Snoring’s a problem.

Sure, you may laugh about it with friends and be the butt of countless jokes at family gatherings. But, ultimately, it’s a serious affliction that, given the choice, nobody would choose to live with.

Unfortunately, with an estimated one in five Australians snoring nowadays, it’s also incredibly common. Ready for the good news?

You and your partner don’t have to suffer indefinitely. Thanks to extensive research into the condition, there’s now a wide-range range of effective remedies that can improve your snoring and reduce its impact on your life.

In this article, we’re going to detail 10 of the best natural solutions available today. 

Want to find out how to stop snoring naturally? Keep reading.

1. Try SomnoDent

Snoring can be noisy and disruptive.

Yet that’s not all. Behind those rattling, snorting sounds could lie a potentially life-limiting condition called obstructive sleep apnoea (OSA).

Defined by the Sleep Health Foundation as “the complete or partial blockage of the upper airway during sleep, causing disrupted breathing and often snoring”, OSA impacts 775,000 Australians and can lead to all sorts of significant health problems.

If you suffer from OSA, then SomnoDent products can help. Clinically proven, safe, and FDA-approved, these mandibular advancement splints are custom-fitted to each patient to keep your lower jaw in a position that keeps your airways open.

Comfortable and durable, our 4 SomnoDent products are ideal solutions for mild-to-moderate OSA and a perfect alternative to CPAP therapy or corrective surgery.

2. Weight Loss

Snoring doesn’t just impact overweight people. You can be stick-thin and still suffer from it! However, the science is clear:

Carrying around extra weight increases the risk.

Why? Because having a higher concentration of fat around your neck constricts your airways. If you’re big-boned and known to snore, then, one of the best natural remedies could simply be to lose some weight.

3. Stay Hydrated

Dehydration’s another risk factor. If your fluid levels fall too low, then sticky mucus can form in your nose that restricts airflow at night. Avoid that fate by staying hydrated throughout the day.

Recommendations vary here and everyone’s different, so it’s hard to say exactly how much water you should be drinking. However, a general rule of 4 to 6 cups a day is a good baseline for healthy individuals.

As an aside, an added bonus of consuming enough water is that it can help you lose weight, thus alleviating snoring to an even greater extent.

4. Sleep in a Different Position

Think about the position in which you sleep at night.

Do you lay on your side? Your stomach? What about your back?

If it’s the latter, then we strongly suggest changing tack. Not all sleep positions are made equal when it comes to snoring and being on your back is known to be worst of all. This position causes your tongue to move to the rear of your throat, thereby blocking part of your airway.

Try sleeping on your side instead and consider investing in a body pillow to remain there throughout the night.

5. Sleep

Getting enough rest is another natural remedy for snoring, so it’s bad luck that this condition can disrupt your sleep.

Once again, it all comes down to our airways.

The less you sleep, the more relaxed your throat muscles become, which makes you more susceptible to obstructions. A vicious cycle can develop, where your snoring affects your sleep, which then exacerbates your snoring.

Make it your mission to get enough sleep at night. Developing a routine, avoiding electronics before bedtime, reducing your caffeine intake, and ensuring your bedroom’s both dark and quiet should help.

6. Elevate Your Head

Old habits die hard! For anyone who’s accustomed to sleeping on their back, it may feel impossible to adopt a different position and still get a quality night’s sleep.

If that’s the case for you, then we recommend elevating your head by a few inches instead. This raised angle should prevent your tongue from falling backward and blocking your airway, helping to keep it open at night.

The best way to do this is with wedge-shaped pillows, which support your back and shoulders at the same time. Bed risers are another option to consider.

7. Avoid Alcohol Before Bed

Steer clear of nightcaps as well. Not only does alcohol negatively impact your quality of sleep, but it also relaxes the muscles in your throat, which, as discussed previously, leads to snoring.

All told, reducing your alcohol consumption (or avoiding it altogether) before bed is a quick and easy way to diminish the risk, impact, and extent of your snoring. 

8. Open Your Nasal Passages

Whether it’s because of a cold, allergies, or anything else, having clogged and narrow nasal passages is a recipe for snoring.

Make the effort to clear and open them during the daytime. Various methods could make a difference. From specially-designed nasal strips and dilators to saltwater rinses and hot showers before bed, doing what you can to increase the space in your nasal passage should improve or prevent nose-snoring. 

9. Avoid Sedatives

Do you take sedatives to help you sleep? Well, if you also snore at night, then we suggest talking to your doctor for alternative treatment approaches.

Why? Because sedative use can have a similar effect to drinking alcohol. It can cause your throat muscles to relax, which, in turn, makes snoring more likely.

10. Quit Smoking

Looking for more incentives to quit smoking? Well, if you’re yet to kick the habit, it’s worth knowing there’s strong evidence to suggest cigarettes a) increase your risk of OSA and b) aggravate the condition if you already have it.

There are a few reasons for this, including the tendency for smoking to irritate/swell your respiratory tract and cause congestion- both of which restrict airflow.

How Can I Permanently Stop Snoring Naturally? Now You Know

Snoring’s often talked about in light and jokey terms. However, the truth is it’s no laughing matter, especially when it’s accompanied by a condition as serious as OSA.

Thankfully, there are plenty of effective solutions for the issue.

If you’ve been wondering how to stop snoring naturally, then we hope the insights in this guide will help. Keep them in mind, put them into action, and it shouldn’t be long before your snoring beings to improve.

Would you like to learn more about SomnoDent solutions and try them for yourself? Click here to find a provider today.