4 Simple Home Remedies for Snoring or Sleep Apnea

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In this post, you will be able to put to use 4 simple home remedies for snoring or sleep apnea conditions that you or your loved ones have.

If you or your partner is an occasional snorer, the usual reaction could be a sharp jab in the ribs from your spouse or your family members at night. Habitual snoring, on the other hand, is another story and could be a warning sign of more severe health issues like sleep apnea.

You know how my dad has had a problem with habitual snoring (and it’s annoying), so I was worried he might have sleep apnea.

So I was on a quest to find natural remedies for sleep apnea because I wanted to find something that could he do immediately. Hence, the source of the post today.

What is Sleep Apnea?

According to WebMD, sleep apnea (disruption of breathing during sleep) can be the primary cause of many different health issues that may be developed further into long-term health issues, including but not limited, to heart problems (due to increased blood pressure and enlargement of the heart).

Natural Remedies for You and Your Loved Ones that Snore

In today’s post, I’m going to reveal natural remedies for snoring (and sleep apnea) as a starter guide that actually helped my dad quite a lot in the beginning processes of the healing journey. 

(Because of the potential severity of this issue, I’m also undergoing and building a complete guide (with honest recommendations) for natural remedies for sleep apnea as well (not as a doctor, but as a consumer). If you want to get your hands on this, you’re welcomed to stay in touch with us.)

So, let’s first start with these 4 immediate things you or your loved ones who have snoring problems can do right away:

#1 Changing Your Sleep Position

Regardless of whether your snoring vibrates throughout the house (upsetting anyone within a 20-meter radius) or if it’s just the occasional rumble, it’s practically a life-saver good to know you can change your position to quieten things down a little.

Sleeping on your back causes the tongue to collapse to the back wall of the throat, causing a vibrating sound we call “snoring”.

The first thing to do would be to start sleeping on your side.

Natural Remedies for Snoring and Sleep Apnea - Sleeping Sideways

(maybe, cuddle?)

A simple fix which may be difficult at first, especially if you’re used to sleeping on your back.

But, like what my dad told me: “if you just try and see if you can get through the whole night without being hit by your mother, it’s worth it”

On a more serious note, if you can sleep on your side and notice the noise difference in your sleep quality, then it’s probably worth the try. In my complete guide, I will also be talking about this in more depth as well.

Struggling to Sleep On Your Side? You’re Not Alone

If you struggle to sleep on your side, or if you’re like many people who suffer from neck or shoulder problems preventing them laying on their side, using a body pillow.

Our Family’s recommended body pillows:

Memory Foam Full Body Pillow here 

Leachco Snoogle Total Body Pillow (we like the white ones you see here, but they also have other colors like Sage (greenish color) and Khaki (brownish color)

According to Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas:

“It enables you to maintain sleeping on your side and can make a dramatic difference,” says Slaughter.

I mean, if you can buy a pillow and reduce the night noises, it’s already a great stepping stone to the winning journey over this snoring problem (eventually sleep apnea problem), and it’s certainly better than taking medication don’t you think?

Alternatively, if you refuse to sleep on the side and you’re a back sleeper, then I would recommend this Intevision Pillow (sold directly by Intevisoin) as the base for your pillow to sit on top (this is the size I use: 25″ x 24″ x 12″ as it is comfortable at 27 degrees angle). I was amazed that there were 3,000+ reviews on this!

InteVeision Pillow (pictured here is 25″ x 24″ x 12″ at the 27 degrees for people who snores a lot):

#2 Practicing Good “Sleep Hygiene”

“Poor sleep hygiene,” in a nutshell, is poor sleeping habits. I know, many of us millennials are probably in this category because of how we were brought up between schools (e.g. homework and assignments), your job and home (e.g. “home” works and more “assignments”). You get the idea. We have a lot of distractions, especially when we can watch endless hours of videos on YouTube and Netflix your night away.

And our parents, like my dad, are probably in this category of “poor sleep hygiene” for a different reason.

If you’re one of those people, like me and my dad, who burn the candle at both ends, working 10-12 hours a day, juggling multiple responsibilities and just not getting the 7-8 hours of quality sleep that your body so craves, you’ve got poor sleep hygiene.

The problem with all that work and very little sleep mean that your body can become “overtired.”

Because your body is so tired, you sleep so deeply that the muscles in the throat become floppier, which creates the snoring sound of death, promptly encouraging that kick in the leg or elbow to the face from your partner. You don’t want that to happen!

The solution to this?

