Stopping Snorring

How to Stop Snoring Naturally and Permanently

Max. D Gray
By Max. D Gray. Updated: March 11, 2022
How to Stop Snoring Naturally and Permanently

Snoring is one of the most common sleep related health issues, and can be an indication of an underlying condition. Difficulty breathing while sleeping is normally due to some kind of nasal blockage.

What makes snoring so irritating however is that it not only affects the one who has the issue, but also whoever shares their bed, and sometimes whoever shares their home. If you constantly hear complaints about how difficult it is to sleep with you, at oneHOWTO we want to help, so here are some tips on different ways that you can naturally stop snoring permanently.

You may also be interested in: How to Sleep Through Noise

Steps to follow:


It is very important that you know that snoring does not have a miracle cure. Since it is a problem caused by air circulation you should go to your doctor to assess the situation and determine what is causing your snoring.

The most common causes of snoring are:

  • Deviated or deformed nasal septum.
  • Nasal polyps - growths in the nasal cavity which block airflow
  • Nasal congestion.
  • Being overweight, because the excessive neck tissue causes airways to be pressed and air cannot pass through.
  • Swollen adenoids.
  • Alcohol or sleeping medication before bedtime.

While it is important to find the cause, there are steps you can try at home to stop snoring so frequently.


Exercise is a great ally to decrease snoring, especially swimming because of its marvelous effect on the respiratory processes. If you suffer from obesity, snoring may be linked with sleep apnoea, so losing weight is vital to decreasing and even eliminating it altogether.

Eating a balanced, healthy diet, increasing physical activity and consulting a nutritionist are measures that can help you lose weight.

How to Stop Snoring Naturally and Permanently - Step 2

Eating a big and heavy dinner is one of the main promoters of snoring, so if you want to stop snoring or at least significantly reduce the frequency of it, avoid eating heavy food and going to bed right away. After a good dinner, rest a little, walk, talk with family and friends and wait a few hours before sleeping.

In our article what to eat to sleep well, we show you some good alternatives for the last meal of the day to leave you feeling well fed and in optimum condition to minimize snoring.

How to Stop Snoring Naturally and Permanently - Step 3

Alcohol is not a good idea. You or your partner may have noticed that after a night of drinking you almost certainly snore, so try to hold off excessive alcohol intake if your goal is to stop snoring.

How to Stop Snoring Naturally and Permanently - Step 4

As for sleeping postures, to stop snoring you should avoid sleeping face up, always lie on your side in the fetal position. You can also raise the part where you lay your head with some extra pillows, this will decrease snoring. There are also some pillows that will help you stop snoring too, depending on the source of your condition.

In our article what are the best positions for sleeping, we explain the best positions for a good rest.

How to Stop Snoring Naturally and Permanently - Step 5

You can buy nasal strips that are ideal for reducing snoring. Try them because your problem may be mild and they could solve it. You'll see how much better you sleep when you use them. Similarly, it is recommended that if you share a bed with someone, that this person use earplugs to sleep, effectively eliminating the sound and helping them to get a good night's sleep.

How to Stop Snoring Naturally and Permanently - Step 6

Again we recommend visiting a specialist if snoring is very strong and frequent, as it may impede proper rest and proper brain oxygenation. All this affects your performance and energy during the day, in addition to affecting your relationship if you share the bed.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to Stop Snoring Naturally and Permanently, we recommend you visit our Mental health category.


  • By following these tips you can significantly reduce your snoring and sometimes even eliminate it altogether.
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How to Stop Snoring Naturally and Permanently