4 Simple Remedies for Toothache Relief

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Toothache can be caused by a number of problems, such as gum disease, a cracked tooth, an abnormal bite, or if you grind your teeth.

For all intents and purposes, we’re going to be focused on tooth pain caused by tooth decay, as that is the most common root cause (pun very much intended), although these remedies will help with pain from a variety of causes.

The tooth is made up of four layers - enamel, dentin, cementum, and the pulp.

Enamel is the hardest substance in the human body, and is highly mineralized and brittle. It makes up the outside of the tooth.  

Beneath the enamel is dentin, a more flexible supportive tissue that is softer than enamel.

Under the dentin is cementum, which is a bone-like substance that is highly specialized and covers the root of a tooth. It is softer than dentin and enamel, and its primary function is to serve as a medium that the periodontal ligaments (essentially specialized tissue that connects the tooth to the jaw bone) can attach to the tooth for stability.

Finally we have the pulp, the central part of the tooth filled with soft connective tissue rich in blood vessels and nerves.

A cavity is the result of bacteria in the mouth, and its reaction to sugars and starches. As bacteria break down the sugars and starches, sticky plaque filled with acids form over the tooth.

If left unchecked, plaque can form tartar, which cannot easily be brushed away. These acids eat away at the tooth enamel, and unless they are reversed, will continue to eat away at the tooth until the pulp becomes infected.

It is when the pulp is infected that a root canal becomes necessary to prevent the spread of infection and an abscess.

It’s important to get to a dentist ASAP to identify the cause before it progresses, but these remedies will help ease the ache until you can.

Toothache Relief #1 - Use Cloves

Cloves contain a substance called eugenol, which is a powerful antiseptic and painkiller. Cloves were used by dentists well before modern dentistry developed, and eugenol, in an extracted purified form, is still used today. In fact, it is a main constituent of the stuff a dentist will swab on your gums to numb the area because administering Novocain or lidocaine.

While it’s mechanism of action has yet to be totally understood, despite its prevalence in the dentist’s office, it is thought to act on certain pain receptors, blocking them and thus blocking the sensation of pain.

You will need…

-Clove essential oil

 -Cotton balls
-1/2 teaspoon of olive oil
-Cotton swabs (optional)

Directions

Rinse your mouth with warm salt water to get it nicely flushed out. By doing this beforehand, you’re allowing the oil to do its job the very best it can since there’s nothing to block it or make it hard to sink down into the sore spot.

Mix a few drops of clove essential oil with ½ teaspoon of olive oil. Thoroughly soak a cotton ball in this mixture and then hold it gently but firmly against the sore tooth or gum.

If you wanted to take a shortcut, you could try putting some of the oil on a cotton swab and dabbing it directly where it hurts, however, jabbing a cotton swab onto a hurting tooth or gum may not be too comfortable.

Toothache Relief #2 - Alcohol

Normally I avoid alcohol in my remedies if at all possible, but you know what? Sometimes, it’s a great remedy. Especially when it comes to surviving excruciating pain until the dentist is open.

You’ll read a number of conflicting view points on whether or not it actually numbs pain, but I for one think it does. I can’t trump the American Dental Association, which claims there is no basis to the remedy, but I can attest to personal experience.

Ingesting alcohol doesn’t numb pain in a direct sense, but it can slow down the responses of the central nervous system-including the transmission of pain.

When applied topically (this remedy does not call for drinking) it probably doesn’t affect the CNS, but it does seem to do something to numb the area. It’s long been old wives remedy, but it’s a good one.

You will need…

-Whiskey or Bourbon
-A cotton ball

Directions

Soak the cotton ball in the alcohol, and squeeze out the excess so it isn’t dripping all over the place. Pack it in by the sore tooth and let it sit. Repeat as necessary.

If you’d rather not put a whole cotton ball in there, then you should soak a cotton swab in the alcohol and swab it over the gum around the sore tooth.

Toothache Relief #3 - Peppermint oil

A good dose of peppermint essential oil can do the trick when it comes to numbing tooth pain. A whopping 3,000 tons of menthol, the naturally occurring constituent in peppermint, are manufactured annually to be used in over the counter pain relieving, gels, creams, rubs, and sprays.

It’s one of nature’s most effective pain killers. A type of molecule known as a ligand, present in the menthol, attaches itself to a protein known as the k-opioid receptor (KOR.)

