Estimates based on surveys and studies show that nearly half of the adult population snores at least occasionally. Snoring is often more of a bother to the snorer’s sleeping partner than to the snorer, but it is sometimes a sign that something bigger might be going on with your health. Because of this, anyone who snores often or thinks snoring may be interrupting their sleep should talk to their doctor to see if they should partake in a sleep study to rule out serious ailments, such as sleep apnea.
Once potential health issues have been ruled out as the cause, snorers who would like to stop or reduce their snoring have many non-medical options they can consider. Here are four natural remedies you may want to try so that you and your partner can get better sleep.
1. Maintain a Healthy Weight
People of all sizes snore, so this is not a remedy that will work for everyone. Some people find that they began snoring after gaining weight or that their snoring worsened as they put on the pounds. For these folks, losing weight will likely reduce snoring or stop it completely. This is particularly true for those who have excess fat around the neck, which can put too much pressure on their airway and make breathing properly while sleeping more difficult.
2. Purchase a Wedge Pillow
Sometimes a simple change is all that is needed. Sleeping at a slight incline helps reduce or stop snoring for some snorers. You can raise the head of your bed by placing blocks under the legs of your headboard or raise your mattress at the head of your bed by placing an inflatable or foam cushion under it. It is usually much easier and cheaper to just purchase a wedge pillow made of foam that will allow you to sleep at an incline without making your partner also change the incline on their side of the bed.
3. Sleep on Your Side
People are more likely to snore when they sleep on their backs. This means that some snorers find relief simply by changing their sleep position. You may be able to achieve this by placing a body pillow or rolled up blanket beside you when you sleep, which will make it more difficult to roll onto your back. Sewing a tennis ball into the back of your pajamas is another popular method for avoiding sleeping on your back.
4. Try Herbal Remedies
Herbal teas made from thyme, marjoram or fenugreek are all used to treat respiratory conditions and may clear up congestion and improve air flow through airways enough to reduce or stop snoring. Before you begin regular use of any herbal remedy, you should always have a chat with your doctor first to make sure it will not cause an adverse reaction with prescription or over-the-counter drugs you take.