Very simple actually: go to bed the same time every night and set an alarm clock to wake you up at the same time every day, even on weekends. One easy trick is to completely switch off from all electronic devices, such as mobile phones, tablets, and computers at least 45 minutes – 1 hour before your sleep. You have to go to do it when your health’s at stake.

NHS England suggests that a good night’s sleep should be around 8 hours a day, for you it could 7 hours, for others, it could be 9. Either way, you should work out what works for you and then stick to it.

Apart from going to bed at an appointed time, you can also leverage new technologies that will help to track your sleeping patterns. Two of the best free apps I have found so far would be Sleep Cycle (see how it works and you can download here) and also Relax & Sleep Well by a Glenn Harold.

#3  Open Those Nasal Passages

If your snoring starts in the nose, then it may be an issue with your nasal passages.

Obstructions can cause problems because of the speed of the air leaving the nose. Think of it as a pipe with a build-up of rubbish on the inside. Because of the build-up, the pressure increases and so does the speed of the air coming out. The more significant the blockage, the higher the pressure, consequently leading to some pretty epic snoring.

So how can we open those passages up and prevent that pressure build up?

  • Inhaling hot steam with essential oils is a great way to do this.
  • Taking a hot shower just before your bed with work wonders by opening up the passages in your nose.
  • To increase the effectiveness of this process, you can also use salt solution rinse while you’re in the shower as well (more on this in the complete guide).

#4 Drink up! – Staying Hydrated Is Key

Hydration is an incredibly simple health practice, yet many people fail to take on board the government recommended average of 2 liters of water per day. Not only is it a strong health practice, but it’s also a great way to mute that habitual snoring too.

According to sleep expert Dr. Kezirian, Dehydration can lead to thickening of the mucus in the mouth and throat, which causes the surfaces inside to stick together, subsequently causing the snoring.

The simple practice of filling a two-liter bottle of water and keeping it near you throughout the day can be enough, that way you know how much you’ve consumed and how quickly you need to finish off what you’ve got left. (It’s certainly not great being up all night peeing, so get it down you early on in the day!)

Final Thoughts

Snoring is common as muck amongst 45% of adults according to research conducted by the American Academy of Otolaryngology, but it’s something you can take control of, even bit by bit, right away! If you suffer from habitual snoring, these are some great ways to alleviate it, entirely naturally and efficiently.

Give them a try and thank me later…

The Objective of this post is to help you find immediate

If you or your partner is an occasional snorer, the usual reaction could be a sharp jab in the ribs from your spouse or your family members at night. Habitual snoring, on the other hand, is another story and could be a warning sign of more severe health issues like sleep apnea.

You know how my dad has had a problem with habitual snoring (and it’s annoying), so I was worried he might have sleep apnea.

So I was on a quest to find natural remedies for sleep apnea because I wanted to find something that could he do immediately. Hence, the source of the post today.

What is Sleep Apnea?

According to WebMD, sleep apnea (disruption of breathing during sleep) can be the primary cause of many different health issues that may be developed further into long-term health issues, including but not limited, to heart problems (due to increased blood pressure and enlargement of the heart).

Natural Remedies for You and Your Loved Ones that Snore

In today’s post, I’m going to reveal natural remedies for snoring (and sleep apnea) as a starter guide that actually helped my dad quite a lot in the beginning processes of the healing journey. 

(Because of the potential severity of this issue, I’m also undergoing and building a complete guide (with honest recommendations) for natural remedies for sleep apnea as well (not as a doctor, but as a consumer). If you want to get your hands on this, you’re welcomed to stay in touch with us.)

So, let’s first start with these 4 immediate things you or your loved ones who have snoring problems can do right away:

#1 Changing Your Sleep Position

Regardless of whether your snoring vibrates throughout the house (upsetting anyone within a 20-meter radius) or if it’s just the occasional rumble, it’s practically a life-saver good to know you can change your position to quieten things down a little.

Sleeping on your back causes the tongue to collapse to the back wall of the throat, causing a vibrating sound we call “snoring”.

The first thing to do would be to start sleeping on your side.

Natural Remedies for Snoring and Sleep Apnea - Sleeping Sideways

(maybe, cuddle?)

A simple fix which may be difficult at first, especially if you’re used to sleeping on your back.

But, like what my dad told me: “if you just try and see if you can get through the whole night without being hit by your mother, it’s worth it”

On a more serious note, if you can sleep on your side and notice the noise difference in your sleep quality, then it’s probably worth the try. In my complete guide, I will also be talking about this in more depth as well.