KORs are one of four receptors that bind opiate-like compounds in the brain, and control the effects of those compounds. Among the effects is the perception of pain-basically, KOR agonists are analgesic.

Menthol is a KOR agonist, naturally occurring in mint, which is what makes it such an effective pain blocker. In addition to this, it can desensitize a region through TRPM8, also known as the cold menthol receptor.

If you’d like the full name for that, it’s transient receptor potential cation channel subfamily M member 8. You can whip that out next time someone brings up anything minty.

Menthol does not actually change temperature - the activation of the TRPM8 simply “tricks” the brain into registering a cold sensation.

You will need…

-Pure peppermint essential oil
-Cotton balls or cotton swabs

Directions

Mix 10-15 drops of peppermint essential oil into 2 tablespoons of neutral oil (grapeseed, olive oil, etc.) It’s important to dilute the oil first so as to avoid any irritation.

Soak a cotton ball in the oil and pack it around the sore tooth, or soak a cotton swab and swab the gum surrounding the sore tooth. Repeat as needed.

Toothache Relief #4 - Saltwater Rinse

This is a repeat of a remedy in the Everyday Roots book, and it is one worth repeating, as it can really help a sore tooth heal after a procedure, or ease pain before you can get the tooth checked out.

To understand it, here’s a very simplified version of what goes down as decay is eating away at your tooth. Bacteria in the mouth feeds off of sugars in the diet-namely sucrose.

When it breaks down the sugar, it produces lactic acid. This lactic acid eats away at the enamel, into the dentin, and so on until the pulp becomes infected. The infection can then spread and turn into an abscess or what have you.

The salt, however, helps to neutralize the lactic acid. This can slow the process of decay significantly, and also relieve pain. The warm salt water will also help contract inflamed tissues as it draws excess fluid out of them, further easing discomfort.

You will need…

-1 cup of warm salt water
-1/2 teaspoon sea salt

Directions

Mix the salt into a glass of warm water. Swish the water around for 1 minute, then spit it out. Repeat until the glass is gone. You can do this as many times a day as needed until you can get to the dentist.

I cannot stress enough how important it is to get to the bottom of the problem before it gets worse. While going to the dentist may seem like a not so great (and expensive) experience you’d rather avoid, you will only end up suffering, and paying, way more in the long run when you let the problem go. These remedies are only to help get you through until you can get professional help.

Keep in mind that these remedies are for the purpose of getting rid of the pain, not something that will cure whatever is making your tooth hurt. Brushing and flossing regularly and eating less processed sugary/salty foods can help prevent toothaches in the long run as well.

You can also watch this Video HERE for more toothache relief ideas.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.

The Benefits of Red Raspberry Leaf for Women Health

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Like blueberries, red raspberries grow wild up the north woods. I have many fond memories seeking out berry patches and eagerly plucking the little red gems off the plant.

Unlike blueberries, I would never collect the raspberries, but pop them in my mouth right then and there. It wasn’t until I was much older that I would learn that there was more to the plant than just the delicious fruit!

What are the benefits of Red Raspberry Leaf?

Red raspberry leaf is known for easing the pain of menstrual cramps, but it can also help digestive woes as well as support heart health.

Red raspberry leaf has also traditionally been used by pregnant women, as well as post-partum, the thought process being that it can ease labour by helping with pain as well as quickening the process, and “toning” the uterus.

There’s quite a bit of mixed research on this, however, anecdotal evidence is extremely strong when it comes to its efficacy and I know of quite a few women who swear by it.

Red raspberry leaves are rich in magnesium, calcium, potassium, and iron, as well as zinc and phosphorus. The leaves also contain a plethora of b-vitamins (B1-thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6-pyridoxine, and B9-folate) as well as vitamin C.

Magnesium and potassium are both macro-minerals, which the body needs in larger amounts to support proper functioning. Iron is a trace mineral - still important, of course, but we don’t need as much of it as macro-minerals.

Below the recipe is a simplified and brief explanation for some of the most important constituents of red raspberry leaf, and the benefits of red raspberry leaf for women health.

*If you decide to consume red raspberry leaf during pregnancy, it is recommended that you wait until your third trimester. Start with 1 cup daily and over the course of several weeks move up to 3 cups daily.

