Snoring can be dangerous - if you're a problem snorer, you do need to get yourself checked out. But don't let anyone tell you that surgery is the only answer for people with really serious snoring problems - there are dozens of non- surgical ways of stopping snoring.

There are devices such as the the "Sandler" Pillow and appliances like CPAPs and tongue retrainers, and medically prescribed pharmaceuticals which can help alleviate problem snoring.

But did you know that there are also numerous simple home remedies and techniques that have proved effective for thousands of snorers?

- Warm Beverages Before Bedtime

Drinking a warm beverage just before bedtime has proven to be an effective remedy for a number of snorers. Adding a small amount of honey to the water can help coat the walls of the trachea. Some people have even found that combining honey, warm water, and apple cider vinegar creates a rather potent, yet non-addictive and non-fattening anti-snoring drink.

Herbal tea, particularly the kind labeled Breathe Easy (or anything that promotes an unclogged airway) can help prevent snoring. Some of these teas can also contain chamomile or other herbs that promote sleeping.

- Diet

Surprisingly, many people aren’t entirely sure of what they’re allergic to. This is definitely an area to watch when tackling your snoring - anything that leads to congestion can enhance snoring.

Vitamin C can be a significant irritant - monitor your reactions when taking vitamin C in both supplement and direct form (through fruit or juice).

These foods may also enhance congestion in some people: -dairy products -fried foods -chocolate -frozen foods -some baked goods (e.g. pizza)

However, there are some foods that are purported to be good for snorers; which means, of course, that they can possibly help alleviate some degree of snoring. These anti-snore- friendly foods (i.e. foods that tone the trachea) include:

-mustard greens -pears -thyme -horseradish -onions -garlic -leeks -scallions -lobster -seaweed

- Essential Oils

There are several herbal stop-snoring remedies that are commercially available, such as Snoreeze and D-Snore.

Why not try making your own remedies using essential oils?

Marjoram essential oil can be an effective stop snoring remedy, helping keep the nasal passages and upper respiratory clear. Try a 50/50 blend of marjoram and lavender oils, either on your pillow or applied below the nose before sleeping, or using an electric diffuser.

Blends of the following essential oils have also helped some people as stop snoring remedies (used as above): Common Mint, Peppermint, Lemon, Lemon Balm, Clove, Pine, Fennel, Sage, Thyme, Citronella, Eucalyptus, Lavender,Scotch Pine, and Mastic.

- Throat Exercises

Exercises that help strengthen and tone the muscles in the throat can help alleviate snoring and, in some cases, actually get rid of it altogether. Here are three simple ways of improving throat strength/toning throat muscles:

-Take a pencil and hold it between the teeth for up to 5 minutes. The grip should be firm, but not painful at all.

-Take your finger and gently press against your chin for a few minutes (no more than 3).

-Push your tongue against your lower row of teeth for about five minutes.

These exercises should be performed just before bedtime, and no strain should occur. It should not at all be a painful experience.

- The Snore Ball

The Snore Ball is the classic home-made device to cut out snoring. Put a tennis ball, golf ball or rolled-up bundle of socks in a pyjama or T-shirt pocket and then put it on back-to-front. When you move to sleep on your back - and open your mouth to emit loud snoring - the snore ball gives you a wake up call of discomfort.

For some people, it’s all they need as a snoring cure - particularly for those who don’t toss and turn a lot during sleep, and simply need a bit of a nudge to return back to a side-sleeping position. Over time, many people who use snore balls find that they habitually sleep on their side, and hence, the snore ball becomes redundant.

Why not give some of these free home snoring remedies and solutions a try - one of them could even crack your problem snoring for good!

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