How to Stop Snoring Naturally: Expert-Backed Tips That Actually Work

Snoring is a common phenomenon. Most people struggle to sleep next to someone who snores, and often the snorer themselves feels uncomfortable about the situation. According to various estimates, about 45% of people snore occasionally, while 25% snore regularly, regardless of gender or age.

Snoring can result from soft tissue vibrations, narrowed airways, excess weight, or issues related to the base of the tongue or soft palate. One of the most common culprits is drinking alcohol before bed, which significantly increases snoring.

According to experts, peppermint tea might help. Martin Seeley, a senior sleep specialist, explains in an interview with the British Mirror that the herbal hot drink is “the perfect beverage to ease snoring.”

"Peppermint tea has cleansing properties that help clear the sinuses and promote easier breathing," he said. "It also has anti-inflammatory effects that can reduce airway congestion, making it easier to breathe and less likely to snore."

According to Seeley, taking a warm shower before bed can also help. In addition to being soothing, the steam moisturizes the nasal passages, reduces congestion, and makes breathing easier, thus helping to prevent snoring.

He also recommends enhancing the shower experience by using herbs. "Boost your shower by hanging a sachet of lavender or peppermint near the showerhead, or infuse the steam with essential oils to further relieve congestion".

Regarding diet, Seeley advises avoiding ice cream, milk, and spicy foods. "Consuming dairy before bed can lead to mucus production, which may contribute to snoring by causing congestion or blocking airways," he explained. "Lactose in dairy encourages excess mucus, making it thicker and harder to clear which leads to snoring."