There are a plethora of recommendations online for how to stop snoring naturally, as well as drug-based solutions that claim to resolve snoring. While many of these promise much, not all deliver, and some may even cause harm in the longer term.
There are several ways to address snoring; many of these relate to lifestyle considerations which, when modifications are implemented, can effectively help you to stop snoring for better sleep. Add to this some natural snoring remedies, and you can potentially stop snoring without resorting to using drugs or other more extreme measures (such as surgery).
Sleep is fundamentally important to your health and wellbeing, and snoring is a very common health issue. This report from the Australian Sleep Health Foundation estimates that:
- Up to 50% of Australians snore
- One in seven adults experiences relationship issues and sleep disturbance due to their or their partner’s snoring or insomnia.
- 8% of Australians suffer sleep apnoea
- Frequent, loud snoring is experienced by 24% of men and 17% of women in Australia
Disrupted sleep has wider implications for productivity, performance, quality of life, health and wellbeing, and safety (especially in the workplace and on the road).
It’s, therefore, crucial to address snoring and to find effective stop snoring solutions that work for you.
How to Stop Snoring Naturally – Lifestyle Considerations
Among the biggest contributors to snoring is carrying excess body weight. This is especially the case when the weight is carried as fat deposits in the neck area – these cause loss of muscle tone and vibration of the airways as one breathes – which directly causes snoring, even when one is only in a very light sleep.
There is, for most people, not one single cause of snoring, but instead an array of behaviours and lifestyle choices that work together to result in snoring and/or broken sleep.
General tips to improve sleep include:
- Maintain a healthy weight
- Eat a balanced, modest diet
- Exercise regularly
- Stay well hydrated
- Stop smoking
- Consume alcohol in moderation (if at all)
- Limit or avoid alcohol before bed
- Don’t eat a large meal at night
- Don’t consume caffeine in the evening
Natural Snoring Remedies
There are a variety of natural snoring remedies available to try. The effectiveness of many of these is unproven, however for very light or temporary snoring issues, they are worth trying.
- Sleep on your side
- Raise your head
- Treat chronic allergies
- Purchase a new pillow
- Try an external nasal dilator or nasal strips
- Use an oral appliance (mandibular adjustment device) like SnoreMD
- Avoid sedatives and illicit drugs
- See your doctor to address any structural airway problems (e.g. deviated septum, uvula issues) which contribute to your snoring
- Use a CPAP Machine if you have diagnosed obstructive sleep apnoea
To effectively resolve snoring, you need to understand and address its underlying cause.
The Underlying Cause of Snoring
While weight gain and obesity, smoking, sleeping on your back, and consuming alcohol (among others) all contribute to snoring, for the vast majority of chronic snorers, these underlying causes of snoring come together to result in snoring due to one common issue: the natural placement and positioning of the lower jaw during sleep.
When one sleeps (especially on the back), the lower jaw (mandible) naturally relaxes and falls slightly backwards. This, in turn, relaxes the soft tissues of the mouth and throat, including the tongue. This restricts the airflow through the mouth and throat, and the result of this is snoring as the body works to take in enough oxygen.
SnoreMD is a very effective, medically proven solution to help stop snoring naturally. It is a mandibular adjustment device which gently repositions the lower jaw, holding it slightly forward during sleep. This helps keep the airways open for maximum airflow.
Without any drug or ongoing side effects, SnoreMD corrects the unfortunate, underlying physiological issues that cause snoring in the first place.
SnoreMD offers an effective, affordable, and risk-free solution for those seeking how to stop snoring naturally. For advice on sleep solutions, and to explore how SnoreMD is right for you, visit the SnoreMD store , visit our FAQs page to have your questions answered or call us on 07 5370 9323.