Natural Ways To Stop Snoring And Sleep Better Tonight

Lying awake at 3 AM, listening to your partner snore while you desperately try to fall back asleep, it’s a special kind of torture, isn’t it?

I’ve spent more nights than I can count lying awake next to my sweet husband, Dave, listening to him saw logs while I try not to smack him with a pillow. (He says it’s not fair because he doesn’t choose to snore. I say we’ll just have to agree to disagree.) But here’s the thing – it’s not just about lost sleep. It’s about feeling helpless, frustrated, and wondering if separate bedrooms are your only option.

We’ve tried everything—nasal strips, earplugs, even staggered bedtimes—and at one point, I seriously considered a CPAP machine. Dave even did a sleep study to rule out sleep apnea (which thankfully wasn’t the issue), and that gave us the green light to keep exploring other options.

Eventually, I started experimenting with natural remedies, and to my surprise, a simple blend of essential oils turned out to be one of the most effective things we tried. If snoring is stealing your sleep and your sanity, I hope this post gives you a few easy, natural things to try—because peaceful, restorative sleep is possible, and it doesn’t have to come with a big price tag or a pile of devices.

What’s Causing The Snoring (And Why It’s More Common After 50)

Now that we’ve covered the frustration of snoring, let’s talk about why it happens in the first place, especially for those of us over 50. As we age, our bodies go through changes that can turn occasional snoring into a nightly symphony. That muscle tone we used to take for granted? It starts to decline, especially in our throats, making it easier for tissues to collapse during sleep. Add in the subtle weight changes that often come with aging (particularly around the neck), and suddenly your airways have less room to work with. For women, the hormonal shifts of menopause can make things even trickier by further reducing throat muscle tone.

Then there are the daily habits that can turn a whisper into a roar—that glass of wine before bed, sleeping flat on your back, or fighting seasonal allergies. It’s like adding kindling to an already smoldering fire. And while some causes (like anatomy or a deviated septum) might have been with you forever, age has a way of amplifying these issues.

The good news? Even if you don’t know exactly what’s causing the snoring, there are simple, natural remedies that can help in many of the most common situations—whether it’s congestion, poor sleep posture, or just needing a little more relaxation at bedtime.

Quick Fixes That Can Help Stop Snoring Tonight

Even if you don’t know exactly what’s causing the snoring, there are plenty of simple, low-effort things you can try tonight that may help reduce or even stop it—no expensive equipment or complicated routines required.

Here are some of the most effective quick-start remedies:

Change Your Sleep Position: If you normally sleep on your back, try sleeping on your side and propping up your head slightly with a pillow. When you sleep on your back, your tongue and soft palate tend to rest against the back of your throat, which can block airflow and increase snoring. If you tend to roll over in your sleep, try taping a tennis ball to the back of your shirt or using body pillows to help keep you in place.

Elevate Your Head: Raising the head of your bed or using a wedge pillow can help keep your airways more open and reduce vibration in the throat that leads to snoring.

Use a Nasal Strip or Dilator: Over-the-counter nasal strips or dilators gently open the nostrils and improve airflow through your nose, which can reduce snoring, especially if it’s caused by congestion.

Stay Hydrated: Dry tissues in your nose and throat are more likely to vibrate during sleep. Make sure you’re drinking plenty of water during the day.

Increase Bedroom Humidity: If your bedroom tends to be dry, running a humidifier at night can add just enough moisture to the air to reduce snoring. Dry air can irritate and inflame the nose and throat, making snoring worse.

Fight The Dry: Take a warm shower before bed or use a saline nasal spray to clear and hydrate your nasal passages. Hanging a few sprigs of eucalyptus in the shower is a lovely bonus—it helps open up your airways and smells amazing too.

Avoid Alcohol & Sedatives Before Bed: These substances overly relax your throat muscles, which can make snoring worse, especially in older adults. If snoring is an issue, skip the nightcap and reach for a calming herbal tea instead.

