Top 10 Best Snoring Remedies – Stop Snoring Naturally Tonight
Tired of restless nights and loud snoring? You’re not alone. Snoring affects millions worldwide—interfering with sleep, relationships, and overall health. Fortunately, there are effective solutions. This guide shares the top 10 snoring remedies, blending natural tips, lifestyle changes, devices, and medical options to help you sleep soundly again.
Quick Summary: Best Remedies to Stop Snoring
- Sleep on your side
- Maintain a healthy weight
- Avoid alcohol and sedatives
- Use nasal strips or dilators
- Elevate your head while sleeping
- Practice mouth and tongue exercises
- Quit smoking and improve sleep hygiene
- Stay hydrated and treat allergies
- Try oral appliances (e.g., MADs, EPAP)
- Consider medical or surgical solutions
1. Change Sleep Position to Stop Snoring
Sleeping on your back can cause your tongue and soft palate to collapse to the back of your throat, obstructing airflow and causing snoring. Try sleeping on your side instead.
Pro tip: Sew a tennis ball into the back of your sleepwear or use positional pillows to prevent back-sleeping.
2. Lose Weight & Improve Lifestyle Habits
Excess body weight, especially around the neck, compresses airways and increases the likelihood of snoring. Losing weight through a balanced diet and regular exercise can significantly reduce snoring.
Avoid alcohol, sedatives, and heavy meals 2–3 hours before bedtime, as they relax throat muscles and increase snoring risks.
3. Use Nasal Strips, Dilators, or EPAP Devices
If your snoring originates from the nose, external nasal strips or internal dilators can open nasal passages and improve airflow.
For more advanced relief, Expiratory Positive Airway Pressure (EPAP) devices like Provent offer non-invasive solutions by keeping airways open as you breathe out.
4. Try Oral Appliances Like MADs or Tongue Stabilizers
Mandibular Advancement Devices (MADs) reposition the lower jaw forward, while Tongue Retaining Devices (TRDs) hold the tongue in place. Both reduce airway obstruction and are widely used as alternatives to CPAP machines for mild sleep apnea and chronic snoring.
5. Practice Mouth and Tongue Exercises (Myofunctional Therapy)
Did you know your throat muscles can be trained?
Regular oropharyngeal exercises, like sliding the tongue along the roof of your mouth or pressing it against the palate, help tone muscles and reduce snoring. Just 10 minutes a day can yield visible improvements.
6. Elevate Your Head and Improve Sleep Hygiene
Raising the head of your bed by 4–6 inches or using anti-snore pillows helps keep airways open.
Establish a consistent sleep schedule, limit screen time before bed, and keep your room dark, cool, and quiet to enhance overall sleep quality.
7. Stay Hydrated & Treat Nasal Allergies
Dehydration thickens mucus in the nose and throat, making snoring worse. Aim for 2–3 liters of water daily.
If allergies are the culprit, consider saline rinses, HEPA air filters, and antihistamines to reduce nasal inflammation and blockages.
8. Quit Smoking to Reduce Airway Inflammation
Cigarette smoke irritates nasal passages and throat tissues, leading to inflammation and congestion. Quitting smoking can dramatically improve airflow and reduce snoring intensity.
9. Use Oral Devices: EPAP or Custom-Fit Mouthpieces
For those who need stronger intervention, EPAP devices like Bongo RX or custom-fitted oral appliances from dentists offer targeted relief without the bulk of CPAP machines.
10. Seek Medical or Surgical Treatments
If natural methods aren’t enough, consult a sleep specialist. Options include:
- CPAP therapy (for obstructive sleep apnea)
- Laser-assisted uvulopalatoplasty (LAUP)
- Pillar procedure
- Somnoplasty (radiofrequency therapy)
- Hypoglossal nerve stimulation
Always consult a medical professional before considering surgical options.
Final Thoughts: Sleep Better Tonight
Snoring doesn’t have to be a life sentence. By understanding the root causes and exploring these top remedies, you can take control of your sleep—and your health.
🔗 Explore more wellness tips on The Pen Post
🩺 Talk to a sleep expert if your snoring persists or worsens.
Related Articles:
- Top 7 Foods That Help You Sleep Better
- How to Create the Perfect Nighttime Routine
- Simple Exercises to Relieve Sleep Apnea
Home Remedies for Toothache
Dealing with a toothache can be quite uncomfortable, but several home remedies for toothache can offer relief. One effective method is rinsing your mouth with warm salt water, which can help reduce inflammation and clean the affected area. Applying a cold compress to the outside of your cheek may also numb the pain and reduce swelling. Additionally, clove oil, known for its natural analgesic properties, can be applied directly to the sore area for temporary relief. Garlic, with its antibacterial properties, is another home remedy for toothache that may alleviate discomfort. While these remedies provide relief, it’s essential to consult a dentist for a proper diagnosis.
