Snoring is one of the most annoying conditions you can ever experience. Whether you suffer it firsthand as the snorer or the one hearing the rumbling noise, this common problem is beyond just a simple bedtime auditory crisis. Not only is it disruptive to others, it is also indicative of some health problems.

Habitual snorers can be at risk for serious health problems, including obstructive sleep apnea. Sleep apnea creates several problems, including long interruptions of breathing (more than 10 seconds) during sleep caused by partial or total obstruction or blockage of the airways. That is why people with obstructive sleep apnea sleep lightly to try to keep their throat muscles tense enough to maintain airflow.

Snoring is also an indication of strain on the heart. Prolonged suffering from obstructive sleep apnea often results in higher blood pressure and may cause enlargement of the heart, with higher risks of heart attack and stroke.

Dealing with snoring can help you alleviate some of these risks, as well as free you from a nuisance that can also affect other people. Here are 5 natural and practical tips on how you can prevent snoring.

Humidify Your Room

The first factor that can affect snoring is the air around you when you sleep. It is proven that if you sleep in a room with dry air, it is more likely for you to snore. Dry air dries out the throat as well as the nasal membranes, which then contributes to congestion – which ultimately leads to snoring. Also, this makes air movement restricted, making the tissues around the throat vibrating.

There are many ways for you to deal with this, like moving to a cooler place when you sleep or getting an in-house humidifier. Additionally, it is much better to sleep in a comfortably humid room anyways, so it’s really advisable to humidify your room.

If you already have a humidifier and still feel that it won’t be enough – which is actually possible in the worst cases of snoring –you can try to freshen up the air around you. If dry air and congestion are making you snore, try incorporating essential oils like peppermint oil to your vaporizer or humidifier. Doing so can help open up your airways and clear out your sinuses while you sleep. About 30 minutes before you crawl into bed, try adding 3 to 5 drops of peppermint or eucalyptus oil into your humidifier or vaporizer to create a soothing environment for your sleep.

Try to Lose Weight

The main physiological explanation for snoring is poor muscle tone in the throat and tongue. Throat and tongue muscles can be too relaxed, which allows them to collapse and fall back into the airways. This can result from deep sleep, alcohol consumption, and use of certain sleeping pills. Normal aging can also cause further relaxation of these muscles. Furthermore, bulky throat tissues can also be an issue, which happens more likely when you are overweight.

That is why if you’re overweight there is a higher probability that your condition is causing your snoring. Possibly, it is making it worse. As mentioned above, overweight people can have extra tissues in their throat that contributes to the unsettling snoring sound. The more blockage occurs in your throat, the more air is interrupted as it flows, creating the vibrations that result to snoring.

Elevating Your Head

One way to clear up the airways is to make sure that your head sits on a slightly higher level than your body. Elevating your head while sleeping can help open up airways and make breathing easier.

Then again, if your head is too high, your airways can get constricted and that may cause you to snore even more. If you have a pillow that is too thick, or you sleep on multiple pillows, try adjusting the height. Knowing what is too fluffy and too flat is important when it comes to deciding what you rest your head on. Finding a pillow that keeps your head and neck in a proper position is worth taking the time to do in order to help you breathe right as you sleep.

Additionally, you can raise the head part of your bed about four inches or so. This can help you keep your tongue from falling back and blocking your throat, and may help open up your airways a little bit more.

Knowing What Makes You Snore

Figuring out what’s making you snore is hard to do, but absolutely necessary for habitual snorers. This means that you can treat your condition with much more success if you know what could possibly be causing you to snore, rather than trying dozens of remedies that have nothing to do with the problem.

Start off by examining your lifestyle and diet, like determining if you are you overweight. Drinking alcohol before bedtime can affect your snoring, so try to stop if you’re dependent on alcohol every day just to sleep.

The structure of your mouth can also be the culprit, and you need help from a physician to determine so.

If you determine that the manner of how you sleep is causing you to snore, try to have a family member or a close friend observe when you sleep:

  • For closed mouth snoring: If your mouth stays shut but you still snore, it may indicate a problem with your tongue or nasal passageways.
  • Snoring with your mouth wide open: The tissues in your throat may be the culprit that is causing you to snore with your mouth open. If your throat is partially obstructed, you to try to force more air out when you exhale, resulting in you snoring.
  • Snoring on your back: Often times, when you sleep on your back, you breathe through your mouth, which can exacerbate snoring.
  • Snoring regardless of position: Possibly the sign of a more serious problem, such as sleep apnea. See your doctor if your snore loud enough to keep your partner awake or if you wake yourself up.

Try to Get Snoring Solutions from Other Products

There are other snoring solutions that other scientists have developed, and they are available for purchase. For example, you can wear straps that position your jaw in such a manner that your throat will be rid of many sources of your snoring problem. 

Aaron Creedon, a self-confessed snorer, tried out MySnoringSolution from WithoutSnoring.com. He got a non-intrusive device that helps people stop from snoring.

What the device does is keep the mouth in position with a chinstrap, while the material stretches around both ears and finally over the back of the head. 

Aaron’s Review says, “The way it functions is a little different than others I have tested.  The strap holds the chin in the same way a hammock would hold something. By holding the jaw in place throughout the night, this prevents snoring. Snoring is basically caused when the mouth is open and the tongue slips into the back of the throat.”

There are also consumables that can help deal with snoring. Herbal pills are available that are aimed at reducing snoring, such as BioterraHerbs’ Herbal Snoring Pills. They’re made up of natural enzymes that target nasal congestion and work to reduce it, which in turn may reduce your snoring. There isn’t a whole lot to back the claims, but it’s something to look into if you’re feeling up to trying out different treatment methods.