Should you wish to start consuming it sooner, check with a holistic health care provider or your doctor for details.*

You will need…

-2-3 teaspoons of dried red raspberry leaf OR 2-3 tablespoons fresh
-Water
-Your favourite mug
-Honey or lemon (optional)

Directions

Bring water to a boil and place your leaves in a strainer or tea ball in your mug. Fill the mug with fresh, boiling water and cover, letting it steep, for 6-8 minutes. Remove the leaves, add honey or lemon to taste, and enjoy!

The Nitty-Gritty on Red Raspberry Leaf & Why It is Good for You

Magnesium: Magnesium is a co-factor over 300 enzyme reactions in the body. Needless to say-it’s kind of important.

It regulates

- Protein synthesis, which is one of the most fundamental biological processes,

- Muscle and nerve function which includes nerve impulse, muscle contraction, and normal heart rhythm,

- Blood glucose,

- Blood pressure, and

- Energy production

It aids structural development of bone, and plays a role in the synthesis (basically, production) of DNA and RNA.

If you need a little reminder, DNA (deoxyribonucleic acid) is a self-replicating material present in just about every living thing. It is the carrier of genetic information.

RNA (ribonucleic acid) is present in all living cells, and essentially carries instructions for DNA regarding the synthesis of proteins. There’s really no simple way to sum up that process…but it’s important!

Potassium: Potassium plays a large role in smooth muscle function. Smooth muscle is the kind in your intestines, heart, etc. as opposed to skeletal muscle.

Skeletal muscle you think about contracting- like when you flex your bicep. Smooth muscle is subconscious - you don’t think about making your heart beat, or your intestines contract to push food through.

Potassium conducts electricity, along with calcium and magnesium, which regulates the impulses to move these muscles.

Calcium: Much like the other vital minerals, the body cannot produce calcium on its own - which is why it is so important to consume enough of it from healthy outside sources

Roughly 99% of the calcium in our bodies is concentrated in our bones and teeth, but it also helps nerves fire, blood to clot, and works with potassium and magnesium to contract muscles.

It is, in fact, so vital to muscle function that your body will draw it from your very bones if you do not ingest enough.

Iron: Iron is a mineral that has several roles in the body, the biggest one being the creation of healthy oxygen-carrying red blood cells.

Roughly two-thirds of the bodies iron is found in the protein haemoglobin, which is responsible for carrying oxygen from our lungs to other parts of the body.

Anaemia is when you don’t have enough haemoglobin, and is usually when people start taking iron supplements. Exhaustion, a racing heart, restless legs, shortness of breath - all of these are common signs of anaemia. Women are at the highest risk.

Zinc/Phosphorus: Zinc is a vital part of the immune system, and also ties into the creation of proteins and DNA.

Phosphorus, after calcium, is the most abundant mineral in the human body, with 85% of it being located in the bones and teeth. It works closely with calcium to build strong bones and teeth.

B/C Vitamins: In short, B complex vitamins do a variety of jobs, often times working together. They convert nutrients to energy, maintain skin and hair health, regulate stress hormones, and boost HDL cholesterol (the “good” cholesterol.)

Vitamin C helps the body form and maintains some of its vital components, including blood vessels, skin, connective tissue, and bones.

When you take a look at the breakdown of the leaves, it’s not hard to see why they would be helpful for heart health, muscles, or even strengthening the uterus.

There is no magic “super herb” out there, but red raspberry leaf tea is a great herbal tea to add to your daily routine to keep everything running smoothly.

You can also watch this Video HERE to learn about the benefits of red raspberry leaf tea for women health.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.

Here are 3 Simple Remedies to Relieve Nose Congestion

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As I type these words I am sniffling and snuffling thanks to a very stuffy nose. It’s the frustrating kind, where you can’t even get some relief by blowing it.

This is because the worst kind of stuffiness comes not from an excess of mucous, but from inflamed and irritated tissue in the sinuses and nasal passages. The mucous, well, that’s just the cherry on the sundae.  

When fighting off a cold or the flu, these tissues and the blood vessels inside them become swollen from excess fluid. Other things, such as allergies or irritants like smoke, can also cause that dreadful stuffy feeling.

Luckily, home remedies for a stuffy nose are some of the easiest and least involved as they come. These do overlap with some remedies for the cold, as is to be expected since a stuffy nose is the trademark symptom of those pesky viruses.

Remedies to Relieve Nose Congestion #1- Take a Hot Shower

Yes, I have used this on the cold and flu remedy posts, and no, it’s not cheating, because it really is one of the best ways to relieve stuffiness.

