Saturday, 22 September 2012


Do you snore or do you know someone who does?  If that is the case, both of  you may belong to 45% of  adults who snore occasionally.

Turbo snores.
Dogs snore too!. (Photo credit: lordog)

Before you self treat with over the counter sprays or pills, it is advisable to check with your doctor.  

However you may also try to stop the snoring with these natural ways.

1. Alter the way you sleep

Try to sleep on your side.  When you lie on your back, the base of your tongue and soft palate will collapse to the back wall of your throat.  

The tissue is fixed to the soft palate, leavin...
The tissue is fixed to the soft palate, leaving enough space for air to pass. (Photo credit: Wikipedia)

This will cause the air passage to be partially blocked and when you breath while sleeping, it will cause a vibrating sound.


Use a bolster pillow or a body pillow to support your entire body.  Hug the pillow with your arms and legs. This way, it will keep you sleeping on your side.

body pillow
body pillow (Photo credit: Wikipedia)

snore ball - Remède pour empécher de dormir su...
snore ball - (Photo credit: Wikipedia)

Tennis Balls

Use duct tape to secure the tennis balls to the back of your pajamas. This trick can also stop you from rolling over and sleeping on your back again.

However, if after trying these methods and you are still snoring, the cause could be obstructive sleep apnea.  You should then seek medical treatment.

2. Weight Loss

Funny Smile You Are Losing Weight Fitness Cent...
Funny Smile You Are Losing Weight Fitness Center Sign (Photo credits:
Try losing the extra pounds if you are overweight especially if you were not snoring before you gained weight. Weight loss can help some people but not everyone.  Even thin people snore, too.

Some people gain weight around the neck.  When that happens, the fatty tissues will squeeze the inner diameter of the throat, making it narrower during sleep, and triggers snoring.

3. Stop drinking alcohol

When you drink alcohol,  it will affect the muscle tone at the back of your throat.  This will make you snore.  People who do not normally snore will snore after drinking alcohol.

4.  Sleep early

sleep (Photo credit: Sean MacEntee)
Well this can be a tough one to follow since most of us don't sleep way past midnight.

But if you can, try to adjust your sleeping time earlier every night by 30 minutes or one hour so that your body will get into the routine of sleeping early.

When you work long hours and finally crawl into bed, dead tired, you will sleep harder and deeper which makes your throat muscles even floppier and you will end up snoring.

5. Keep nasal passages open.  

If you find that you snore through your nose, due to a cold or other blockages, you can try to take a hot shower before you sleep to help open nasal passages.  

Neti Pot Photo credit: Wikipedia

Rinse out your nose daily will also help. Use a neti pot filled with warm salt water.

Ceramic Neti Pot Photo credit:Wikipedia

Snore Strips
Snore Strips (Photo credit: borkweb)
Try nasal strips which may help to lift nasal passages and open them up.  If your snoring is due to a soft palate, this method may not be so effective.

6. Change your pillows

Dust or dust mites in your bedroom and pillow may also cause you to snore.  When did you last do spring cleaning of your ceiling fans, air conditioning unit or changed your pillows?

Dust mites that accumulates in pillows can cause allergic reactions that result in snoring.
Some people allow their pets to sleep on the bed.  Animals will shed their fur that are very fine and if you breath it in, it may irritate your nasal passage.

English: A pile of pillows.
 A pile of pillows. (Photo credit: Wikipedia)

If during the day, you do not have any problem with breathing but when you go to bed, your breathing is blocked, then it is possible that the above are causing the obstruction.

Put your pillows out in the sun once every couple of weeks and replace the pillow cases regularly to minimize  dust mites and allergens.  And do not allow your pets into the bedroom.

Special pillows that are designed to prop up your head, which fixes nasal issues and prevent snoring but it may also cause neck pain.  

7. Hydration

When you are dehydrated, secretions in your nose and soft palate become stickier.  This condition can also trigger snoring.  The simple solution is to stay hydrated by drinking plenty of water.

According to the Institute of Medicine, healthy women should drink about 11 cups of total water which comes from all drinks and food a day while men require around 16 cups.

Practice these 7 simple ways,  and you will not have anymore problems with snoring.

My next topic for discussion is, "What is Gua Sha?"

You may also like to read:


If you have,
Give those who don't have.
If you can,
Help those who can't.
If you are able,
Aid those unable.
If you're happy,
Cheer those who are unhappy.
If you are healthy,
Visit the unhealthy.
Give them a flower,
Add some color. 
A gift of your smile, when they are weak,
Allow them a peek,
A sunshine ray.
Brighten their day.

Thank you for  looking and taking the time to read my blog. 
Until the next post,

"Here's To Your Health!"

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  1. Hi Philo, d point rinsing out d nasal. I'm really interested in this. Can you explore deeper into this subject? Thanks

    1. Hi Rena,

      You mean the Neti pot?

      A neti pot is a device used for irrigating the nasal passages. Neti pots can be made from ceramic, glass, various metals, or plastic. However, ceramic and glass ones are preferred for their inert nature. Neti pot is used to flush out the nasal cavities by using gravity to draw the flow of saline.

      It is very effective in bringing relieve to sinusitis, nose allergies and blocked nose.

      Local pharmacies may not stock this product. You may try ENT Specialist clinics or buy online.

  2. Finally a blog that actually has some natural remedies for not snoring. What combination of the above do you think will work most effectively.


Hi I welcome your comments and sharing on the topic that I have posted.