In general, snoring is not a serious issue for most people: it is known that the majority of us snore a little, but not over-frequently.
What is true, however, is that men and over-weight individuals are much more likely to snore and do it much more often. And the frequency and strength of snoring will increase with age unless the condition is addressed as soon as possible.
Snoring occurs when the passage between your throat and nose becomes narrowed. For example, since the muscles in your throat are much more relaxed when you rest, the air passageway is narrowed when the soft tissue moves into the airway. This is why you snore when you are asleep.
When breathing-in whilst the passage is restricted in this way, your air now needs to move a lot faster than before. This means that the air you are breathing in will hit the soft tissue with much more speed and pressure. This, in turn, induces strong vibrations in the soft tissue which consequently produce snoring sounds.
How to Stop Snoring at Night Naturally
If you want to fully understand how to stop snoring at night naturally, you need to understand the underlying issues that cause snoring in the first place…
There can be many reasons as to why you snore when you sleep, but, as you read in the introduction, anything that causes your air passageways to become narrower will most likely cause you to snore. These are things such as:-
Anything that induces your muscles to relax, such as alcohol or medicines that make you drowsy, will certainly put your neck and throat muscles into a more relaxed state that will, in consequence, narrow your air passage and, in addition, allow your tongue to slip back, thus restricting air flow even more.
Snoring at night can also be induced by a stuffy nose due to a cold or sinus infection. When one’s nose becomes blocked in this way, you have to breath-in more through your mouth with additional pressure, consequently cause snoring.
The way you are built could be a reason for your snoring problems. For example, if you are over weight, there will be much more soft tissue in the neck and throat, leading to a narrower air passageway. If you have a lengthy uvula and/or soft palate, this will additionally cause a narrower air passage and an increased risk of snoring.
Other physical qualities which could generate snoring at night are; enlarged tonsils and adenoids, a long tongue, a small lower jaw, and a deviated nasal septum.
Snoring can also be caused by asthma and/or smoking because of the irritation and constriction of the air passageways which they bring about.
Secretions in your nose and on your soft palate get far stickier when the body is dehydrated.
Another cause of snoring at night is sleeping on your back. When you sleep on your back, gravity pulls the tongue and jaw down, which in turn puts pressure on the throat and restricts the air pathway.
Generally speaking, there are 2 natural ways to stop snoring at night: home remedies and stop snoring aids…
(1) Home Remedies to Stop Snoring at Night
1. Avoid eating a heavy meal or drinking alcohol within 3 to 4 hours of going to bed.
2. Stop smoking or, at the very least, cut it down markedly.
3. Sleep on your side. You can buy products that can help you to do this. Or simply attach a tennis ball to the back of your PJs.
4. Lose weight through regular exercise and a healthy, balanced diet.
5. Keep well-hydrated by drinking plenty of liquids.
6. Try to keep your nasal passages open as much as possible. A hot shower before bed, eucalyptus oil on the pillow, a neti pot salt rinse can help.
7. Use a humidifier to keep your bedroom air moist, since dry air can irritate the soft tissue in your nose and throat.
(2) Stop Snoring Aids
In addition to the above natural remedies, there are physical products / devices on the market which the makers say can help to prevent your snoring at night. Some of the most popular are:-
Anti-snore pillows are especially sculpted pillows that help to position your head and neck such that neither the soft tissue nor your tongue move into your airways. In this way, they can prevent your airways becoming restricted, allowing for normal airflow, and so preventing snoring.
Stop Snoring Chin Straps
Stop Snoring Mouthpieces
These mouth guards are rather like boxers’ except that the device fits over both your upper and lower gums and locks them in the normal closed position and at the same time stabilizes the tongue. They are adjustable so that it fits your particular ‘bite.’
Nasal Strips and Nasal Dilators
Both work on the principal of keeping your nasal passageways open during sleep. The flexible nasal strip is applied outside and over the bridge of your nose to keep the passages open, while the plastic nasal dilators are inserted inside each nostril to keep them open.
Side Sleeping Aids
These are devices which are fasted around your waist before going to bed. They provide adjustable padding on the back of your waist such that you are forced to lie on your side for comfort. The idea is that when worn over a long enough period you will eventually start sleeping on your side naturally, without the need for the aid.
[You can browse all of these stop snoring aids and read their reviews by clicking here.]
The reviews on these types of anti-snoring aids are rather mixed: some seem to work for a number of sufferers whilst other seem not to work very well at all. This is probably due to the individual’s snoring severity and the underlying issue(s) causing their snoring.
So, to give yourself the best possible chance of stopping snoring at night, you should address the underlying issues discussed earlier and apply the home remedies in (1) above, in conjunction with the stop snoring aid that best suits your individual case.