9 Easy Snoring Remedies You Can Try Tonight
Updated: May 27
Snoring is a major concern for some folks. Not only can it put strain on a relationship when one party can’t sleep because it sounds like someone is cranking a chainsaw inches away, but it can also negatively impact the snorer’s health by repeatedly disrupting their sleep cycle.
What are some quick and easy methods you can use to reduce or stop snoring immediately?
Elevate Your Head
By elevating your head just a few inches at night, you can greatly reduce snoring. Why? The elevation opens up your airways and lets more air in to make breathing easier.
You can easily achieve head elevation with an adjustable bed frame. Our Essential Head Up adjustable bed sits up to the perfect angle. Want additional features like foot up motion and dual massage? Check out our Maximize 604 adjustable bed base model.
But wait, there’s more! An adjustable frame can help can treat an entire host of health issues, including back pain, poor circulation, and acid reflux. It’s also a great tool for post-surgery recovery.
Change the Way You Sleep
Attn: back sleepers. Let’s face it. Back sleeping may be the healthiest sleep position, but it can also exacerbate your snoring due to gravity by causing your tongue to fall back and block your airways.
If you are a snoring back sleeper (who doesn’t have an adjustable bed to elevate your head), you may want to try changing the way you sleep. Side sleeping may not eliminate snoring entirely, but it can help to reduce it. And while many snorers resort to sleeping on their stomachs to alleviate snoring, we advise against it. Stomach sleeping strains the neck and spine and may lead to a new slew of issues down the road. Not worth it.
Alleviate Snoring with a Pillow
Sometimes alleviating snoring can be as simple as a change of pillow. Look for a pillow with firm foam support like our Rejuvenate pillow, or a molded pillow shaped to relieve neck and back strain by correcting posture. Our contoured Crown pillow gives you the right sleep posture to open up your air passages and help prevent snoring.
If an adjustable bed frame is out of your budget, wedge-shaped pillows are an affordable alternative that elevate your head to keep you breathing happily.
And for those who are trying to switch from back sleeping to side sleeping, a traditional body pillow can help you quit the habit of rolling from your side onto your back.
Clear Nasal Obstructions With a Saltwater Rinse
Did you know that regularly rinsing your nasal cavities with a prepared saltwater solution through a neti pot (or comparable device) can greatly mitigate or eliminate your snoring? Neti pots are inexpensive to buy and maintain—just pay heed to all manufacturer’s advice regarding cleaning and care. A poorly maintained neti pot could grow harmful bacteria that lead to infection once introduced into your sinuses.
Take a Hot Shower
Steam is a great way to open up your sinuses and help with snoring problems. A hot shower before bed feels great and unclogs your nose. Consider it a win-win.
You can harness the benefits of steam without getting wet by means of steam inhalation. Try this by heating water to a boil, pouring it into a bowl, and bringing it within twelve inches of your face while covering yourself with a light towel. Steam sessions should last two to five minutes for best results. Take care not to burn yourself!
Try Nasal Strips and Dilators
Nasal dilators can be quick and cheap over-the-counter solutions to your snoring problems. Dilators come in many different varieties and are either used internally or externally.
External nasal dilators include strips that adhere to the outside of the nose. External strips are relatively inexpensive, comfortable, and easy to use and adjust to. The drawbacks? They are one-time use only and can mildly irritate the skin.
Internal nasal dilators work a little differently than the external variety but accomplish the same goal. Internal dilators go inside the nostril to widen and provide relief. They can take some time to get used to, but are conveniently reusable and come in various shapes and sizes.
Drink Enough Water
Did you know that dehydration can trigger snoring? If you don’t drink enough water, the mucus and tissues inside your throat and nose can thicken and dry. This creates great conditions for all-night snoring sessions. Make sure you drink enough water throughout the day to lower your risk of snoring due to poor hydration.
As a quick reminder, water should always be your number one hydrator. Sugary and caffeinated drinks are fine on occasion, but the bulk of your fluids should come from good ole H2O.
Avoid Alcohol and Other Sedatives
A drink before bed might seem like a good idea, but think again if you are prone to snore. Drinking alcohol or taking any other type of sedative at bedtime can cause or exacerbate snoring problems. Why? When sedatives cause you to relax, they relax everything—including the muscles of the throat and neck. Ultimately, the effects of these substances can lead to restricted airways and heavy snoring.
Don’t fret! There’s no need to entirely abstain from wine and beer. Be proactive about alleviating alcohol-related snoring by drinking earlier in the day or ensuring that you consume enough water and food when you do drink.
Keep Your Allergies In Check
Untreated allergies can make your days miserable—and your nights, too. If you are suffering from congestion and inflammation of your airways due to allergies, you probably aren’t getting great sleep.
Nasal sprays and over-the-counter tablets can give relief to some folks, but there are too many variables for us to suggest the perfect one-fits-all solution for your personal allergy woes. We urge you to see a professional. A physician that specializes in allergy-related conditions will have the best advice for you.
Snoring can be comedic at times, but nobody will be laughing when you are keeping your partner awake at night or finding yourself waking up groggy and unrested. Try the remedies in this guide and keep in mind there is no silver bullet formula to eliminate snoring. Ultimately, the right cure will boil down to where the root of your snoring lies. Remember: the sooner you take action, the sooner you can get restful sleep again ( and your partner, too)!