Snoring: What is Snoring, Causes & Natural Remedies

If like me you sound like a bear growling a cave when your asleep, then you will no that snoring has a big impact on life.

Regardless of the health issues (which are significant), snoring can play havoc with your relationship.

If you are at you wits end with being woken up every hour either to the sound of your own snoring, or being dug in the back and told to “Roll Over”;

or if you are the long suffering sufferer of a snorer, then read over these five tips to snoring treatment.

Snoring Treatment Tip 1 

Take a look at your diet. Although this probably won’t be the complete snoring treatment answer, it is worth starting with what you’re eating and drinking.

You could well have intolerance to certain foods which affects your breathing, especially when lying on you back.

For example, too much (or an intolerance to) dairy produce is likely to cause you to become blocked up with mucus, when horizontal, this collects causing heavy breathing and snoring.

Alcohol is another common offender.

Snoring Treatment Tip 2

Being overweight is another significant contributor.

Excess weight in the neck and chest puts pressure on the breathing passage.

Snoring Treatment Tip 3 

Sleep on you side or front.

Now this is easier said than done, because it’s hard to control your sleeping position when you are asleep!

However, there is an old trick that may be worth considering. You could sow a walnut, table tennis ball or similar size object into the back of a shirt and wear that in bed.

Each time you roll on your back it will dig into you, causing you to roll back again – providing you don’t take your shirt of in your sleep.

Snoring Treatment Tip 4 

Use nasal strips.

I found these to be very helpful, at least to start with. Nasal strips (often used by athletes) open the air passage for you, thus removing or preventing blockages.

If your desperate it’s worth a try, but the cost can add up over the days, months and years.

Snoring Treatment Tip 5

I’ve saved the best until last.

Exercising the muscles in your throat, tongue and doing breathing exercises can completely cure your snoring.

For more detailed information and more tips go to

So what is snoring?

Snoring causes a person to make snorting and other noises in their sleep. It’s very common, with around 40% of us snoring.

It isn’t usually a cause for concern, unless the sleep of a person or their partner is disturbed.

However, snoring can be a sign of a serious medical condition, such as obstructive sleep apnoea, which makes the snorer stop breathing for several seconds to up to 2 minutes.

This results in decreased oxygen in the blood, which can lead toheadaches and fatigue the following day.

Sleep apnoea is associated with a variety of other chronic medical conditions including high blood pressure, obesity, heart disease and stroke.

It also increases the risk of accidents.

Research has linked snoring to diabetes.

What causes snoring?

Snoring is caused by vibration of the soft palate (the soft part of the roof of the mouth) as the lungs strain to inhale oxygen through obstructed airways.

Typically, this occurs when the muscles that keep the airways open become too relaxed or excess tissue accumulates nearby and obstructs air flow.

Any condition or substance that promotes muscle relaxation or a build-up of fatty tissue can have this effect. These include:

  • Drinking alcohol
  • Taking sedating medications such as sleeping pills, cold medicines, orantihistamines
  • Sleeping on an overly soft or large pillow, or sleeping on your back
  • Being overweight.


Obstruction of the airways can also be caused by throat or nasal deformities, such as an excessively long soft palate or uvula (the pendant-shaped tissue in the back of the throat), or a deviated nasal septum.

In children, enlarged tonsils often cause snoring. Any ailment that makes bronchial airways constrict, such as asthma, can lead to obstruction and snoring.

Smoking, which irritates the airways, can also make snoring worse.

What are the treatments for snoring?

There are numerous products that claim to treat snoring but, in most cases, simple lifestyle changes can do the trick.

Here are 10 tips that may help stop snoring.

1. Don’t drink alcohol within 3 hours of bedtime. Drinking alcohol before going to sleep causes muscles near the airway to slacken.

2. Avoid sleeping pills or other sedatives and sedating medications such as some antihistamines. Although they help you go to sleep, they can relax your neck muscles, making your snoring worse.