Struggling to Sleep On Your Side? You’re Not Alone

If you struggle to sleep on your side, or if you’re like many people who suffer from neck or shoulder problems preventing them laying on their side, using a body pillow.

Our Family’s recommended body pillows:

Memory Foam Full Body Pillow here 

Leachco Snoogle Total Body Pillow (we like the white ones you see here, but they also have other colors like Sage (greenish color) and Khaki (brownish color)

According to Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas:

“It enables you to maintain sleeping on your side and can make a dramatic difference,” says Slaughter.

I mean, if you can buy a pillow and reduce the night noises, it’s already a great stepping stone to the winning journey over this snoring problem (eventually sleep apnea problem), and it’s certainly better than taking medication don’t you think?

Alternatively, if you refuse to sleep on the side and you’re a back sleeper, then I would recommend this Intevision Pillow (sold directly by Intevisoin) as the base for your pillow to sit on top (this is the size I use: 25″ x 24″ x 12″ as it is comfortable at 27 degrees angle). I was amazed that there were 3,000+ reviews on this!

InteVeision Pillow (pictured here is 25″ x 24″ x 12″ at the 27 degrees for people who snores a lot):

#2 Practicing Good “Sleep Hygiene”

“Poor sleep hygiene,” in a nutshell, is poor sleeping habits. I know, many of us millennials are probably in this category because of how we were brought up between schools (e.g. homework and assignments), your job and home (e.g. “home” works and more “assignments”). You get the idea. We have a lot of distractions, especially when we can watch endless hours of videos on YouTube and Netflix your night away.

And our parents, like my dad, are probably in this category of “poor sleep hygiene” for a different reason.

If you’re one of those people, like me and my dad, who burn the candle at both ends, working 10-12 hours a day, juggling multiple responsibilities and just not getting the 7-8 hours of quality sleep that your body so craves, you’ve got poor sleep hygiene.

The problem with all that work and very little sleep mean that your body can become “overtired.”

Because your body is so tired, you sleep so deeply that the muscles in the throat become floppier, which creates the snoring sound of death, promptly encouraging that kick in the leg or elbow to the face from your partner. You don’t want that to happen!

The solution to this?

Very simple actually: go to bed the same time every night and set an alarm clock to wake you up at the same time every day, even on weekends. One easy trick is to completely switch off from all electronic devices, such as mobile phones, tablets, and computers at least 45 minutes – 1 hour before your sleep. You have to go to do it when your health’s at stake.

NHS England suggests that a good night’s sleep should be around 8 hours a day, for you it could 7 hours, for others, it could be 9. Either way, you should work out what works for you and then stick to it.

Apart from going to bed at an appointed time, you can also leverage new technologies that will help to track your sleeping patterns. Two of the best free apps I have found so far would be Sleep Cycle (see how it works and you can download here) and also Relax & Sleep Well by a Glenn Harold.

#3  Open Those Nasal Passages

If your snoring starts in the nose, then it may be an issue with your nasal passages.

Obstructions can cause problems because of the speed of the air leaving the nose. Think of it as a pipe with a build-up of rubbish on the inside. Because of the build-up, the pressure increases and so does the speed of the air coming out. The more significant the blockage, the higher the pressure, consequently leading to some pretty epic snoring.

So how can we open those passages up and prevent that pressure build up?

  • Inhaling hot steam with essential oils is a great way to do this.
  • Taking a hot shower just before your bed with work wonders by opening up the passages in your nose.
  • To increase the effectiveness of this process, you can also use salt solution rinse while you’re in the shower as well (more on this in the complete guide).

#4 Drink up! – Staying Hydrated Is Key

Hydration is an incredibly simple health practice, yet many people fail to take on board the government recommended average of 2 liters of water per day. Not only is it a strong health practice, but it’s also a great way to mute that habitual snoring too.

According to sleep expert Dr. Kezirian, Dehydration can lead to thickening of the mucus in the mouth and throat, which causes the surfaces inside to stick together, subsequently causing the snoring.

The simple practice of filling a two-liter bottle of water and keeping it near you throughout the day can be enough, that way you know how much you’ve consumed and how quickly you need to finish off what you’ve got left. (It’s certainly not great being up all night peeing, so get it down you early on in the day!)

Final Thoughts

Snoring is common as muck amongst 45% of adults according to research conducted by the American Academy of Otolaryngology, but it’s something you can take control of, even bit by bit, right away! If you suffer from habitual snoring, these are some great ways to alleviate it, entirely naturally and efficiently.

Give them a try and thank me later…

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Matthew 11:28-30