Helpful Tips to Reduce Snoring

woman putting a finger over her lips in a gesture of silence

If you or your partner snore, a good night’s sleep may seem far-fetched. There are many ways that sleep specialists can help you reduce snoring, but if it’s only an occasional problem, you may want to try one of these home remedies first. However, if none of these work, or if you have a serious snoring problem, you should speak to your Doctor.

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Avoid Sleeping on your Back

Because of the sleeping position, this causes a vibrating sound during sleep due to the back of the tongue resting on the back wall of the throat. Try sleeping on your side for improvements.

Drink Plenty of Water

Dehydration can worsen snoring because your mucus is thicker when dehydrated. Drink plenty of water throughout the day so that you are hydrated throughout the night. Avoid beverages that worsen dehydration such as caffeinated or sugary drinks.

Lose Weight

If you are overweight and you snore, losing weight may help reduce snoring. The extra weight around your neck or chest can cause strain on your throat and in turn cause you to snore.

Wash your Sheets and Pillowcases

Washing your bed clothes can reduce allergens and dust mites. Allergens can irritate your sinuses thus causing you to snore.

Peppermint Oil Can Reduce Snoring
Peppermint is a natural anti-inflammatory agent and can reduce the swelling of membranes in the nose and throat that cause snoring. Put a few drops of the oil into a humidifier or diffuser and turn it on 30 minutes before you turn in. Keep it running all night to help keep your airways clear. This is an especially helpful solution if you’re just experiencing temporary snoring problems due to a cold or allergies.

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Photo by Kristina Flour on Unsplash

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