9 Effective Home Remedies to Stop Snoring

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Use a Humidifier

Dry air in your room is also a reason of snoring. Use a humidifier or vaporizer and add a few drops of peppermint oil or eucalyptus oil to the vaporizer a few minutes before going to bed.

Normalize Your Weight:

Weight loss stress

Carrying extra weight around your neck can also cause your throat to narrow when you lay down, hence the higher incidence of snoring if you’re overweight. Normalizing your body weight could make a big difference. Reducing grains and sugars as I discuss in my nutritional guidelines is a great way to accomplish that.

Essential Oils To Open Airways:

Verious essential oils

There are certain scents that can increase your breathing ability. If you’ve ever had a cold or bad nasal congestion, you’ve probably taken medication that has menthol in it. Menthol can naturally open the airways in the nose and throat. Menthol comes in essential oil form, and can be used every night. Make a 50/50 mixture of the essential oil and water and spritz it around the head of the bed every night before going to sleep. Other essential oils you can use to open your airways are eucalyptus and mint.

Quit Smoking& Alchohol:

Smoking and drinking

Smoking is one of the most common reasons people snore. Tobacco damages the mouth, throat, and air passages within the body. It also reduces the elasticity of the skin and surrounding tissues. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.

Alcohol, and other muscle relaxing or sleep aid drugs will relax your tongue and throat muscles even more, making your snoring worse.

Nose and Sinus Problems:

nasal spray

Homemade saline sprays are very useful to relieve nasal blockage. Add 1/4 teaspoon salt to 1/2 cup distilled water and mix it well till salt is dissolved. Pour this into an empty nasal spray bottle or bottle with a dropper in it. Pour 2-3 drops into each nostril every night. Use this within 5 days and prepare fresh if required.


  • Elevate your head by placing two or more pillows under your head. This will stop the air passage from being blocked. You can even try sleeping without a pillow, but keep your neck straight.
  • People who snore often should sleep on their sides as opposed to sleeping flat.
  • Singing helps strengthen the muscles in the throat and is a good exercise for the vocal cords.
  • Overweight people should reduce their weight.
  • Drink plenty of water as dehydration turns the mucus in your nose thick and sticky, thus causing congestion which leads to snoring.
  • Keep your house clean so that it is free from dust and germs that otherwise cause cough and cold.


  • Do not consume any sleeping pills, alcohol or caffeinated products before going to bed.
  • Avoid drinking or eating dairy products just before going to bed, if you have got cough. These products create mucus which blocks the throat.
  • Stop smoking as it can cause swelling in the throat.
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