Looking for a natural remedy for snoring ? Good news! There are simple and effective solutions to help you breathe freely and get back to a peaceful night's sleep. In this article, discover the major causes of snoring and, above all, the best natural options : healthy lifestyle, exercise, plants... and don't forget BreatheBetter nasal strips . Try them now!
To remember:
- Excess weight, alcohol and nasal congestion are the main triggers.
- Losing 5% of body mass can reduce snoring by 20% [1] .
- Nasal strips and internal dilators improve airflow; clinically proven effect [2] .
- 15 min of daily oropharyngeal exercises reduce snoring frequency by 22% [3] .
- Consult a professional if snoring persists: screen for possible sleep apnea.
Why do we snore? The main causes
Snoring arises from an obstruction of the upper airway : air causes the tissues in the throat to vibrate.
Nasal congestion and allergies
A blocked nose increases resistance to airflow, promoting noise.
Overweight and muscle slackening
Fat around the neck reduces the caliber of the pharynx; alcohol relaxes the muscles and worsens the effect.
Dorsal position
Lying on your back, the tongue falls back and partially blocks the throat.
The Best Natural Remedies for Snoring
1 | Improve your lifestyle
- Lose weight (goal: BMI less than 25)
- Avoid alcohol and sleeping pills three hours before bedtime
- Sleeping on your side: Use a positioning pillow
- Drink 1.5 L of water to keep the mucous membranes hydrated
2 | Naturally decongest your nose
A seawater spray or eucalyptus inhalation clears the sinuses. BreatheBetter nasal strips mechanically widen the nostrils: +23% airflow on average [4] .
3 | Oropharyngeal strengthening exercises
Sing, play the didgeridoo, or repeat “AEIOU” three sets of twenty repetitions, tongue against the roof of your mouth. Controlled study: −36% sound intensity [3] .
4 | Nasal strips to reduce snoring
These small strips stick to the nose, open the nasal passages and help reduce the vibration of the glands, which causes snoring. It is an immediate and non-invasive solution. [5] .
5 | Favorable plants and essential oils
- Chamomile and valerian : muscle relaxation
- Lavender essential oil : deeper sleep
- Eucalyptus radiata : decongestant effect
| Solution | Key benefit | Implementation time |
|---|---|---|
| Weight loss | Reduces pharyngeal compression | ≥ 4 weeks. |
| Nasal strips | Open your nostrils immediately | Instant |
| Throat exercises | Tones muscles | 10-15 min/day |
BreatheBetter Nasal Strips Reviews
Laura S .: “After a week, my husband doesn’t wake me up anymore! The strips stay on all night, no discomfort.”
Hugo P .: “I breathe better as soon as I put it on. My sleep app shows a 40% reduction in snoring. I recommend it.”
Take action tonight
The best natural remedy for snoring combines healthy lifestyle choices, nasal decongestion, and muscle strengthening. BreatheBetter nasal strips provide immediate relief, while exercises consolidate results. Ready to sleep peacefully? Try the #1 solution our customers recommend!
If you also have a dry mouth at night, we give you the solution in this article: Dry mouth at night: why does it happen and how to fix it?