The steam from the shower is almost guaranteed to relieve the irritation and inflammation (temporarily, unfortunately, but still) and, if your stuffy nose comes with an excess of mucous, the steam will thin the secretions and help them drain.

You can also do a bowl of steaming water with some essential oils added for an extra kick, and a towel over your head, but a shower is a little less involved.

You will need…

-A shower with hot water
-A towel

Directions

Get the water as hot as you can stand it and stay in there for at least fifteen minutes. Make sure the bathroom door is closed, and shove a towel under the door to keep that precious steam in.

Remedies to Relieve Nose Congestion #2 - Make Your Own Saline Drops

Saline drops (just water with salt added) are a tried and true remedy for a stuffy nose. Remember how the worst kind of stuffiness (that doesn’t improve when you blow your nose) is, in large part, excess fluids in the tissue that lines the sinuses and nasal passages that causes the tissue to swell, which makes it uncomfortable and hard to breathe.

A saline solution is a powerful remedy because it uses the power of osmosis. Put very simply, when there is a higher concentration of salt outside the cells in the tissue, water will pass out of the tissue to balance things out again.

When you draw fluid out of the tissue the swelling decreases, and your breathing opens up. In addition to this, the fluid can loosen up trapped mucous and help flush irritants and germs out of your body.

This solution is hypertonic-it has a higher concentration of salt than the body, which draws the water out-as opposed to isotonic, which is balanced to match the bodies levels.

Do not use a hypertonic solution on children under the age of 5.

There is also baking soda added (optional) to help lessen the potential for the drops to sting if you have a sore nose.

You will need…

-1 teaspoon of sea salt (not table salt, or any kind with iodine!)
-1/2 teaspoon of baking soda (optional)
-8 ounce (1 cup) of water that is either purified or has been boiled
-A sterile glass jar
-A dropper

Directions

If you are using tap water, boil it first to get rid of any impurities. If you are using purified/distilled bottled water, heat it in the microwave until it is fairly warm - it needs to be a higher temperature to dissolve the salt.

Add the salt and the baking soda to your jar, and then add the water (if you boiled it, make sure it’s cooled some! Put the lid on and give it a good shake. Shake before every use.

To use, make sure your dropper is clean and sterile, and blow as much mucous out of your nose as possible just beforehand. Lie on your back with your head hanging off the side of the bed (to prevent it from running out or straight down your throat) and put the tip of the dropper just past the inside of the nostril, taking care not to smear it all around inside your nose.

Use 1-3 drops per nostril. It may sting the first few times. Stay in the same position for 5-10 minutes to allow the solution to flow into the nasal passages. Wait a few minutes and then blow your nose.

You can repeat this process up to 3 times a day during the duration of your cold. It is not for extended use for allergy season or to help with (an isotonic solution should be made for that.)

I think it is more pleasant-and effective - to warm the solution slightly before using it. Store at room temperature up to a week, and then make a new batch.

If you prefer a spray to drops, get a container made specifically for administering a nasal spray, and follow the instructions on how to use it.

Remedies to Relieve Nose Congestion #3 - Make a Spicy Decongestant

Last but not least, few things beat the power of a good homemade spicy decongestant. This recipe is one that I cherish, made with the faithful ingredients of cayenne pepper, apple cider vinegar, lemon juice, honey, and ginger.

Some people like the taste (I personally do) and some don’t, but whichever camp you’re in you’ll love it for the relief that it brings you when it feels like nothing else can!

You will need the following ingredients

- ½ teaspoon of cayenne pepper
- ½ teaspoon of powdered ginger
- 3 tablespoons of all natural organic honey
- 1/4 cup of lemon juice
- 1/4 cup of apple cider vinegar

Why the ingredients? 

Cayenne pepper, honey, and ginger are all natural expectorants, meaning they help loosen phlegm or mucous from the lungs, making it easier to rid yourself of it and therefore relieving pressure and making you more comfortable.

Cayenne also works as a decongestant, thanks to the natural chemical capsaicin, which helps relieve swelling and inflammation that is narrowing nasal passages.

Apple cider vinegar is thought to help thin out mucous being secreted, making it easier to drain the congestion.

Lemon juice is also thought to help with congestion, although the exact scientific reason isn’t known, and makes the whole thing go down a little easier.

Directions

Pour ¼ cup of lemon juice and ¼ cup of apple cider vinegar in pot and bring to a gentle simmer. Stir in 2-3 tablespoons of raw organic honey and ¼-½ teaspoon of cayenne pepper and powdered ginger each (the latter amount makes it quite strong.)

