis (Missouri) USA: Mosby.

• Chokroverty, S. (2007). 100 Questions & Answers About Sleep And Sleep Disorders. Burlington, (Massachusetts), USA: Jones & Bartlett Learning.

• Stickgold, R. and Matthew P. W (2009). The Neuroscience of Sleep, London: Academic Press.