How to stop snoring

The objective of a snoring remedy is to have a more open and smoother airflow through the nose and throat.

Avoid allergens

Dietary allergens

Try avoiding  dairy in the evening.   May cause mucus build-up in the throat for some.

Eating wheat seems to be a common allergy associated with snoring.

Other allergens

•   Change Your Pillows.   Alternatively - put them in the dryer every couple of weeks to control dust mite population

•   Dust the bedroom.   Including overhead fans

•   Keep pets out of the bedroom

Change Your Sleep Position.

Sleep on your side.   Reduces gravitational effect on tissues in the throat and helps keep the airways open.

 Using a full-length body pillow to support your entire body can help you stay on your side

Elevate your head.    Prevents tissues in the throat from falling into air passages.  Achieved by using extra or special pillows (can cause neck pain), or else raising head-end of bed

Lose Weight.

 Losing weight doesn't help everyone.   If you started snoring after gaining weight, losing it may help.

Avoid Alcohol 3 to 4 hrs before bed

Open nasal passages  

Works if the problem is in your nose, but not if within the soft palate. Allows air to move through more slowly than when passageways are narrowed, making snoring less likely.

Use nasal strips

 Small plastic strips put pressure on either side of nose to lift /open nasal passages

 Take a decongestant or antihistamine just before going to bed.

Saltwater nasal rinse

 Use a neti pot.  Alternatively, rinse using a spray bottle of saltwater solution whilst showering before bed.

Peppermint mouthwash gargle

 Shrinks nose and throat linings

Moisten nasal passages

Use a humidifier or steam vaporizer in the bedroom.

Keep well hydrated.  Drink plenty of water throughout the day to moisten secretions in the nose and soft palate.

Take a hot, steamy shower before bed

Get plenty of sleep

When you are overtired throat muscles become more relaxed

MSM

Spray or apply a 16% solution of MSM inside each nostril before going to bed.  This works for 80-90% of cases by stopping tissue vibrations at the back of the throat.

MSM

Herbs

Nettle tea.    Purported to help any respiratory inflammation related to allergies.  Drink up to 3 cups of Nettle Leaf Tea a day - the last cup just before bed.

  Oak or Oregon Grape root.    Make a cup of tea using 2 teaspoons of either herb.  Allow tea to steep for 15 minutes and then strain. Use tea cooled to room temperature to gargle or as a nasal rinse.