Snoring is basically the sound you make when your breathing is disrupted while you sleep. As such, snoring is considered a sleeping disorder and could also have adverse social and medical consequences.
Snoring is sometimes a symptom of a popular sleep disorder called sleep apnea.
Snoring is a very common global health challenge. In America alone, snoring affects 90 million men and women.
Factors that could contribute to snoring include; being overweight (as extra fat would put more pressure on the airways), tissue inflammation especially during the last month of pregnancy, growth (nasal polyps) in the nasal passage, stuffy nose from allergies or cold, bent or crooked nasal septum, a tongue with a wide base, swollen tonsils and adenoids that block the airways, and poor muscle tone.
Here are tips and good practices, to consider, in order to reduce snoring;
- Avoid consuming alcohol or sedatives at bedtime.
- Avoid sleeping flat on your back. Instead, sleep on your side.
- If you are overweight, strive to lose the excess weight.
- You could also use nasal strips to widen your nostrils while you sleep.
- Avoid smoking as it could inflame the airways and increase the likelihood of snoring.
- Keep the air in your room moist as dry air could irritate or inflame the airways and exacerbate snoring. You could use a humidifier to achieve this.
- If you are suffering from a stuffy nose, endeavor to clear your nostrils using a neti pot or nasal decongestants.
Below are effective home remedies to consider in order to stop or reduce snoring;
Usually, the reason behind snoring is nasal congestion. To relieve the blocked air passage and reduce the annoying sound while sleeping, you must try to treat congestion first. Take some boiling water in a bowl and add a little amount of tea tree oil to it. Inhale the steam coming out of it for 8-10 minutes. To prevent the steam from escaping, you may place a towel around your head. Repeat this remedy before hitting the bed to relieve congestion and stop snoring.
Peppermint is another potent ingredient that may help in opening up airways and facilitate a problem-free breathing. Fill a glass with water and add some drops of peppermint oil to it. Mix well and use it to gargle every night before going to bed. Avoid swallowing the solution.
The high therapeutic value of ginger makes it a commonly used ingredient to alleviate numerous health conditions in a natural way. For snoring, it may work as effectively as any other home remedy to bring you relief. Ginger has an anti-inflammatory action which soothes the irritated membranes. It also acts as an excellent lubricant to soothe the respiratory tract. Take 1-2 inch of fresh ginger and crush it. Mix it with one and a half cup of water and bring it to boil. Let it boil for another 3-4 minutes. Put off the heat and cover the pot for 4-5 minutes. Strain the tea and mix a little honey to it. Consume this ginger tea 3-4 times a day.
To treat an inflammation of the air passage, you may use turmeric. Turmeric would not only heal the inflammation but also reduce snoring in an effective way. Pour warm milk into a glass and add about 2 tsp of powdered turmeric to it. Drink it daily half an hour before you plan to sleep.
5. Olive Oil
The powerful anti-inflammatory properties possessed by olive oil is helpful in soothing irritated tissues of the air passage. Therefore, it helps in clearing and opening up the passage and reduce snoring while you sleep. Take half a teaspoon of olive oil and mix it with an equal amount of honey. Consume it daily at night. You may also sip a very little amount (2-3 sips) of olive oil before hitting the bed.
Cardamom has been used for many years for the treatment of congestion. Being an expectorant, it helps in clearing off the respiratory tract, eases breathing and reduces snoring. To a glass of warm water, add half a tsp of powdered cardamom. Consume it once every day for about half an hour before you go to sleep.
Garlic minimizes the build-up of mucus in the airways and relieves congestion in a great way. It is particularly helpful in reducing snoring in people with sinus blockage. Garlic also soothes the irritated tissues due to its anti-inflammatory action. Simply chew 1-2 cloves of raw garlic followed by consuming a glassful of water before bedtime to stop snoring. Make use of garlic in your cooking to reap more benefits.
Honey is an effective anti-inflammatory ingredient that may help in relieving irritated passages of nose and throat. It also lubricates the passages to reduce snoring caused by vibrations. Add a tablespoon of honey to a glass filled with warm water. Drink it regularly once every day before you go to bed.