3. Quit smoking. Smoking causes nasal and lung congestion, a major cause of snoring.

4. If you’re overweight, try to lose weight with exercise and eating less.

5. If you have allergies, try to eliminate allergens in the bedroom, such as removing pets from the bedroom, and regularly washing your bed linen in hot water to remove house dust mites and any mould spores.

6. Sleep on your side instead of your back. There are a variety of products designed to help you sleep on your side – a position that can decrease snoring – which can help some people.

While heavy snorers will snore in any position, people with moderate snoring tend to snore only when sleeping on their backs.

One helpful trick is to sew a pocket onto the back of your nightclothes and insert a tennis ball. This will make it uncomfortable for you to lie on your back – and prompt you to turn on your side during sleep.

7. Try sleeping without a pillow. Pillows can contribute to airway obstruction by bending your neck out of alignment.

8. There are products designed to widen the nasal passages, such as nasal strips or nasal support devices.

9. Consider a humidifier if the air in your bedroom is too dry and this makes you snore.

10. Other products include pills, sprays and herbal products that claim to decrease nasal congestion and devices to correct mouth breathing.

These may not have been thoroughly studied, so caution is advised.

Here’s how to stop snoring naturally:

Peppermint Oil and Goldenseal

If your snoring occurs because of nasal or chest congestion, pure peppermint oil oil can relieve the congestion.

It’s been shown to be a great essential oil sore throat relief and congestion in the nasal passageways, which in turn could be how to stop snoring for congestion issues. 

Goldenseal is another supplement you can use to help relieve congestion in your chest and nasal passages and is typically found in powder, liquid or capsule form.

You can even have a cup of herbal tea that contains peppermint or goldenseal. Just make sure you don’t have a tea with caffeine, as that can greatly interrupt your sleep.

Spearmint and Fenugreek

Digestion plays a big role in our sleep patterns and can cause snoring. 

Fenugreek and spearmint are amazing herbs that can cure snoring from digestive issues, in particular caused by indigestion — an acid problem in the digestive system.

These herbs can help rid your body of this acid and decrease your chances of snoring while you sleep.

Fenugreek has been shown to fight sleep apnea and improve digestive issues that lead to snoring, while spearmint also relieves indigestion and acid reflux symptoms that can also contribute to snoring.

Vitamin C

The sinuses can obstruct the airways, causing the mouth to open and the uvula, the fleshy extension at the back of the soft palate that hangs above the throat, to vibrate and create the annoy of an all-night snore.

Vitamin C may help prevent this because we know it helps promote a healthy immune system. That healthy immune system can clear the sinuses. 

Papaya, pineapple, which also contains sinus-fighting bromelain, broccoli and red bell pepper, to name a few, are the some of the best vitamin C foods.

Eucalyptus and Peppermint

Eucalyptus has long been around to help with chest colds. There are a few ways that you can apply eucalyptus oil to provide a snore-free night of sleep.

Putting eucalyptus leaves in a steam inhaler and breathing it through your mouth or nose can help clear your sinuses. 

You also could try using a steam bowl by putting your head over a bowl of pure hot water and covering it with a towel so you can inhale the steam. 

Add five drops of eucalyptus and five drops peppermint essential oils to the bowl. Don’t forget that steam is hot and can burn you, so be careful.

Do this just before bed to help clear out your airways and reduce inflammation in your nasal passages that may be a contribute to the snoring problem.

If you’re not a fan of the steam, a neti pot using the right solution of salts and pure water can do wonders, too, but don’t put essential oils in the neti pot, as this can burn the membranes of the nasal passages!

Oral Appliance

You may want to talk to your dentist about getting a dental appliance that can help change the opening of your airway so your tongue has enough room, avoiding an obstruction when you sleep.

The American Dental Association reports that devices worn only during sleep may be an effective treatment option and can help eliminate snoring altogether.

An oral appliance fits like a sports mouth guard or an orthodontic retainer.

It supports the jaw in a forward position to help maintain an open upper airway.