Natural Ways to Reduce Snoring and Sleep Deeper
Evidence-based remedies you can try tonight without a prescription or device
Not every snoring solution requires a device or prescription. Many effective remedies are free and you can start them tonight. This guide covers 10 natural approaches backed by scientific evidence. We'll also be honest about their limitations and when you need something more.
- Side sleeping and head elevation can reduce snoring tonight
- Throat exercises reduce snoring by 36% after 3 months of daily practice
- Avoiding alcohol before bed is one of the fastest ways to reduce snoring
- Humidity control, weight loss, and allergy treatment provide long-term benefit
- Natural methods work best for mild snoring. Louder snoring may need a device
10 Natural Snoring Remedies
1 Sleep on Your Side
Back sleeping is the worst position for snoring. Gravity pulls your tongue and soft palate backward, narrowing the airway. Switching to your side can cut snoring in half for positional snorers.
How: Use a body pillow for support. Place a pillow behind your back to prevent rolling. Try the tennis ball technique (sew one into the back of a T-shirt).
2 Elevate Your Head
Raising your head 10–15 cm reduces tongue fallback and improves airflow. Use a wedge pillow or raise the headboard with blocks.
Important: Don't just stack regular pillows. This bends your neck and can make snoring worse.
3 Avoid Alcohol Before Bed
Alcohol relaxes your throat muscles more than normal sleep does. This increases airway collapse and makes snoring louder. Avoid alcohol for at least 3–4 hours before bedtime.
4 Do Throat and Tongue Exercises
Daily exercises strengthen the muscles that keep your airway open. Research shows these exercises reduce snoring frequency by 36% and intensity by 59% after 3 months.
Try these for 10–15 minutes daily:
- Push your tongue against the roof of your mouth. Slide it backward 20 times.
- Open your mouth wide. Say "aah" for 20 seconds. Repeat 3 times.
- Purse your lips tightly. Hold for 30 seconds.
- Sing loudly for 20 minutes — studies show singing reduces snoring.
- Chew on both sides of your mouth (use sugar-free gum).
5 Control Bedroom Humidity
Dry air dries out your nasal passages and throat, creating congestion and increasing snoring. Keep humidity between 40–60% with a humidifier.
6 Clear Your Nasal Passages
A stuffy nose forces mouth breathing, which almost always causes snoring. Before bed:
- Take a warm shower (steam opens nasal passages)
- Use saline nasal spray or a neti pot
- Apply a warm compress over your sinuses
7 Lose Excess Weight
Extra weight around the neck compresses the airway. Losing even 5–10% of your body weight can reduce snoring noticeably. Read about weight and sleep apnea.
8 Quit Smoking
Smoking irritates and inflames nasal passages and throat tissue. Smokers are twice as likely to snore. After quitting, inflammation decreases and snoring often improves.
9 Treat Allergies
Untreated allergies cause chronic nasal congestion. See your doctor about daily antihistamine sprays. Keep pets out of the bedroom. Wash bedding weekly in hot water to reduce dust mites.
10 Establish Good Sleep Habits
Being overtired causes deeper sleep, which relaxes muscles more and increases snoring. Aim for 7–9 hours. Go to bed at the same time each night. Keep your room cool (18–20°C), dark, and quiet.
When Natural Methods Aren't Enough
Natural remedies work well for mild, occasional snoring. But they have limits:
- If you snore loudly most nights despite trying these remedies
- If your partner notices breathing pauses or gasping
- If you feel extremely tired during the day
- If your snoring can be heard through walls
These signs may indicate sleep apnea. A nasal stent or other anti-snoring device may be needed alongside natural methods.
Natural remedies and devices complement each other. For example: a nasal stent + side sleeping + avoiding alcohol gives three layers of protection against snoring.
Frequently Asked Questions
What is the fastest natural way to stop snoring?
The fastest natural remedies are sleeping on your side and avoiding alcohol before bed. Both can reduce snoring the very first night. For a more reliable immediate solution, an internal nasal stent keeps the airway open from night one.
Do throat exercises really help with snoring?
Yes. Clinical studies show daily throat and tongue exercises reduce snoring frequency by 36% and intensity by 59%. Results take about 3 months of consistent daily practice for 10-15 minutes.
Can essential oils stop snoring?
Some people find eucalyptus or peppermint oil helps clear nasal passages. However, there is limited scientific evidence that essential oils directly reduce snoring. They may help with congestion but shouldn't be relied on as a primary treatment.
Does losing weight stop snoring?
In many cases, yes. Excess weight compresses the airway. Losing 5-10% of body weight can noticeably reduce snoring. However, not all snoring is weight-related, so thin people can snore too.
Why do I snore even when I sleep on my side?
Side sleeping helps if your snoring is positional (caused by back sleeping). If you snore on your side too, the cause may be nasal congestion, excess weight, alcohol, or a structural issue. A nasal stent or medical evaluation may be needed.
This article is for informational purposes only and does not replace professional medical advice. Snoring can be a symptom of obstructive sleep apnea, a serious medical condition. If you suspect sleep apnea, consult a healthcare professional. Back2Sleep is a CE-certified Class I medical device intended for the treatment of snoring and mild to moderate sleep apnea.
Ready for quieter nights? Discover the Back2Sleep starter kit and find the right fit for you.
Not sure if you are at risk? Take our sleep risk screening to find out in just a few minutes.
Want to learn how it works? Explore the Back2Sleep nasal stent designed for comfortable, effective relief.