Next, you store it in a jar in a cool, dark, place indefinitely. Adults take 1-2 tablespoons daily as needed. Shake well before using, as the powder doesn’t dissolve in the most pristine way. I find it pleasant sometimes to warm the mixture before taking it.

You can also watch this Video HERE to learn about other remedies to relieve nose congestion.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.

5 Home Remedies for Mosquito Bites Revealed Here

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Female mosquitos are attracted to us, and other animals, for our blood. They take about 3 milligrams per bite, and use the iron and proteins in it to develop their eggs.

The mosquito doesn’t actually “bite” of course. She pokes around with her proboscis (a long, needle like mouth part) and finds a blood vessel close to the skin. She then punctures the skin with her proboscis, and sucks out the blood.

The irritation that comes after the mosquito bite is the result of the mosquito’s saliva, which acts as an anti-coagulant that keeps the blood flowing while she’s feeding.

The human body reacts to the foreign saliva by releasing histamines, organic compounds that (put very simply) regulate inflammation.  The itchy swollen red bump (called a wheal) that raises up becomes a bullseye target for your itching and scratching.

Home Remedies for Mosquito Bites #1 - Apple Cider Vinegar

A dab of apple cider vinegar may help with inflammation and itching-especially the itching. I couldn’t tell you exactly why it works, but it does. It’s just one of those things.

If you’ve scratched at the bite and it’s open, this will sting. Sometimes even that is preferable to the infuriating itch you’re feeling though! **

You will need…

-Apple cider vinegar
-Cotton balls

Directions

Soak a cotton ball in the ACV and squeeze out the excess so it’s not dripping all over the place. Press over the bug bite for 5 seconds or so. Repeat if needed (which it probably will be.)

Home Remedies for Mosquito Bites #2 - Ice It

When it starts to really drive you nuts, break out the ice. The coolness reduces the hot, uncomfortable inflammation, and numbs the area enough to drive away the sensation of itching for the time being.

It can get a little messy, but I prefer to place an ice cube directly on the bite, versus putting some in a plastic bag and holding it on.

You will need…

-Ice

Directions

Hold the ice on the bite until the ice cube melts-or at least until it’s halfway melted. It’s really not an exact science.

Home Remedies for Mosquito Bites #3 - Cucumber It

The same as icing it - only with a cucumber instead of ice! And with less mess. It’s not *as* effective, in my personal experience, but other people experience the opposite-where the cucumber is more effective than the ice. It’s a matter of trial and error, as everybody is going to respond differently.

Cucumbers do have an anti-inflammatory constituent known as fisetin, which has been shown to inhibit several inflammatory causing cytokines. Cytokines are basically a broad and generalized group of proteins that signal cells to act a certain way.

I would think you’d have to ingest the cucumber to get these benefits, but if your bites are terrible and you’re desperate for relief, feel free to see if it helps with the itching.

You will need…

-Cucumber

Directions

Slice up a cucumber and store the slices in the refrigerator. When you need it, hold the slice over the bite until the itching stops. It’s cool, soothing, and unlike the ice the cucumber won’t melt against your skin (and if it does you have bigger worries than a mosquito bite) so simply hold it there until you get relief.

Home Remedies for Mosquito Bites #4 - Peppermint Toothpaste

This one is good if you’re REALLY in a pinch. Apply some (organic) peppermint toothpaste to the affected area. It can help take the bite (pun totally intended) out of the itchiness.

The menthol in the peppermint will create a cooling sensation that can bring you some measure of relief until a more formal (for lack of a better word) remedy becomes available.

You will need…

-Organic peppermint toothpaste

Directions

Dab a small amount of toothpaste over the bite and spread it in a thin layer. Before reapplying, rinse the old stuff off first.

Home Remedies for Mosquito Bites #5 - Got Lemons?

You should. I am NEVER with lemons on hand- especially if I know I am going to be getting eaten alive by mosquitos. Honestly, I think the sting, or potential to sting, is what takes away some of the discomfort, as odd as that sounds. It may also help prevent bacteria from entering or irritating the area if you’ve scratched it open.

You will need…

-A lemon OR lemon juice, if you don’t have the fresh fruit on hand.

Directions

Cut a slice of lemon, then wrap the rest of the fruit and stick it in the fridge for a later use. Rinse the bite with cool water, pat dry, and then squeeze a few drop of lemon juice out directly onto the bite. Alternatively squeeze it into a bowl, then use a cotton ball (or your clean fingers) and dab it on.

