Natural Snoring Relief You Can Try Tonight
Before seeking professional care, you can try several home remedies for snoring that may help reduce the problem and improve your quality of rest.
Adjust Your Sleeping Position
Snoring often worsens when you sleep on your back because gravity allows the tongue and soft tissues to fall backward, narrowing the airway. Try sleeping on your side or slightly elevating your head with a supportive pillow. These small changes can help maintain a clearer airway throughout the night.
Keep Nasal Passages Clear
Dry air and seasonal allergies are common in Denver’s high-altitude climate. When nasal passages become congested, it’s harder to breathe through your nose, which can increase mouth breathing and snoring. Using a humidifier, saline spray, or nasal strips before bed can make breathing easier and quieter.
Maintain a Healthy Lifestyle
Excess weight, alcohol consumption, and smoking can all increase the risk of snoring. Alcohol and sedatives relax throat muscles, while smoking irritates nasal and throat tissues. Maintaining a healthy weight, limiting alcohol before bed, and avoiding tobacco products can make a noticeable difference.
Strengthen Your Airway Muscles
Just like other muscles, the tissues of your tongue and throat can be strengthened through gentle daily exercises. Try pronouncing vowel sounds slowly and distinctly or sticking your tongue out repeatedly to tone these muscles. Over time, this can help reduce airway collapse and vibration during sleep.
Stay Hydrated
Dry mouth and throat tissues are more likely to vibrate when you breathe. Denver’s dry climate can make dehydration and snoring worse, so be sure to drink plenty of water throughout the day and consider using a humidifier at night to add moisture to the air.
When to Seek Professional Snoring Treatment in Denver
If snoring persists despite lifestyle changes—or if you wake up gasping, feel excessively tired during the day, or notice headaches and dry mouth in the morning—it may be a sign of obstructive sleep apnea (OSA). This condition prevents your body from getting enough oxygen during sleep and can increase the risk of serious health problems.
At the TMJ Therapy & Sleep Center of Colorado, Dr. Kevin Berry provides custom oral appliance therapy, a simple and effective way to treat snoring and mild to moderate sleep apnea without the need for a CPAP machine.
If you or your partner are struggling with snoring, schedule a consultation today to learn about safe and lasting solutions that restore quiet, comfortable sleep. Call (303) 691-0267 to get started.
Self Screening: Do You Have Problems Sleeping?
The Epworth Sleepiness Scale
This self-administered test is used to determine your level of daytime sleepiness which can be caused by sleep apnea.
