stop snoring

Change Your Sleep Position.

Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

“A body pillow (a full-length pillow that supports your entire body) provides an easy fix,” Slaughter says. “It enables you to maintain sleeping on your side and can make a dramatic difference.”

Side Sleeping

If your snoring problem is minor, this just might do the trick. The biggest difficulty may become how to keep you on your side. Using a body pillow could be useful in maintaining the position.

Ultimately, this position can prevent the relaxed and untoned muscles in the the throat from blocking the breathing passageways. An old remedy that could be useful is to tape a tennis ball to the back of your pajamas so you don’t roll onto your back. If you have a bed with a recline control, you can set the bed in an angled head-up position, which may open the nasal airway passages

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. (3)

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. (4) 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.