Some people snore occasionally, and that’s normal and may not create a nuisance, but when it turns into a condition, it can be a problem for your bed partner. Habitual snoring is a noisy, breathing sound that is common during sleeping. It is caused because the person is not able to move air out of their nose and throat freely, leading to the vibration of the surrounding tissues that produces this sound. Regular snoring can impair your, as well as your partner’s, sleep—not just disrupting the quality of your sleep but also the pattern. To get a good night’s sleep, you have to find the cause of the problem and maybe try a few simple things out. Read further to learn both.

What can Cause Snoring?

A few common causes include:


During your middle age, the muscles inside your throat become loose. Moreover, space becomes narrower, which can lead to this condition.


Overweight or just having too much fat around the neck, can cause snoring.


Nasal problems or people with sinus congestion have blocked and stuffy noses that can lead to difficulties in breathing and hence produce such noisy sounds.

How one sleeps

When you sleep flat on your back, the flesh in your throat can hang loose and block the pathway for air, causing snoring sounds. Try changing your sleep posture or sleep on your sides.

How You Snore and How to Solve it

A woman sleeping soundly
A woman sleeping soundly
Mouth closed

A problem with your tongue. Try practicing yoga.

Mouth opened

Related to throat tissues. Try sleeping on your side.

While sleeping flat

Loose muscles in the throat. Try sleeping on your side or adjust your sleep posture.

Habitual snoring in all positions

Need to make lifestyle changes and adopt a better posture.

7 Easy Natural Remedies to Stop Snoring

Cinnamon essential oil in small bottles
Cinnamon essential oil in small bottles

There are various anti-snoring devices on the market. Some work, and some are bizarre. Not everything works for everyone, but here are our top picks:

1.       Use a humidifier

Dry air can aggravate snoring, so get yourself a humidifier and use some essential oils at night to get some good sleep. Oils like lavender and jasmine can soothe your senses and help manage sleep deprivation, one of the common causes of snoring.

2.       Take more liquids

Staying hydrated or taking more liquids than usual can be a good idea since dehydration leads to a lot of health problems, including the formation of mucus in your nasal passage. Try sipping some warm tea before bed and add cardamom and ginger to it to make it even better. Tea will help you get better sleep and calm your throat as well.

3.       Cut down dairy

Dairy products can have an inflammatory effect on your throat and nasal tissues. Milk, yogurt, and cheese can also lead to the formation of cough in some people. Try experimenting with your daily diet and cut some dairy intake for a few days to see how it goes. Switch your regular tea with green tea, cut down those shakes, and try brewing some herbs like mint and chamomile. These will help your sleeping patterns.

4.       Essential Oils for snoring

Essential oils are good for snoring conditions and can safely treat them. Peppermint oil (diluted with a carrier oil) can be rubbed around the nose to clear nasal passages. It can also be mixed with organic coconut oil to make a mouthwash, which can help shrink the tissues in the throat. Mix around 2-3 drops with a spoonful of 100% organic coconut oil and flush your mouth with it.

5.       Garlic and onion

These two have strong aromas and can help calm congestion. It has been proven that they can even calm the inflamed and swollen tonsils. Crush a clove of garlic and take with a glass of water on an empty stomach every day. Try having a bowl of salad before your main meals to incorporate some onions in that.

6.       Extra Virgin olive oil

Switch your regular oil with olive oil for cooking your food; it can help eliminate blockages and moisten your throat, hence relieve snoring to a great extent.

7.       Pineapples and Bananas

Rich in melatonin, these fruits make us sleepy and feel full; hence, it can affect our sleep quality to a great extent. A calm internal system can help improve sleep and also problems like snoring.

Besides these, changing your pillows often and managing your diet as well as exercising regularly can help a lot. We hope you find your most useful way out.

Know any other effective ways to end snoring? Let us know down in the comments.

This article originally published on GREY Journal.