People who snore and who take some medications should talk with their doctors about an alternative snoring home remedies.
Snoring is one of the most common problems all around the world. In the United States of America, there are nearly 90 million women and men which are affected by this condition. It is a very annoying sound which can disrupt your sleeping or the sleeping of your partner. When the relaxed structures in your throat are vibrating and start making noise, then the snoring is happening.
This is a sleep disorder and if you have heavy snoring, then this can mean that you have a serious medical condition. If you have noticed that you are snoring, then you need to take some steps to stop this problem. When you are sleeping and you are snoring, then we know that it can be a reason for not sleeping and you will feel sleepy during the day.
There are many products in the world that are available to treat this problem but most of these products are not proven that they will help you. Also, there is some snoring home remedy that can help you to improve your condition. You need to talk with your doctor before you start using these remedies. If you are having too much weight, then you should lose your weight because they have extra tissues in their throat because it will make them snore. You should reduce the bedroom allergens by vacuuming your drapes and floor. Also, you need to change your pillowcases and sheets very often.
Contents
14 snoring home remedy
Peppermint
This herb has anti-inflammatory properties that can help you to reduce the swelling in the lining of your nostrils and throat [1]. Also, it can help you to have smooth and easy breathing. Peppermint remedies can help you if you have temporary snoring which is caused by dry or cold air or allergy. In a glass of water, you should add one or two drops of peppermint oil. You should gargle with this remedy before you go to sleep. You should not swallow this remedy. You should do this snoring home remedy once per day until you have noticed improvements in this condition. If you know that your snoring is caused by congestion or dry air, then you should put a few drops of eucalyptus oil or peppermint oil in a humidifier thirty minutes before you go to bed, and then you should turn the humidifier on. You should let the humidifier run all night. This snoring home remedy will help you to open up your airways which means that you will not snore. Also, you can rub each side of your nose with peppermint oil before you go to the bed.
Quit smoking
When someone smokes cigarettes, then this activity triggers the membranes in your nose and throat which means that they will block your airways and also they will cause you to snore. [2]
Olive oil
Olive oil will clear passage for air, reduce the swelling and it will ease the respiratory passages because it has anti-inflammatory properties [3]. This remedy will help you to stop snoring and also it will help you to lessen the vibrations. Before you go to bed you should take 2 – 3 sips of olive oil. You should combine it with ½ teaspoon of honey and ½ teaspoon of olive oil. You should consume this snoring home remedy every day before you go to bed.
Steam
One of the most common causes of snoring is nasal congestion. If you want to reduce the congestion, then you can inhale the steam. In a large bowl, you should pour hot boiling water. You should add 3 – 4 drops of tea tree essential oil or eucalyptus essential oil. You should hold a towel over your head and then you should inhale the steam through your nose. You should take deep breaths for a period of ten minutes. You should follow this snoring home remedy every day before you go the bed until you have noticed that the congestion is gone.
Clarified butter
Ghee is also known as clarified butter. It has some medicinal properties that can open up your blocked nasal passages. This will help you to sleep better and snore less. You should put a small amount of clarified butter in a microwave. You should put 2 – 3 drops of lukewarm ghee in each nostril with help of a dropper. You should do this snoring home remedy treatment before you go to the bed and also when you wake up in the morning you should do it again.
Cardamom
This kind of herb will help you to open up the blocked nasal passages because it is decongestant and expectorant. When your air passages will be free, then you will notice that you will snore less. In a glass of warm water, you should add ½ teaspoon of cardamom powder. You should drink this mixture 30 minutes before you go to sleep. You should drink this snoring home remedy every day because in this way you will reduce your snoring gradually. [4]
Turmeric
This kind of herb has antibiotic and antiseptic properties. It can help you to reduce heavy snoring and also it can help you to treat the inflammation. If you are snoring, then you should use a combination of milk and turmeric because it will help you to reduce the snoring. In a glass of warm milk, you should add 2 teaspoons of turmeric powder. You should drink this snoring home remedy every night 30 minutes before you go to sleep. You should do this process every day. This natural mixture will boost your immune system and also it will help you to breathe freely during your sleep. [5]
Nettle
When you have a seasonal allergy, then this condition is causing your nasal passages to get inflamed which causes you to snore for some period of the year. Nettle is one of the best natural remedies that can help you to beat temporary snoring because it has antihistamine and anti-inflammatory properties. In one cup of boiling water, you should add one tablespoon of dried nettle leaves. You should allow this remedy to steep for five minutes and then you should strain this snoring home remedy. Before you go to the bed, you should drink this kind of warm tea. When you are in allergy season, then you should drink two to three cups of this tea because in this way it can help you to prevent snoring.
