Poor muscle tone in the throat and tongue, as strange as that sounds, can also lead to snoring. This results from deep sleep, alcohol, and some sleeping pills. Growing older slowly causes this as well as we lose some of this muscle tone as we age. Similarly, bulky throat tissue, a product of being overweight, can also lead to snoring.

There are some serious health conditions, which you may already know about that can be brought on by excessive snoring. Perhaps the most well known is obstructive sleep apnea, which can have several serious consequences. These include long interruptions from breathing, and a total lack of deep sleep, as a person with this condition will wake up numerous times throughout the night, often without ever realizing it.

You may already know all of the information already presented, and like most people, simply want to know how to stop snoring at night. The following tips on how to stop snoring should answer some of your questions.

1. This may sound like a lot of work, but one of the best suggestions for how to stop snoring naturally is simply to lose weight and live a healthier lifestyle. That means eating better foods and avoiding things like alcohol too close to bedtime. We have discussed establishing a pre-sleep routine elsewhere, and this would be a good idea on your journey to sleep without snoring as well.

2. Try something like propping your head up with a few extra pillows. This should prevent the tissues in your throat mentioned earlier from falling into your airway. If you don’t like this feeling, consider raising the head of your bed up several inches with a couple of boards, that should accomplish the same effect.

3. Consider sleeping on your side. You’ve probably already thought of this one, but it bears mentioning. If you sleep with someone else, you have probably heard “roll on to your side” many times during the night. You may not stay on your side throughout the night, but it’s a good start at least. An anti snore pillow can often help.

4. Try a decongestant or antihistamine before bed. This is really only if you suspect that your problem may have arisen as a result of allergies. If your snoring is a more chronic issue, this should be avoided, as it could cause other problems.

5. Give nasal strips a shot. Sure, you’ll look a little strange, but it’s hardly an embarrassment if no one’s looking. This should help to free up some of the obstructed passages that are causing all the problems.

6. An often overlooked issue that plagues many snorers is simply the cleanliness of their surroundings. Consider dusting more often, and cleaning your sheets very regularly. Have the curtains dry cleaned, and look into purchasing some new pillows. Many times, the allergens in one’s room are the primary cause of snoring; how to stop is simply a function of how much work said person is willing to put in to tidying up their surroundings.

7. Lastly, look into some of the naturalist solutions. Try gargling with a peppermint mouthwash before bed to clear nasal passages, or consider having a cup of nettle tea before bed. Directions for how to procure both of these can be found online – a simple search should yield ample results.

Learning how to stop snoring does not have to be a terribly difficult or expensive process. Nor should you need a surgery or sleeping device (some circumstances excluded, of course). Most of the time, with a little bit of effort, people can figure can stop snoring at night on their own. And many times, you’ll have someone sleeping next to you who is more than willing to help. Best of luck with your efforts, and don’t forget to check back for more helpful advice.

Anyway, in this post, I’m going to outline several of the ‘tried and true’ methods to teach you how to fall asleep fast and easy.


The first point is one that is often overlooked, but is perhaps the most important. Have a routine. The body likes routine, and appreciates doing the expected. Maybe you read a book each night, or enjoy taking a bath. Maybe part of your routing is recounting your day’s successes and failures. Making a list of the things you want to accomplish the next day can be a good way to unwind. A cup of tea can be another great part of a pre-bedtime routine. These are all very obvious and standard things that people do before going to sleep, but yours can be as unconventional as you like. The main point is that the activity should be a calming one and should slowly help you wind down as you prepare to sleep. Obviously, there are quite a few activities that should not qualify. Drinking a bottle of wine, or running three miles, or dancing around the living room with the volume on high are not great examples of how to fall asleep very fast. TV, believe it or not, is also generally considered to be ineffective. As it requires almost no effort to watch, it will neither tire you out or get you thinking about sleep. If you think about it, the sole job of the TV is to keep you awake, watching more shows, and being exposed to more advertisements. It may sound extreme, but turning the TV off an hour before you think you’ll be going to sleep is a great first step towards establishing a healthier sleep cycle.

We have now covered one of the most important tips on how to fall asleep fast, and that is to establish a routine. From here, we’ll talk about less common tricks that you can incorporate into your routine to help achieve your goal of better sleep, faster.

1. Think about soundproofing your room. If the slightest creak or noise wakes you, this is a no-brainer. Obviously, re-insulating your room would be an extreme and expensive solution, but there are white noise machines available in stores that can accomplish a similar effect.

2.  Obvious point number two would be the lighting. If your sleeping environment is both sound proof and pitch black, you can start looking at other alternatives. That being said, if you are in a pitch black room, trying a night or two with soft lighting in one of the corners could be just the trick. Because environment is so important, consider a new set of sheets as well. I just got a new set of Dorma bedding, and love it.

3. Breathing and meditation techniques can have a tremendous effect on sleep. Think about something peaceful, or try taking several controlled, slow, and deep breaths once you get into bed. You might be surprised about how effective this practice can be in helping you unwind and forget about the thoughts that plague you at night. And if this helps you to stop snoring, your partner will thank you as well.

4. Perhaps this should have come much earlier in the conversation, but one helpful technique in teaching many people how to fall asleep fast is telling them to spend as little time as possible in their bedroom. Sound counter-intuitive? Well, it is to some degree. But the real thinking is that you should not spend any time in bed that you do not intend to be sleeping. If your body associates the bed with sleep, it will have an easier time doing so once you are ready to go to bed.

5. Get rid of the clocks. If you can see what time it is at all points, or you can hear the clock ticking, you are always going to be upset at yourself for “still being awake.” Make sure you don’t know what time it is, and you’re not thinking about how you should be sleeping. The increased pressure will only make things harder.

If all else fails, get up and do something boring. Read that book you didn’t make it through when you were in school. Re-calculate last year’s tax return. Just don’t watch TV or do anything else that lulls you into staying awake. Hopefully, this advice will help you fall asleep fast. If not, don’t be afraid to experiment. Remember, all you have to lose is a little more sleep .