6 Ways to Reduce Snoring Naturally
Snoring affects 40% of Australian men and 30% of women, disrupting sleep and sometimes signalling health problems like obstructive sleep apnoea (OSA). If snoring is keeping you or your partner awake, here are 6 natural methods to help reduce it:
- Nasal Breathing Exercises: Strengthen airway muscles with simple breathing techniques.
- BWLL Nasal Strips: Improve airflow by opening nasal passages.
- Sleep Positions: Sleeping on your side can prevent airway blockages.
- Weight Management: Losing excess weight reduces pressure on airways.
- Stay Hydrated: Proper hydration thins mucus, making breathing easier.
- Healthy Sleep Habits: Avoid alcohol before bed, use allergen-proof bedding, and keep your room cool (18–22°C).
If snoring persists or includes gasping or choking, see a doctor - it could be a sign of OSA, which affects 5% of Australians and can lead to serious health issues.
Five Exercises for Snoring and Sleep Apnoea (Updated)
What Causes Snoring?
Snoring happens when the soft tissues in your throat vibrate during sleep, creating the familiar sound. These vibrations typically occur in the pharynx, the area of your throat located behind your mouth and nasal cavity.
As you sleep, throat muscles relax, causing the pharynx to narrow. This narrowing amplifies vibrations, making the snoring sound louder. Several factors can increase the likelihood or severity of snoring.
Common Triggers of Snoring in Australia
Nasal Congestion and Allergies
About 18% of Australians experience allergic rhinitis (hay fever), which often leads to blocked nasal passages. When your nose is congested, you’re more likely to breathe through your mouth, increasing the chance of snoring.
Lifestyle Factors
Smoking significantly raises the risk of snoring. Research indicates that 24% of smokers snore regularly and loudly, compared to 14% of non-smokers. This is due to irritation of nasal and throat tissues caused by smoking.
Anatomical Structure
People with smaller airways are more likely to snore. When throat muscles relax, the airway can partially close, leading to vibrations that produce snoring.
Environmental Triggers
Australia's environment can also play a role in snoring. Contributing factors include:
- Dust and airborne irritants
- High humidity
- Air pollution
"Nasal congestion is more than a mere inconvenience - it significantly impacts sleep quality, exacerbates snoring, and compromises overall health and well-being."
– Ramie A. Tritt, MD, FRCSC, Atlanta ENT, Sinus & Allergy Associates, P.C.
Understanding these causes is key to addressing snoring effectively. It’s no surprise that nearly one in four Australian men and one in six women are affected by snoring. By tackling these triggers, you can take steps toward reducing snoring and improving sleep quality.
6 Natural Methods to Stop Snoring
Here are six practical ways, backed by science, to help reduce snoring naturally.
1. Nasal Breathing Exercises
Improving nasal breathing can strengthen airway muscles and promote better breathing patterns while you sleep. This may help reduce snoring.
Try this simple 3-step technique:
- Sit upright with your back straight.
- Rest your tongue gently on the roof of your mouth.
- Take slow, deep breaths through your nose, engaging your diaphragm.
Spend 5–10 minutes practising this daily, ideally before bedtime.
2. BWLL Nasal Strips
BWLL Nasal Strips provide a drug-free way to improve airflow while you sleep. These flexible strips work by gently opening your nasal passages, making it easier to breathe and reducing snoring.
How to use them:
- Clean and dry your nose thoroughly.
- Place the strip just above where your nostrils flare.
- Press and rub gently to secure it in place.
3. Sleep Positions
The way you sleep can impact your snoring. Lying on your side often prevents your tongue and soft tissues from blocking your airway, improving airflow.
Use a supportive pillow to align your head and neck. For added comfort, place a firm pillow between your knees. Slightly elevating your head can also help.
4. Weight Management
Carrying extra weight can put pressure on your airways, contributing to snoring. Losing weight gradually and staying active can help ease this pressure and improve your sleep.
5. Stay Hydrated
Proper hydration reduces the likelihood of sticky mucus in your nasal passages and throat, which can contribute to snoring. According to Australian guidelines, daily water intake should be:
| Gender | Recommended Water Intake |
|---|---|
| Men | 2.6 litres |
| Women | 2.1 litres |
| Active Adults | 3+ litres |
6. Healthy Sleep Habits
Better sleep routines can also help minimise snoring. Follow these tips:
- Avoid drinking alcohol at least four hours before bed.
- Keep your bedroom temperature between 18–22°C.
- Use a humidifier during dry seasons.
- Opt for allergen-proof bedding during pollen-heavy periods.