Sage is a great herb for reducing snoring and stopping it altogether. It not only minimizes the build-up of mucus in the airways but also treats inflamed tissues to open up the respiratory tract. Boil some water in a pan and add a handful of sage to it. Let it sit for 8-10 minutes. Strain the liquid and let it cool. Then gargle it before you go to sleep.
If seasonal allergies are causing you to snore badly, you may use nettle leaves to relieve it. Nettle’s antihistamine action helps in relieving allergies and opens up airways. It has an anti-inflammatory action which heals damaged tissues of the respiratory tract. Take a cup of boiling water and steep nettle leaves in it for 4-5 minutes. Strain the tea and consume it when it is still warm, before going to the bed.
11. Eucalyptus Oil
Eucalyptus is an easy and natural remedy for reducing congestion caused by cold. Furthermore, its anti-inflammatory effect makes breathing easy thereby inhibiting your snoring tendencies. For this remedy, boil some water and pour it into a bowl. Mix a little amount of eucalyptus oil and inhale the soothing steam with a towel placed around your head. Do this every day before bedtime whenever you feel nasal and throat congestion due to a cold.
12. Neti Pot
A neti pot is a special pot used for sinus irrigation. It clears off congestion in a great way and helps in reducing snoring. Fill up the pot with saline water and place the open beak of the pot in one of your nostrils. Slowly pour water into your nostril while keeping it from entering your throat. Simply tilt your head to allow the water to come out through the other nostril. A little practice may be needed to do it successfully.
13. Mint Tea
The menthol content of the mint helps in relieving congestion of the respiratory tract and relieving any blockage that may cause snoring. Just steep some mint leaves in a cup of hot water for 5-10 minutes. Strain it and consume it while inhaling the steam coming out of it.
14. Fish Oil
Increased levels of bad cholesterol in the body may lead to fat accumulation near the throat which may cause snoring. An effective way to deal with cholesterol is to take fish oil. The omega-3 fatty acids, present in fish oil, is helpful in bringing down the bad cholesterol levels and reduces snoring.
Most often, being too tired may case snoring while you sleep. Thyme oil has a soothing and relaxing effect on the body which may help you sleep better and stop snoring. Moreover, thyme oil has various health benefits which may help you improve your overall health. Dilute thyme essential oil with an equal proportion of a carrier oil such as coconut oil, olive oil or vegetable oil and rub the mixture under the bottom of your feet. This may help in relieving stress thereby reducing snoring. Avoid using thyme oil if you are pregnant or nursing. Do not use it if you are suffering from high blood pressure. Thyme oil is not a suitable remedy for snoring in children below the age of 6 years.
Goldenseal not only soothes irritated mucous membranes but also relieves congestion in an excellent way. Make goldenseal tea by adding half a teaspoon of the dried herb to 1 cup hot water. Let it sit for 12-15 minutes and strain the liquid. Add a little honey to it and consume it when still warm. You may also add goldenseal tincture to the water in a neti pot and rinse your sinus. Alternatively, gargling warm water mixed with a teaspoon of goldenseal tincture is proven to be effective in reducing snoring during sleep.
17. Clarified Butter
It is an age-old remedy that surely works for reducing snoring. It has a great ability to keep nasal passages open for hours. All you have to do is warm some clarified butter and put it in each nostril. Use a dropper for doing this and make sure the clarified butter is not too hot so as not to burn your skin. Repeat it every night.
Chamomile contains an active ingredient called Bisabolol which helps in reducing snoring. Chamomile also fights inflammations and promotes a healthy respiratory tract. Furthermore, the soothing action of chamomile makes it even more effective in checking snoring. Boil a cup of water and add chamomile extract to it. Let it steep for some minutes and strain the tea. Drink it to relax your body and have a sound sleep.
19. Homemade Nasal Spray
This homemade nasal spray will help in dealing with nasal congestion caused by many factors such as cold, sinus or allergies. This, in turn, will reduce snoring in a great way. It will also relieve inflammation of the tissues present in the respiratory tract and help you stop snoring at night. Take half a cup of water and add a quarter teaspoon of salt to it. Mix well and store it in a nasal spray bottle. You may also use a bottle with a dropper. Spray it in your nostrils before going to bed daily to open up the airways. Make sure you use this homemade nasal spray within 5 days and make a fresh solution for another 5 days.
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