Do you have a partner that snores at night and prevents you from sleeping soundly? Or perhaps you’ve been told you snore. It’s no surprise as snoring affects 1 in 2 people at some point in their lives. Nearly 40% of adult men and 24% of adult women snore every time they sleep. Find out why this occurs and natural remedies to stop snoring.

Snoring is caused by obstructed air movement during breathing that results in a vibration of respiratory structures. It is often caused by weakness of the throat, your jaw out of alignment, fat gathered around the throat, obstruction in the nasal passageway, sleep apnea, sleep deprivation, alcohol, or sleeping on your back. It can cause sleep deprivation for the person snoring and for sleepers around them as it can be very loud. When you do not have restorative sleep at night, you can suffer from sleep deprivation, tiredness during the day, lack of focus, and irritability.

Here are some natural remedies to try if you want to stop snoring at night.

1. Change your sleeping position. Snoring often occurs when you sleep on your back. Instead, try sleeping on your stomach or side. Many sleep experts recommend sleeping with a body pillow for added support so that you are more inclined to stay sleeping on your side. You can also purchase adjustable bed bases that lift your head, which extends your head up and opens your nasal passages.
2. Limit or avoid alcohol 4 to 5 hours before you sleep. Alcohol reduces the resting tone of muscles in your throat that can cause you to snore. A glass of wine or smooth bourbon on the rocks before bed can be quite relaxing. However, snoring occurs because the throat and tongue are relaxed. Alcohol relaxes you so much, in fact, that it causes you to snore when you sleep.
3. Use peppermint essential oils. Peppermint has an anti-inflammatory property that can help reduce swelling of membranes in your throat and nostrils. The reduction in swelling can prevent snoring. You can add two drops of peppermint oil to a glass of water and gargle it before going to bed, but do not swallow the solution. If you prefer, you can rub a small amount of peppermint oil to the lower area of each side of your nose before you go to sleep.
4. Avoid drinking milk before bedtime. Milk and other dairy products can leave a layer of mucus in your throat and mouth that will make your snoring worse. The layer of mucus can cause a blockage in your airway. Instead of drinking a glass of milk, opt for a glass of water. Drinking plenty of water will also keep you well hydrated and will naturally prevent snoring.