In searching for a way to stop snoring a lot of snorers ask, “Which home snoring remedies are proven to work the best?”

It is difficult to find a clinical study for most home remedies for snoring. From herbal snoring remedies to stop snoring exercises, you will find hundreds of different opinions, some good and some not so good. But this isn’t to say that some home snoring remedies are not worth trying.

In this article we will mainly discuss behavioral therapies since these have the best known record of helping reduce snoring. Notice I said “reduce” as almost all home snoring remedies by themselves are not a cure for snoring, but an aid to reduce snoring.

So here’s the list:

1. Develop a consistent sleep pattern. Sleep deprivation is known to cause heavy snoring. So go to bed at a reasonable hour and try to get at least 7-8 hours of sleep per night.
2. Avoid the use of sleeping pills. If you do suffer from insomnia, melatonin is a helpful natural supplement.
3. Avoid antihistamines at night. During allergy season sleep with windows closed and invest in an air purifier to decrease irritants.
4. During the winter use a humidifier in your bedroom. Dry air can lead to nasal problems which contributes to snoring.
5. Limit eating before bedtime. Try not to eat a heavy meal within an hour of bedtime and avoid snacks that take a long time to digest.
6. Avoid dairy products before bedtime. Dairy products can contribute to a mucous build up that leads to snoring.
7. Quit smoking. Mucous is secreted in the throat and lungs of a smoker that aggravates snoring.
8. Do not consume alcoholic beverages within three hours of bedtime. Alcohol over-relaxes the throat muscles and causes snoring.
9. Being overweight is a main cause of snoring. Neck size increases with being overweight. Also a neck size of 17 inches or more for males and 16 inches or more for females can put you at high risk for developing sleep apnea. A weight loss program combined with 30 minutes of moderate physical activity per day can have a tremendous effect in reducing and even eliminating snoring.
10. Elevate the head of the bed.
11. Use a positional sleeping device to eliminate back sleeping. An inexpensive way to make a positional sleeping device is to place several tennis balls in a tube sock and sew it to the back of a tee shirt. This will definitely keep you off of your back while sleeping. Positional sleeping devices found online however, are a more comfortable option.
12. Try using a snore pillow or sleep apnea pillow.

Sometimes combining several home remedies if the most effective approach. Usually most snorers also need the help of anti snoring mouthpiece like the Ultimate Stop Snoring Solution to eliminate the major cause of snoring, the tongue relaxing against the palate and back wall of the airway.

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