Natural Ways to Stop Snoring

Before We Talk Natural Snoring Solutions, Let’s Talk About Causes.

If you are a long-time sufferer of snoring, you’ve probably tried many different solutions to stop snoring without much success. Part of that difficulty stems from the multiple causes of snoring. When searching for a natural solution, it’s important to look at the key causes of snoring. Sinus infections, nasal congestion, weight gain and alcohol consumption are all factors that can create or exacerbate snoring. Controlling these factors can be the one difference that turns a loud, restless night into a quiet, restful sleep.

Use the Power of Your Own Breathing to Naturally Stop Snoring

One of the simplest ways to naturally stop snoring doesn’t exactly sound so simple at first. Expiratory Positive Airway Pressure, or EPAP, is a technical way to describe using the power of your own breathing to naturally stop snoring. It works like this: The gentle, positive pressure generated by your breathing regulates the throat’s airflow, preventing restrictions that can cause audible noise. The easy-to-use nasal strips from Theravent® harness that power through patented MicroValves, which fit comfortably over the nostrils and constrict slightly as users exhale, to naturally stop snoring.

Lose Weight

Weight loss can help individuals reduce snoring naturally, especially when snoring was not an issue prior to weight gain. Excess fat on the body, especially around the neck, can put pressure on the airway and even cause it to partially collapse. This airway restriction results in snoring. While weight loss may be helpful for some sufferers, weight loss is not a sure-fire solution, as slimmer individuals can snore too!

Avoid Alcohol and Sedatives

The consumption of booze, tranquilizers or sleeping pills could be to blame for your snoring habit. If consumed frequently, these substances can lead to the depression of your central nervous system, which relaxes the muscles of your throat and jaw. Relaxed muscles in this area can cause the tongue to relax as well and block the throat’s airway.

Visit An Allergist

Maybe it’s in the air: Nighttime snoring could be caused in part by an allergen or common irritant, such as dust, dust mites and pet dander. Replacing pillows every six months, dusting ceiling fans and other bedroom surfaces frequently and keeping pets outside the bedroom are all steps that can be taken as natural ways to stop snoring.

Stop Smoking

Add this to the reasons to stop smoking: Research has proven smoking is a major contributor to snoring. It is believed snoring as a result of smoking is caused by upper airway irritation and inflammation. Even more concerning, prolonged smoking can lead to permanent damage to the respiratory system. Quit smoking today!

Keep A Schedule

Set a routine and keep it! Going to bed and getting up at the same time each day creates a consistent circadian rhythm, or “sleep-wake cycle.” This helps ensure your body is getting plenty of rest. When we become overtired, we experience a deeper sleep that can affect our throat airway in ways similar to drinking alcohol or taking a sedative. Plenty of quality sleep is just one of many natural ways to stop snoring.


Get active! Moderate exercise a few times a week is beneficial for a multitude of reasons, including its ability to help you stop snoring naturally. In addition, exercise can be helpful in maintaining a consistent sleep schedule as well as assisting with weight loss – both suggested habits that are natural ways to stop snoring.

Nasal Congestion

A stuffed-up nose makes breathing difficult, especially at night. Lying down can create a vacuum in your throat, which in turn leads to snoring. You can clear nasal passages by using a Neti pot, an over-the-counter saline spray or a humidifier. Nasal decongestants are another option as they improve inhalation and allow you to breathe more easily, both during the day and while sleeping.