You can also watch this Video HERE to learn about other home remedies for mosquito bites.

Do They Love You More?

Ever get the feeling that you’re getting singled out when you go camping? Like all of your friends are untouched by mosquitos, and you must have sweet blood because you’re getting eaten alive? It turns out, it may not all be in your head.

Studies have shown that mosquitos will land on folks with blood type O nearly twice as often as people with blood type A. Based on other genes, about 85% of people secrete a chemical signal through their skin that tells what blood type you have. Mosquitos seem to favor them, versus the 15% who kept their blood type “secret.”

So, the world is a wildly unfair place, and mosquitos might just like you more than everyone else on your camping trip.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.

12 Ways to Stop Snoring and Treat Sleep Apnea

Click HERE to Discover the 215+ Home Remedies, NaturalBeauty Recipes & DIY Household Products

Snoring is often depicted in a comedic way when in reality it is anything but, particularly when its regular, which results in poor sleep for the snorer, and poor sleep for whoever shares the bed, room, or in extreme cases, the people next door.

Snoring is caused by the relaxation of the muscles in your soft palate (roof of your mouth,) tongue, and throat. The tissues in your throat can get so relaxed that they partially block your airway and vibrate as air rushes past. The narrower it is for your airway, the more intense vibration, and the louder the snore.

A number of factors contribute to who snores and why, from your mouth anatomy to alcohol consumption, but home remedies can help without getting a pressurized mask or mouthpiece involved.

Stop Snoring #1 - Utilize a tennis ball

If you happen to be someone who sleeps mostly on their back, try putting a tennis ball in a shirt pocket of an old shirt and sewing it to the mid-back of your pyjama top (the top should be one that fits snuggly.)

When you roll over, the discomfort from the tennis ball forces you to roll back on your side, without waking you up. It sounds bizarre but if you can sleep through your partner elbowing you, a tennis ball shouldn’t be a problem.

You could also try strapping one on somehow-but that isn’t as practical, and won’t be terribly comfortable either.

You will need…

-1 tennis ball
-Shirt pocket of an old shirt
-Scissors
-Needle and thread

Directions

Cut the shirt pocket out of an old shirt, and thread your needle. Sew the pocket into the mid back region of your pyjama top. The top should be snug, so that the material doesn’t just shift the ball out of the way as you roll over.

Don’t worry if it’s not pretty-nobody is judging your seamstress skills here. Tuck the tennis ball in the pocket before you crawl in bed, and proceed to sleep per usual.

Note: If you have a dog that really, really, likes tennis balls…you’ve been warned.

Stop Snoring #2- Humidify, humidify, humidify

If you sleep in a room with dry air it is possible that it is contributing or causing you to snore. Dry air dries out our throat and nasal membranes and contributes to congestion. This makes its air movement restricted, and will set your tissues vibrating.

There are two ways to going about treating your snoring if this is the case – you can buy a humidifier, or move to an exceptionally exotic tropical location.

Stop Snoring #3 - If you’re overweight, lose weight

If you’re overweight it’s possible that it is causing your snoring, or making it worse. When you’re overweight you may have extra tissues in the throat contributing to the noise.

The more tissues that block your throat the more air is interrupted as it flows over, creating the vibrations that result in the sound of snoring.

Stop Snoring #4 - Raise the head of your bed

You can raise the head of your bed about 4 inches or so, which may help keep your tongue from falling back and blocking your throat, and may help open up your airways a little bit.

You will need…

-Sturdy blocks of wood, about 1-2 inches thick OR books

Directions

If you don’t have wood lying around that you can use, you can pick up some scrap lumber easily at some hardware stores. It should be flat, square, and about 1-2 inches thick.

Make sure it is wide enough to thoroughly cover the base of the foot you will be resting on it. Add these blocks 1 by 1 until you’ve reached about 4 inches.

If you’d prefer to use books instead, just pop some under the feet at the head of the bed. In both cases, but particularly with books because of their uneven size, make sure the bed it steady and doesn’t wobble.

Stop Snoring #5 - Keep up on housecleaning

As much fun as cleaning is, keeping up on making sure your living quarters are spick and span can pay off in the end. Allergens like pollen, dust, animal dander, and other unseen irritants can cause congestion and irritate your airways, both of which can contribute to snoring. Also make sure you’re changing your air filters on a regular basis.