Clear Nasal Congestion: Allergies, sinus pressure, or a stuffy nose can all interfere with breathing and increase snoring. A saline rinse, neti pot, or even simple steam inhalation before bed can help open things up.

Reduce Bedroom Allergens: Dust mites, pet dander, and pollen can all contribute to congestion and airway irritation. Wash your bedding regularly, change air filters often, and dust surfaces (especially ceiling fans) to help keep allergens in check.

Use Essential Oils: If you’re looking for a natural way to ease snoring, essential oils can be surprisingly effective, especially when it’s caused by congestion, mouth breathing, or restless sleep. I started experimenting with them out of desperation, and I was honestly amazed by how much they helped. And I’m not the only one—I’ve heard from dozens of readers who’ve used my blends to turn noisy nights into peaceful ones.

My Favorite Essential Oils For Snoring Relief

In my shop, I offer two essential oil blends that can help reduce snoring in different ways: All Clear and Slumber. Each one targets a common root cause—whether it’s physical congestion or the kind of tension that keeps your body from fully relaxing.

All Clear is best for congestion, mouth breathing, and allergy-related snoring. It’s made with eucalyptus, peppermint, tea tree, and rosemary to open your airways and relieve sinus pressure. Citrus oils like lemon and lime help cut through mucus, while marjoram adds a calming effect that can ease tension in the throat.

Slumber is best for stress-related snoring and restless nights. This calming blend features lavender, vetiver, cedarwood, and bergamot to help your body unwind and stay relaxed through the night. Like All Clear, it also includes marjoram to relax the muscles around the airway, and lime for a refreshing, breath-supporting finish.

How To Use Essential Oils For Snoring Relief

The easiest way to use essential oils for snoring is to diffuse them while you sleep. Just add 5–8 drops of All Clear or Slumber to a diffuser in your bedroom and let it run through the night. This set-it-and-forget-it method is one of the simplest and most effective ways to promote clearer breathing and deeper sleep.

No diffuser? No problem. Here are a few other easy ways to use essential oils at bedtime:

Breathe It In: Rub 2–3 drops between your palms, cup your hands over your nose, and inhale deeply. Or just open the bottle and take a few slow breaths. It’s fast, simple, and surprisingly effective.

Use the Slumber Roll-On: Our ready-to-apply roll-on makes it easy to wind down. Just roll it onto your wrists and neck before bed to calm your body and mind—no mixing or prep required.

Try a Gel Jar: Looking for a low-maintenance option? Make a gel jar and place it on your nightstand to gently scent the air all night. Many couples keep one on each side of the bed to help both partners sleep more soundly.

Make a Simple Rub: Mix a drop or two with a carrier oil (like coconut oil) and rub it into your chest, neck, or feet before bed. You can also keep a pre-mixed jar at your bedside for easy use.

Tuck a Cotton Ball in Your Pillowcase: Add a few drops of oil to a cotton ball or tissue and place it inside your pillowcase. It’s a no-fuss way to breathe in the benefits of essential oils all night, especially handy if you don’t want to deal with a diffuser.

Real Results With Essential Oils

Over the years, I’ve heard from so many of you who’ve tried these essential oil remedies out of sheer desperation, because the snoring was just that bad. And nothing makes me happier than hearing how something as simple as a diffuser or a DIY gel jar has made a real difference in your homes and marriages.

Take Lisa, for example, who described her husband’s snoring as “sawing wood so loud you could hear him from the next room.” She made my gel jar using Slumber. That night? Her husband sounded “like a purring kitten,” and she slept like a bear in hibernation—so soundly, in fact, she didn’t even wake up to go to the bathroom. “This is a life (and marriage) saving remedy,” she wrote.

Brenda had a similar experience using just a cotton ball and a few drops of Slumber. She tucked it into her pillowcase and found herself not only drifting off faster but also snoring less—something even her husband noticed. “So yay!” she said, calling it a small, simple trick that made a real difference.