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Results of Each Method
Here’s a breakdown of common natural methods to address snoring and what you might expect from each:
| Method | Expected Results |
|---|---|
| Nasal Breathing Exercises | Could help by strengthening throat muscles and reducing snoring |
| BWLL Nasal Strips | May assist in improving nasal airflow and reducing snoring |
| Sleep Position Changes | Reduces airway blockages, potentially easing snoring |
| Weight Management | Eases pressure on airways by maintaining a healthier weight |
| Hydration | Can thin mucus, making breathing easier |
| Better Sleep Habits | Improves overall sleep quality, which might lower snoring frequency |
The effectiveness of these methods can vary based on factors like:
- The severity of snoring
- How consistently the method is applied
- Your individual physiology
- Any underlying health conditions
Important: If snoring continues despite trying these approaches - or if it’s paired with symptoms like gasping or choking during sleep - it’s crucial to see a healthcare provider. These could be signs of a more serious issue requiring medical evaluation.
If results remain inconsistent, it might be time to explore professional medical advice.
Signs to Contact a Doctor
Know when it’s time to seek professional advice.
Key Warning Signs
If you notice any of these issues, it’s important to see your GP right away:
- Waking up gasping or choking during the night
- Loud, ongoing snoring that disrupts others in your home
- Struggling to stay focused during the day
Why This Matters
Chronic snoring could be a sign of obstructive sleep apnoea (OSA). Around 5% of Australians live with OSA, which can lead to serious health problems like high blood pressure, diabetes, stroke, heart attack, and even drowsy driving accidents.
Getting Ready for Your Appointment
It’s helpful to bring along a partner or someone you live with. They can share details about your sleep habits that you may not be aware of, giving your doctor a fuller picture.
Where to Find Help in Australia
- Visit Healthdirect Service Finder at healthdirect.gov.au to locate GPs or sleep specialists near you.
- If your GP suspects sleep apnoea, they might refer you to a sleep specialist.
- A sleep clinic may also be recommended for a detailed evaluation.
Taking these steps can help you address persistent snoring and avoid potential health complications.
Note: If your symptoms don’t improve, don’t delay. Early treatment can make a big difference.
Summary
Tackle snoring with simple, natural strategies. Around 40% of men and 20% of women deal with chronic snoring, so finding effective solutions is crucial.
Natural Approaches: Regular nasal breathing exercises can strengthen your airways, while BWLL Nasal Strips provide instant relief by opening nasal passages for better airflow. Sleeping on your side also helps keep airways clear. These methods work best when paired with healthy lifestyle habits.
Lifestyle Changes: Small adjustments can make a big difference. Staying hydrated helps keep airways clear, and maintaining a clean sleeping space reduces dust and allergens that can cause nasal congestion.
"Multiple studies have suggested that heavy snorers tend to develop OSA over time and that can be a harbinger of many health issues. That is why if you are an occasional snorer, it will help to find the root of what causes snoring and eliminate it." - Asonor.com
Building Better Habits: Consistency is key to long-term improvement. Focus on:
- Regular bedtimes
- A cool, dark bedroom
- Staying hydrated
- Keeping your space allergen-free
- Managing weight with healthy choices
While these natural methods can noticeably reduce snoring, persistent or severe symptoms should be checked by a doctor. Following these strategies consistently often leads to better breathing and improved sleep quality.
FAQs
How do nasal breathing exercises help reduce snoring?
Nasal breathing exercises can significantly reduce snoring by improving airflow through your nasal passages. When your nasal passages are clear and functioning well, air moves more smoothly, reducing vibrations in the soft tissues of the throat that cause snoring sounds.
By encouraging proper nasal breathing, these exercises can minimise blockages, promote better oxygen flow, and help prevent the disruptions that lead to snoring. Incorporating these techniques into your routine is a simple, natural way to improve your sleep quality and reduce snoring-related disturbances.
What lifestyle changes can help reduce snoring naturally?
Making a few simple lifestyle adjustments can significantly help reduce snoring. Start by avoiding alcohol in the evening, as it relaxes throat muscles and can worsen snoring. If you're overweight, losing weight can ease pressure on your airways and improve breathing during sleep.
Sleeping on your side instead of your back can also make a big difference, as this position helps keep your airway open. Additionally, staying hydrated and managing allergies to reduce nasal congestion can minimise snoring. If you smoke, quitting can further improve your airway health and reduce snoring over time.
When should you see a doctor about snoring, and what health risks can it pose if ignored?
If your snoring is loud, persistent, or disrupting your household, or if you wake up choking or gasping for air, it’s important to consult a doctor. These could be signs of an underlying condition like sleep apnoea, which requires medical attention.
Ignoring chronic snoring can lead to serious health risks, such as daytime fatigue, poor concentration, and an increased likelihood of conditions like high blood pressure, diabetes, stroke, and heart disease. Seeking advice early can help improve your sleep quality and overall health.
