Simple tricks to help you stop snoring

Do you snore? Does your partner snore? Snoring can be disruptive for both you and those you sleep with. According to the American Academy of Sleep Medicine, snoring occurs when the flow of air in your breathing makes the tissues in the back of your throat vibrate. Men are more likely than women to snore, and you may be surprised to learn that snoring is actually genetic. 
Snoring can sometimes be a symptom of a bigger underlying problem. These include heart disease, diabetes, and obesity. This is why if you are overweight, the first step to stop snoring is to lose weight. If you are a healthy weight or get past that hurdle and still snore, try one or more of these home remedies. You will feel more well rested. And so will your partner! 
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1. Yogic breathing. This type of breathing maximizes your oxygen intake. Everyday Roots claims this type of breathing is used to treat sleep disorders and is wonderfully relaxing. To do it, breath in slowly and deeply through your nose. Pause for a moment when your lungs are full and you can't bring in anymore air. Then slowly, with your tongue pressing on the roof of your closed mouth, push the air out from the back of your throat. It should have the soothing sound of crashing waves. 
2. Tongue and throat exercise. Stronger tongue and throat muscles decrease the risk of snoring, says Everyday Roots. Stretch your tongue by sticking it out as far as you can. Move it left and right and then while keeping your tongue straight, touch the corners of your lips. Get in the habit of doing this twice a day. It's like weightlifting for your tongue.  
3. Peppermint. Inhaling soothing herbs like peppermint can help open up your airways and clear your sinuses. Everyday Roots recommends adding 3- 5 drops of peppermint or eucalyptus essential oil to your humidifier before going to bed. You can also dab a drop or two under or on the sides of your nose. 
4. Gargle.  You can double up on the benefits of peppermint by gargling it, says Top 10 Home Remedies. The herb is anti-inflammatory, and can, therefore, reduce swelling in the throat and nostrils. Gargle one or two drops of peppermint essential oil in a glass of milk before going to bed. But do not swallow. 
5. Cardamom. This rich spice is used to treat coughs and works as a natural decongestant, says Top 10 Home Remedies. It, therefore, has the power to open blocked nasal passages. Drink 1/2 teaspoon of cardamom powder in a glass of warm water thirty minutes before going to bed. 
6. Turmeric. The bright yellow spice has antiseptic and antibiotic properties that target inflammation and reduce snoring. Top 10 Home Remedies recommends drinking 2 teaspoons of turmeric powder mixed in a glass of warm milk thirty minutes before bed. 
7. Sleep on your side. When you lie on your back, you create pressure on the throat. If you normally sleep on your back, try rolling onto your side. The Huffington Post recommends sewing a tennis ball into the pocket of an old t-shirt and wearing the t-shirt backwards to remind your sleeping self to stay on your side. 
8. Wet towel. Everyday Roots explains dry air can dry out your throat and nasal membranes. When this happens, you become congested and more likely to snore. Use a humidifier or simply hang a wet towel in your bedroom. This will naturally humidify the room and make it easier for air to pass through your nose and throat.
Don't let snoring disrupt your sleep. Save your partner from a restless night and spare yourself the bruises from any angry, sleepless partner! 
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RemedyDaily.com does not give medical advice, diagnosis, or treatment.