Stop snoring! 13 tips and natural remedies for a good night’s sleep


Snoring occurs when the air flow inspired by mouth or nose into the lungs is disrupted during sleep. Usually the cause is narrowing or blockage of the airway in the nose, mouth or throat. Therefore, airway tissues vibrate and hit the back of the throat, causing the appearance of a sound that may be soft, high, rough or hoarse.

Snoring can be treated with drugs, surgery, but sometimes even natural remedies prove to be effective. Here are some tips and natural remedies that might help you:

  1. Olive oil: you can sip a few drops of olive oil before going to bed. It will substantially reduce snoring and with regular consumption it can even “heal” you.
  2. Sage: Boil a few leaves of sage in water, strain and cool. You can use this broth to gargle before going to bed. By doing this regularly, you will find it very beneficial.
  3. Powder of mint, passion flower and valerian root. Mix these three ingredients and eat the powder daily. This mixture is useful for slight snoring and prevents the onset of heavy snoring.
  4. Avoid heavy meals: it is best to avoid eating heavy meals, as well as those well seasoned before going to bed, because it puts too much pressure on your system and aggravates the condition.
  5. Treat Allergies: You should treat allergies that could cause respiratory arrest, causing breathing problems and leading to a more serious snoring.
  6. Quit smoking and reduce alcohol consumption. Smoking causes nasal congestion, leading to snoring. Alcohol is also responsible for relaxing the soft tissues and muscles of the neck, leading to snoring. So, reduce alcohol consumption, especially before bedtime.
  7. Sleep on your side and you will snore less.
  8. Avoid going to bed too tired. Relax and read a book before going to sleep. When you fall asleep completely exhausted, all the muscles of the mouth are relaxed, leading to snoring.
  9. Establish some sleep patterns. Establish a bedtime along with your partner and do not violate it. Promoting a better sleep will help minimize snoring.
  10. Keep a comfortable air humidity in the bedroom, using a humidifier. Dry air can irritate the nose and throat membranes.
  11. Avoid dairy products before going to sleep. When you eat dairy products, your body produces more mucus that leads to shortness of breath and hence the snoring.
  12. One tablespoon of honey before going to bed reduces the chances of you snoring.


Neck exercises against snoring:

Performed for 30 minutes a day, neck exercise can be an inexpensive and effective method to reduce snoring. Studies have shown that by pronouncing certain vowels and bending the tongue in a certain way, upper respiratory tract muscles are strengthened and therefore reduce snoring.

Try these exercises to stop snoring. Start easy and gradually increase the number of sets performed daily.

  1. Repeat each vowel aloud daily for 3 minutes.
  2. Place the tip of your tongue behind your upper front teeth. Fold the rear tongue for 3 minutes daily.
  3. With an open mouth, move your jaw to the right and hold for 30 seconds. Repeat on left side.
  4. With an open mouth, contract your back neck muscles for 30 seconds.


Some kinds of snoring are a serious warning sign. Consult a doctor if you notice any of these signs:

– you snore loudly and are tired during the day.

– you stop breathing, gasping or choking during sleep.

– you fall asleep at inappropriate times, during a conversation or a meal.

Stop snoring! 13 tips and natural remedies for a good night’s sleep