How I Managed My Snoring Naturally—With a Little Help From My Doctor
May 21, 2025
6 min read
Let’s talk about the thing no one really wants to admit: snoring.
For the longest time, I didn’t realize I snored. It wasn’t dramatic—I didn’t wake myself up gasping, and no one shook me awake in horror. But then came the quiet comments. A partner saying, “You were loud last night.” The self-conscious laughter. Eventually, the voice memos—yes, actual recordings of myself sounding like a lawn mower in low gear.
Cute, right?
The truth is, I wasn’t just snoring. I was sleeping poorly, waking up tired, and blaming everything but my breathing for it. Once I stopped brushing it off, I got curious. I talked to my doctor. I asked questions. And I found that with a few natural changes—guided by real medical insight—I could dramatically improve the quality of my sleep (and my partner’s).
Why I Took Snoring Seriously—And You Might Want To, Too
Let’s just say it: Snoring is usually seen as annoying, not alarming. But behind the sound can be a spectrum of issues—from harmless congestion to more serious health concerns like sleep apnea.
In my case, it wasn’t medical emergency territory, but it was interfering with the quality of my rest. I’d wake up groggy. My mouth was dry most mornings. My jaw sometimes ached. I wasn’t dreaming as vividly—or remembering dreams at all. Those were all signs that something wasn’t working.
So, I booked a check-in with my primary care doctor. She walked me through a few possibilities, asked some great questions (like, "Do you wake up gasping? Have you noticed daytime drowsiness?"), and reassured me: this is more common than you think. She also told me not to self-diagnose or panic-scroll.
We ruled out sleep apnea through a quick at-home screening and landed on this: I was likely dealing with a combination of nasal airflow issues, muscle laxity during sleep, and poor nighttime posture.
Getting Clear on What Was Actually Causing It
This part mattered more than I expected. I wanted to understand the why.
Snoring typically happens when the flow of air through your mouth and nose is physically obstructed. That vibration? It’s your relaxed tissues fluttering with every breath. Your tongue, throat, and soft palate are involved—and sometimes, they’re just not staying where they should be.
In my case, here’s what likely contributed:
- Mild nasal congestion (I didn’t notice it until I paid attention)
- Sleeping on my back (hello, gravity)
- Jaw tension during the day, leading to slack at night
- The occasional glass of wine too close to bedtime
Understanding my variables helped me tailor the changes I made. No one-size-fits-all hacks here.
Weekly Nugget: Sometimes, curiosity is more productive than panic. Ask what your body’s trying to say instead of just muting the symptoms.
What Helped Me Snore Less—Naturally
Once we ruled out any serious red flags, my doctor suggested we start with non-invasive options. No heavy machines, no surgery—just small shifts. And they worked better than I expected.
1. I Re-trained My Sleeping Position
Back sleeping is basically a red carpet invitation for snoring. So I got intentional about side sleeping—something I hadn’t prioritized before. A body pillow helped me stay in place, and I used a small wedge behind my back to gently discourage rolling over. It wasn’t perfect, but I noticed a huge difference when I stayed off my back.
Weekly Nugget: Changing your sleep position isn’t instant—but it’s surprisingly trainable. Start with a little strategic support (pillows!) and give your body time to adjust.
2. I Supported My Nasal Breathing (Without Meds)
I didn’t think I had sinus issues… until I realized I couldn’t remember the last time I fully breathed through my nose while lying down. So I added a few low-lift tools to support nasal airflow:
- Saline spray before bed
- Nasal strips on nights I felt stuffy
- A tiny humidifier by my bed to keep airways hydrated
This combo helped reduce the nighttime mouth breathing that was likely amplifying the snoring. Some nights, I even experimented with mouth taping (under guidance—always talk to your doctor first), which helped train my body to default to nose breathing. Weird at first. Surprisingly effective.
3. I Started Mouth & Throat Exercises
My doctor introduced me to the term “oropharyngeal exercises”—basically a fancy way to say stretching and strengthening the muscles in your mouth, throat, and tongue. I followed a short set of exercises each day: exaggerated vowel sounds, resistance-based tongue presses, and soft palate lifts. It felt a little silly, but it made a difference. Think of it like a workout for your airway.
These exercises improve muscle tone and may reduce the floppiness that contributes to snoring. You don’t need a special device or app. You just need 5 minutes and some consistency.
Weekly Nugget: If your jaw and tongue had a gym, these exercises would be it. And honestly? They’re easier than most core workouts.
4. I Reconsidered My Evening Routine
I didn’t cut everything—but I did make subtle shifts.
- Earlier dinner, so I wasn’t lying down on a full stomach
- Less alcohol close to bedtime, since it relaxes the muscles involved in snoring
- No phone scrolling in bed, to avoid head-and-neck positions that misalign the jaw
I also kept a short wind-down ritual: light stretching, breathwork, and five minutes of silence. It helped reduce tension in my jaw and signaled to my body that it was time to shift gears. This was less about fixing my snoring directly and more about improving the conditions that influence it.
What Didn’t Work For Me (But Might for You)
Not everything I tried was a win. For example:
- Smart snoring devices: I tested an app that vibrated when I snored—annoying, not helpful.
- Chin straps: Uncomfortable. Didn’t stay put.
- Over-the-counter sprays: Gimmicky at best. Maybe useful for temporary relief, but not a fix.
That said, everyone's body is different. The important thing is to experiment with intention—and track your results. I kept a simple journal for a few weeks, logging sleep quality, partner feedback, and morning symptoms. That data was low-tech but incredibly useful.
When to Seek More Medical Support
If your snoring is chronic, worsening, or comes with symptoms like choking, gasping, or excessive daytime fatigue—it’s time to take it seriously.
Your doctor may recommend a sleep study, which is now often available in at-home formats. And if you’re diagnosed with sleep apnea, treatment could include a CPAP, mouthpiece, or even surgery—but only if it’s truly needed.
Don’t self-diagnose. Let a professional guide you through the next steps. There’s no shame in asking for help. In fact, it’s the smartest thing I did.
Snoring Doesn’t Make You Less Healthy—Ignoring It Might
What surprised me most about this journey wasn’t how common snoring is—it’s how casually we treat it. We normalize it, laugh it off, or assume it’s just part of aging. But when I actually paid attention, asked questions, and got some professional perspective, I found practical, non-invasive tools that changed the way I sleep.
And honestly? Quiet sleep is powerful sleep. I wake up more rested, more clear-headed, and far less apologetic.
Snoring doesn’t have to define your nights. And managing it doesn’t have to feel overwhelming. Start small. Stay curious. Ask the right questions. And remember, you don’t need to fix everything at once—you just need to breathe a little easier.