Stop Snoring #6 - Try to pinpoint why you snore

Figuring out what’s making you snore means you can treat it with much more success than if you’re trying remedies in the dark (even though you will try them in the dark.)

Examine your lifestyle and diet-are you overweight? Do you drink alcohol before bedtime? Have your physician check - is the structure of your mouth the culprit? How you sleep when snoring may also indicate the problem. It has been speculated that-

Closed mouth snoring: If your mouth stays shut but you snore on, it may indicate a problem with your tongue/nasal passageways.

Snoring with your mouth wide open: It is probably the tissues in your throat that are causing you to snore with your mouth open. If your throat is partially obstructed, you’re apt to try to force in more air when you sleep-aka, snore.

Snoring on your back: Often at times on our back we breathe through our mouths, which can exacerbate snoring.

Snoring regardless of position: Possibly the sign of a more serious problem, such as sleep apnea - see your doctor if your snoring is loud enough to keep your partner awake or if you wake yourself up.

Stop Snoring #7 - Anti-snoring pills

Herbal pills are available that are aimed at reducing snoring. They’re made up of natural enzymes that target nasal congestion and work to reduce it, which in turn may reduce your snoring.

There isn’t a whole lot to back the claims, but it is something to look into if you’re feeling up to trying out some different treatment methods.

Stop Snoring #8 - Freshen up the humidifier

If dry air and congestion are making you snore, try adding various oils to the vaporizer or humidifier. Some, such as peppermint, can help open up airways and clear out your sinuses while you sleep.

You will need…

-a humidifier or vaporizer
-Several drops of peppermint OR eucalyptus oil

Directions

About 30 minutes before you crawl into bed, add 3-5 drops of peppermint or eucalyptus oil into your humidifier or vaporizer. If you wish to add more, do so after you try starting with less. You don’t want to create a scent that’s too overwhelming.

Stop Snoring #9 - Adjust your pillows

Elevating your head can help open up airways and make breathing easier-but if your head is too high, your airways can get constricted and that may cause you to snore.

If you have a pillow that is too thick, or you sleep on multiple pillows, try adjusting the height. Not too fluffy and not too flat is important when it comes to what you rest your head on.

Finding a pillow that keeps your head and neck in a proper position is worth taking the time to do to help you breathe right.

Stop Snoring #10 - Practice Pranayama

Pranayama is a type of yoga exercise dedicated to learning how to control your breathing. You master taking deep, slow, breaths and get the most out of the oxygen around you.

Pranayama aids in the delivery of blood to the brain and overall increases circulation. It is also an incredible technique for relaxation. It has been used to relieve various sleep disorders, including sleep apnea.

Look into some classes or practice at home to possibly reduce or eliminate your snoring. You will feel rested, rejuvenated, and energized as a result.

Stop Snoring #11 - Exercise your tongue and throat

Making the muscles in your tongue and throat stronger can help reduce snoring because it decreases the chance of them slipping limply backwards when you rest.

As we age we tend to snore more as well, because our tissues are losing strength and elasticity, which means they Fill up your airways more than they once did.

There are a number of different exercises you can try, many being adopted from speech pathologists or doctors who use them to help patients who have trouble swallowing.

You can watch this Video HERE  to learn about the face exercise to stop snoring

Ideas for exercises

-Try to protrude the lower jaw over the upper jaw with your teeth showing while you count slowly to ten. Repeat 5-10 times a day.

-Give your tongue a work out by saying this phrase at least 10-20 times before going to sleep “The lips, the teeth, the tip of the tongue.”

-Put your tongue out perfectly straight as far as you can. Move it left, then right, touching the corner of your lips but making sure it stays straight. Do this in front of a mirror twice a day.

Stop Snoring #12 - Avoid alcohol and sedatives

Don’t drink alcoholic beverages or use sedatives at least two hours before bedtime. Both alcohol and sedatives can relax your tissue in your throat, making it expand and block off the airways, which then results in snoring.

You can also watch this Video HERE  to learn how to stop snoring in 3 steps.

Snoring is a tricky condition because there really isn’t a “cure.” To naturally stop or lessen your snoring, lifestyle changes are the key.

Exercise, weight loss, managing allergies, and changing sleeping positions are the types of things that seem to really work for some people but, like any remedy, may not do anything for another person.

Try to figure out what’s causing your snoring so you can treat your snoring as effectively as possible.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.