Others, like Vicki, were skeptical at first. She’d been told she snores and was desperate to help her husband stop, too. She made a gel jar for each of them—just to try. “Imagine my delight,” she wrote, “when neither of us snored that night.” Now she says they’re both sleeping better, most nights snore-free.

And it’s not just about Slumber. Kathleen shared that using All Clear in her diffuser gave her “the best sleep ever”—and her husband didn’t even let out a snort.

For many, these small changes have helped them avoid moving into a separate bedroom. Kelly called Slumber her “last-ditch effort before going to another room” and was thrilled when things improved enough to stay put. Sharon and her husband both started using the Slumber roll-on and noticed less snoring and better sleep. “So far… bliss,” she said.

And then there’s Sally. She made the gel jar for her snoring husband—and for the first time in ages, they both slept through the night and woke up refreshed. “Best sleep ever,” she wrote.

These aren’t just testimonials—they’re stories of transformation. Of couples who went from sleeping in separate rooms to peaceful nights together. Of partners who stopped dreading bedtime and started looking forward to it again. Of people just like you who found a simple, natural solution when nothing else seemed to work.

You deserve to wake up feeling refreshed, not resentful. You deserve to share a bed with your partner without sacrificing your sleep. And most importantly, you deserve a solution that actually works, without breaking the bank or turning your bedroom into a medical supply store.

Everything in the By Jillee Shop is backed by our 90-day money-back guarantee. If you don’t love your oils for any reason, just email us within 90 days and we’ll refund your purchase. No stress, no hassle.

Ready to take back your nights? Start with one of the simple solutions above. Your well-rested future self will thank you.

CLICK HERE TO SHOP

Longer-Term Remedies That Can Reduce Snoring Over Time

While quick fixes can make a difference, some of the most effective snoring solutions come from lifestyle changes that take a little time and consistency. These longer-term remedies won’t work overnight, but they’re well worth the effort if you’re looking for lasting results.

Lose Excess Weight: Extra tissue around the neck and throat can narrow the airway, making it harder to breathe during sleep. Even a small amount of weight loss—just 10% of your body weight—can ease that constriction and significantly reduce snoring. According to the American Academy of Otolaryngology, snoring is most common in men and people who are overweight, and it tends to worsen with age. Maintaining a healthy lifestyle with balanced eating and regular exercise is one of the most effective long-term ways to manage snoring.

Strengthen Your Throat Muscles: Doing targeted mouth and throat exercises—also known as oropharyngeal exercises—can help tone the muscles around your airway, reducing the likelihood of them collapsing during sleep. Practicing these exercises regularly has been shown to significantly reduce both snoring and the severity of obstructive sleep apnea. One clinical study published in the American Journal of Respiratory and Critical Care Medicine found that patients who performed daily oropharyngeal exercises reduced their snoring frequency and intensity.

Want to try them? The Sleep Foundation has a helpful guide with simple, science-backed exercises you can do at home.

Treat Allergies: Chronic allergies can leave you congested and inflamed, night after night. Long-term solutions like using dust-mite covers, HEPA air filters, or daily non-drowsy antihistamines can reduce nasal swelling and ease snoring over time.

Quit Smoking: Smoking irritates and inflames the tissues in your nose and throat, which can make snoring worse. Quitting won’t just help your breathing—it can also lead to better, more restful sleep.

Improve Sleep Hygiene: Going to bed and waking up at consistent times (and making sure you get enough sleep) can prevent over-tiredness, which can cause your throat muscles to relax too much and worsen snoring.

Whether you’re the snorer or the one losing sleep next to one, I hope these tips give you a few new things to try tonight—and maybe even the full night’s sleep you’ve been missing. And if you give one of my remedies a try, I’d love to hear how it worked for you!

Is your partner’s snoring (or yours!) keeping you up at night?