Garlic
This kind of vegetable will help you to reduce the inflammation in your respiratory system and also it will help you to reduce the mucus build–up in your nasal passages. If your snoring is caused by sinus blockage, then garlic is one of the best snoring home remedies that you can take for this condition. You should chew one to two raw garlic cloves as a snoring home remedy. Then, you should drink one cup of water. You should do this process every day before you go to bed. This will help you to reduce snoring. You should add garlic to your cooking and then you should eat those foods while they are still hot. [5]
Chamomile
This is also a very effective home remedy for snoring because it has anti-inflammatory properties. Also, this kind of herbs muscle and nerve relaxant which means that it will ease the tension in your muscles and nerves which are around your throat, and also it will help you to sleep better. In one cup of water, you should add one chamomile tea bag or one tablespoon of chamomile flowers. You should boil this mixture for a period of fifteen minutes. You should strain this mixture and then you should add one teaspoon of honey to this mixture. You should drink this kind of tea while it is warm and you should drink it every night before you go to the bed. [6]
Sleep on your side
When you are sleeping, then you are not sure that all night you will stay in this sleeping position but you can start sleeping in this position. When people are sleeping on their back, then their soft palate and tongue rest against the back of their throat which is blocking their airways. [7]
Lose your weight
If you are overweight, then you should lose weight because it can reduce snoring and also it will ease the constriction on your upper airway. [7]
Do not drink alcoholic beverages or eat a heavy meal
They can relax your muscles more than normal and this is a reason why you should not consume heavy meals or alcohol 3 hours before you go to bed.
Honey
People who snore should add honey to their diet. It can help you to reduce the swelling around your throat area which can obstruct your airways. This is possible because honey has anti-inflammatory properties. Also when you consume honey, then this product lubricates your throat which means that it will help you in the prevention of snoring vibrations to happen. In one glass of warm water, you should add one tablespoon of honey. You should drink this kind of mixture before you go to the bed. You should do this kind of treatment every day. Also, you can add a small amount of honey to your herbal tea as a snoring home remedy which you should drink after your dinner. [8]
References:
[1] Prichard AJN. The use of essential oils to treat snoring. Phytotherapy Research. 2004;18:696-99.
[2] Grunstein R. Snoring and passive smoking: A counterblaste? American Journal of Respiratory and Critical Care Medicine. 2004;170(7).
[3] Meoli AL, Rosen CL, Kristo D, et al. Report of the AASM Clinical Practice Review Committee: Nonprescription treatments of snoring or obstructive sleep apnea: an evaluation of products with limited scientific evidence. Sleep. 2003;26(5):619-624.
[4] Sharma R. Cardamom comfort. Dental Research Journal. 2012;9(2):237.
[5] Gala TR, Seaman DR. Lifestyle modifications and the resolution of obstructive sleep apnea syndrome: a case report. Journal of Chiropractic Medicine. 2011;10(2):118-125.
[6] Zick SM, Wright BD, Sen A, Arnedt JT. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: A randomized placebo-controlled pilot study. BMC Complementary and Alternative Medicine. 2011;11:78.
[7] Braver HM, Block AJ, Perri MG. Treatment for snoring. Combined weight loss, sleeping on side, and nasal spray. Chest. 1995;107(5):1283-8.
[8] Cohen HA, Rozen J, Kristal H, et al. Effect of honey on nocturnal cough and sleep quality: A double-blind, randomized, placebo-controlled study. Pediatrics. 2012;130(3).
