Want to know how to stop snoring naturally? And your partner too?
Snoring can be a simple issue, or it can be a complicated one. Some people resort to surgery on their tongues and palates, but there are many things to try before that.
Here’s just a few areas to address to stop snoring naturally. Find more help in more of my blog posts and podcasts on Sleep.
1). FOOD INTOLERANCES: An intolerance to cow’s dairy is a top factor I see in clients who snore. Many of us can digest butter (organic please!), real cheese and heavy whipping cream. Few of us can properly digest cow’s milk, yogurt, half and half, fake restaurant cheese, ice cream, cream cheese, and sour cream (unless its 100% cream with no added milk).
Try a month or two of dairy-free food – without even butter if you can. That also means avoiding foods with hidden milk such as corn bread, pancakes, lattes, etc.
You should notice immediate improvement in sinus drainage and mucous, a major factor in snoring. Your overall allergies should be better too, and you may notice that you have less joint pain, gas and bloating too. After a month, try adding butter and hard cheese such as Cheddar. If you don’t get gassy or start snoring again, you may be OK with those foods.
2). IMPROPER PILLOW: For snoring reduction, it’s best to sleep on your side to prevent your tongue from slipping back towards your airway. There are ways to keep off your back, such as taping or pinning something to your back or nightshirt – just make sure that if you roll over on it, it does not move a vertebrae out of position.
If you do sleep on your back, get a pillow that supports your neck and keeps your chin up. There are pillows with cervical curves, and others with a dent for the head in the middle.
Allowing your chin to tuck down will immediately close off your airway. Get that chin up!
You don’t want to breathe through your mouth, so try taping your mouth at night. I can’t sleep now unless I tape my mouth!
I use 3M Micropore tape, available at any Medical Supply for about 50 cents a roll. Press your lips gently together before applying. Fold one end of it under to make a little tab to pull it off your face easily. You can get thinner tape than that shown in the photo.
Put a little oil or moisturizer on your lips and face before you apply the tape.
3). CHECK FOR SLEEP APNEA: This is a severe and relatively common condition where the back of the palate closes off your air supply. If you do all the things listed here, you will usually keep from being prescribed a CPAP oxygen mask. Not fun!
If your sleep partner hears you stop breathing and then jerk awake to breathe frequently during the night, see a physician to get evaluated.
4). GET EVALUATED FOR TMJ AND A BAD BITE: I was shocked to find out I was snoring and that I had a restricted airway and TMJ. By wearing a special dental appliance in the day and a night guard at night I was able to breathe again, release the TMJ, and beat my chronic fatigue.
Any dentist can make a night guard for you but specialized sleep dentists are more experienced in selecting the right type of guard for your particular bite. The mouth guard is generally worn on both the upper teeth and lower teeth, slightly moving the lower jaw forward. This helps open airway and prevent snoring.
5). LOSE WEIGHT: Obesity is a prime cause of snoring and of sleep apnea. For this and a hundred other reasons, get weight under control. It’s not hard if you adopt the Paleo Diet (my Diet For Human Beings) and stop eating starchy foods. Your weight can drop rapidly off breads, rice, sodas, cookies, alcohol, potatoes, juice, and all the rest. Eat more protein, vegetables, and healthy fats such as coconut oil, olive oil and ghee and you won’t be hungry.
6). HANDLE YOUR ALLERGIES: Get inhalant allergies under control, including dust mites (buy dust mite covers for your pillow and mattress, or buy latex pillows and mattress), close the windows, and use natural allergy support. There are many options to over-the-counter medicines or prescription drugs. Homeopathic Histaminum, such as is in our AllerDrain and AllerTotal works well, in addition to the Natural D-Hist in my online store.
Studies confirm that snorers, mouth breathers and those suffering from even occasional sleep apnea are more likely to be depressed, fatigued, foggy and hard to get along with. You can add years to your life with better quality sleep and better breathing during the night.