12 Natural Ways To Stop Snoring Without Using Drugs Or Injections

sleep apnea and snoring

Snoring is one of the most commonly unknown health risks of our time. Snoring is the hoarse and sometimes harsh sound produced as a result of breathing obstruction during sleep.

Snoring can lead to poor sleep, daytime fatigue, irritability, and increased health problems. Such person may also suffer from lack of concentration, high blood pressure, sore throat and chest pain.

Snoring can have a number of different causes, including respiratory structural defects, alcohol use, obesity, allergies, upper respiratory infections (URIs) and obstructive sleep apnea (OSA). Here are some tips to help you stop snoring naturally(without medication) and save yourself from inherent health risks and peers embarrassment.

1. Lose weight as fast as possible
At least a half of overweight people also tend to have bad snoring habit. And losing even a little bit of weight can reduce fatty tissue in the back of the throat and decrease or even stop snoring because blocked airways make inhalation difficult and create a vacuum in the throat, leading to snoring and the only way to open up your throat is to cut out all those fats on you neck.

2. Exercise regularly
Keep fit man don’t let that fat pull you down or make you frown because this can also help to stop snoring. Working out to tone your arms, legs, and abs, for example, also leads to toning the muscles in your throat, which in turn can lead to less snoring.

3. Avoid heavy exercise one to two hours before bed
While exercise is generally good for the body, Doctors advised that you avoid a heavy cardio workout a few hours before you plan to go to bed; this can unsettle your circadian rhythm and make your sleep less restful. That said, light stretching and exercising, such as an evening walk, are probably useful in preparing you to sleep.

4. Quit smoking
If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.

5. Establish regular sleep patterns
Create a bedtime ritual with your partner and stick to it. Hitting the sack in a routine way together can help you sleep better and often minimize snoring.

6. Clear nasal passages
Having a stuffy nose makes inhalation difficult and creates a vacuum in your throat, which in turn leads to snoring. You can do it naturally with a Neti pot or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.

7. Keep bedroom clean
This is very simple and easy and it’s for the general good not just to stop snoring, keep your bedroom air moist with a humidifier. Dry air can irritate membranes in the nose and throat.

8. Sleep repositioning
Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.

9. Avoid caffeine and heavy meals
Make sure you don’t eat heavy meals within two hours of going to bed, especially dairy products and soymilk.

10. Sleep on your side
Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway.

11. Avoid alcohol
Alcohol is a depressant, which means it slows down your body. While this will help you fall asleep, alcohol also slows down your metabolism and interferes with your brain during its sleep cycles. You’re likely to wake up more often if you’ve consumed alcohol before going to sleep

12. Avoid sleeping pills, and sedatives
It is very easy to be tempted to want to take pills believing it will help you sleep well enough and deep enough to stop snoring. But that is a wrong approach to the issue. Try stopping such practice, especially before bedtime. This is because such drugs tend to relax the muscles in the throat and interfere with breathing.

Talk to your doctor about any prescription medications you are taking, as some encourage a deeper level of sleep which can make snoring worse.


Snoring can be funny, but in reality it is very risky, particularly when it is regular, which results in poor sleep for the snorer, and poor sleep for whoever shares the bed, room, or in extreme cases, the people next door.

Take action today.


01: Best And Safe Sex Positions During Pregnancy With Illustration

02: Plastic Rice Test: 6 Tips On How To Identify Plastic Rice

03: Teenage Breast Sagging: Why Are My Boobs Falling At 18?

04: Breast Sagging: 15 Tips To Maintain Your Firm Breasts Even Above 40

05: Going Braless: 10 Exercises That Will Lift & Firm Your Breasts Without Delay

06: Sleep Apnea: Symptoms, Causes, Natural Treatments And Cures

Snoring is indeed a bad habit that me and my family have fought very had to win the battle over it. And I’m happy to say we are winning the battle of recent. Though I still find it had to believe the link between snoring and sedative drugs.

4 Likes Like Quote Report
4 Likes Like

Lessons learnt…. will giam a try

1 Like Like Quote Report
1 Like Like

Tim Akinbo:

Snoring is indeed a bad habit that me and my family have fought very had to win the battle over it. And I’m happy to say we are winning the battle of recent. Though I still find it had to believe the link between snoring and sedative drugs.

Well, thanks for the positive news. But u need to believe that link with all your heart.


1 Like Like Quote Report
1 Like Like