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Simple Home Snoring Solutions

There is a growing prevalence of snoring with serious implications on your health and can impact you and your bed mate’s sleeping patterns. In which case, you should look for effective snoring solutions or perhaps even formal medical treatment. But often light snoring problems are just the result of slight change in your health, habits or environment.

In these instances, you might just need to make use of traditional home remedies which have been known to help with snoring. Depending on the source of your snoring, they may not cure the problem but may make it less noticeable.

Sleeping on Your Side

This is likely the first solution for snoring you’ll get from most authorities. You may be snoring simply because you sleep on your back. When sleeping in the supine position, gravity often forces the base of your tongue to collapse into your breathing passage. This causes a more restricted flow of air through the passages, causing the soft palate and uvula to vibrate.

The posture of sleeping on your side promotes a smoother flow of air and stops the tongue falling back. Try a pillow wedged on either side of you or sleeping against your partner.

If you have a problem staying on your side during the night, you may want to try wearing a pyjama top backwards to bed and sowing a tennis-ball into the breast pocket. This will make it very uncomfortable to sleep on your back and you naturally roll onto your side during the night.

Warm Drinks Before Bed (Dairy Free)

Many people snore when they develop congestion or have increased mucus production, a problem that’s especially prevalent in the dry winter months. Nasal mucus can force you to breathe from the mouth during sleep, a big cause of snoring.

As an easy snoring solution, drink warm drinks such as tea and honey, lemon and hot water or even chicken soup to make the mucus less viscous, causing it to loosen and clear the nasal passages. Avoid dairy, as this has been known to increase mucus production.

Changing the Bedding Regularly

Dust mites, pollen and other allergens can cause nasal congestion, which as mentioned above, increases the chances of snoring.

If you’re sensitive to these environmental factors, keeping your bedding (particularly your pillow) clean. This will reduce the chance of having such a reaction.


It’s well known that stress can adversely affect your sleeping patterns, because of the increased level of chemicals such as cortisol. Sleeping patterns have a big effect on snoring as fatigue can cause the breathing passages to more readily collapse.

Obviously it’s not easy to reduce stress but relaxation exercises, such a controlled breathing, may help you get a better night’s sleep.

Singing or Using a Didgeridoo for Snoring Treatment

Snoring solutions aren’t always so straight forward. Many people snore due to a general lack of muscle tone in the throat. This causes the breathing passage to collapse more easily.

Singing or playing the didgeridoo exercises and strengthens these muscles and make them harder, making them less likely to vibrate. It sounds silly but even the British Medical Journal have suggested the instrument as an alternative treatment for sleep apnea.

SnoreMate - 18 Oct 2012