5 Drug-Free Ways to Stop Snoring Now

If you snore or sleep with someone who does, then you know that it’s no laughing matter and can keep you up ALL NIGHT. 

Unfortunately, an estimated 45% of normal adults snore at least occasionally and 25% do so habitually, according the American Academy of Otolaryngology. However,  snoring is more common in men and in people who are overweight. And snoring usually gets worse with advancing age.

If you are facing a situation where you can’t sleep because you or someone you are sleeping with snores loudly, do not panic and run to purchase an over-the-counter spray or pill.  Fortunately for you, there are lifestyle changes and natural remedies that can help stop snoring!

1. Change your sleep position.
Snoring occurs when the soft palate, uvula, tongue, tonsils and/or muscles in the back of the throat rub against each other and generate a vibrating sound during sleep. Usually sleeping on your side can actually help stop this.

You may also want to try raising the head of your bed 4 inches, according to the American Academy of Otolaryngology. To do this, place blocks or a wedge under the head of the mattress.

However, as snoring progresses, it can occur when you are sleeping on your side or with your head elevated. Eventually, snoring can become present all night and at all positions. Then, it’s time to examine your lifestyle.

2. Lose 10% of your body weight to help stop snoring.
Overweight people tend have bulky neck tissue which increases snoring risk. If you are overweight, losing just modest amount of weight – even just 10% of your body weight — can help you stop snoring, Mahowald says.

3. Avoid alcohol and sedatives to stop snoring.
“Anything that causes sedation such as sleeping pills or low dose alcohol can also cause snoring because they tend to suppress your breathing drive,” says Robert W. Clark, MD, medical director of the Regional Sleep Disorders Center at the Columbus Community Hospital in Columbus, Ohio.

4. Inhale steam before bed to stop snoring.
Nasal congestion can often cause snoring. Clarke suggests you try to reduce congestion before bedtime by deep breathing steam through your nose.

“Steam vaporizers are worth their weight in gold,” says Clarke. “And so is running hot water, putting a towel over your head and inhaling steam to loosen mucus-causing congestion.”

5. (Last but not Least) Try Natural Remedies to stop snoring.
SNORE Rx is one of Sleep Scentsations™ patented adhesive-backed pillow liners that contains a therapeutic blend of essential oils formulated to suppress snoring and provide a more restful nights sleep.
For more information on Snoring visit Web MD’s Sleep Disorder Guide.