Natural Solutions to Snoring

By Dr. Scott Olson, ND Posted December 19, 2024

Regardless of whether you’re the snorer or the unfortunate bedmate, snoring is a source of stress for countless couples.

The endless, rhythmic, sawing sounds can disrupt the rest of even the deepest sleepers.

But before you resort to earplugs or separate bedrooms, let’s explore some natural ways to tackle snoring.

Snoring isn’t just annoying. It can also be a sign of sleep apnea, which raises your risk for various conditions including heart disease, high blood pressure, diabetes, and stroke.

But for many folks, some simple lifestyle changes and natural remedies can make a world of difference.

Trim Down to Tone Down: Carrying extra weight, especially around the neck, can contribute to snoring. Those extra pounds put pressure on your airways, making them more likely to collapse or constrict during sleep.

• To lose weight start with small, sustainable changes to your diet.
• Incorporate regular exercise into your routine (even a daily 30-minute walk counts).
• Consider consulting a nutritionist for a personalized weight-loss plan.

Say Goodnight to the Nightcap: That evening glass of wine might help you fall asleep, but it’s not doing your snoring any favors. Alcohol relaxes the muscles in your throat, increasing the likelihood of snoring.

• Avoid alcohol at least four hours before bedtime (or better yet, skip it altogether).
• If you do indulge, balance each alcoholic drink by downing a glass of water.
• Experiment with relaxing, alcohol-free alternatives like herbal teas.

Clear the Airways: Nasal congestion is a common culprit behind snoring. Whether it’s allergies, a cold, or chronic sinusitis, breathing through your mouth during sleep often leads to snoring.

• Try a neti pot or saline nasal spray to clear congestion before bed.
• Use a humidifier in your bedroom to keep nasal passages moist.
• Consider natural antihistamines like quercetin or butterbur if allergies are the issue.

Sleep Position Matters: Sleeping on your back makes you more likely to snore. Gravity pulls your tongue and soft palate back, narrowing your airway.

• Train yourself to sleep on your side. Try the “tennis ball trick”… sew a tennis ball into the back of your pajama top to make back-sleeping uncomfortable.
• Elevate your head slightly with an extra pillow or by raising the head of your bed a few inches.

Strengthen Your Throat: Weak throat muscles can contribute to snoring. Certain exercises can help tone these muscles.

• Repeat each vowel sound (a-e-i-o-u) out loud for three minutes a few times a day.
• Place the tip of your tongue behind your top front teeth and slide it backward for three minutes daily.
• Close your mouth and purse your lips. Hold for 30 seconds.

Herbal Helpers: Some herbs have anti-inflammatory properties that may help reduce snoring.

• Peppermint oil: Add a drop to a glass of water and gargle before bed.
• Goldenseal: This herb can help reduce inflammation in nasal passages.
• Eucalyptus: Use as an essential oil in a diffuser to help clear airways.

Lifestyle Tweaks: A few other changes to your lifestyle could reduce or eliminate your snoring.

• Quit smoking: Smoking irritates your throat and can worsen snoring.
• Establish a regular sleep schedule: Aim for seven to nine hours of sleep nightly.
• Stay hydrated: Drink plenty of water throughout the day to keep your nasal passages and soft palate hydrated.

Remember, persistent snoring could be a sign of sleep apnea or other health issues. If your snoring is loud, frequent, or accompanied by gasping or choking sounds, it’s critical to consult with a healthcare professional.

P.S. Could snoring give you dementia? Discover the SHOCKING truth.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More By Dr. Scott Olson, ND