Snoring is not uncommon – you may be among the 45% of adults who snore occasionally. However, loud snoring affects quality of sleep. Snoring happens when the throat muscles constrict; while it may not affect you immediately, this poses a risk of obstructive sleep apnea.
Loud snoring also disturbs the person who shares your bedroom. It can lead to relationship problems and may even be a threat to your marriage.
A lot of products are available to cure snoring. However, many aren’t effective. Snoring has no overnight cure or miracle treatment. Yet, there are plenty of home remedies that can help control your snoring. If you snore or if your partner snores, take help from these easy home remedies.
Causes of Snoring
Common causes of snoring include:
- Nasal congestion
- Sleep deprivation
- Sleep position
Home Remedies for Snoring
Gargle with Peppermint
Peppermint is a promising remedy for many health problems; from curing headaches to cleansing the respiratory tract, it is very effective. Peppermint is one of the best home remedies for snoring. It has anti-inflammatory properties, which reduces swelling in the nasal membranes and throat lines; the effects can be immediate. Peppermint is also effective to cure snoring triggered by allergies and a dry atmosphere.
To use peppermint – just before you go to sleep, take a glass of warm water and add a few drops of peppermint oil. Gargle the water for a couple of minutes.
Turmeric is a very powerful spice; this common kitchen ingredient can help alleviate many health problems. It is rich in antiseptic, anti-inflammatory, and immune boosting properties. It helps with snoring because turmeric reduces inflammation of the membranes of the respiratory tract. Sleep is supported by the milk which is rich in calcium and helps ensure a good nights sleep.
Add 1-2 teaspoons of turmeric powder to a small pot of milk. Heat on the stove just until it starts to boil – watch the pot carefully as the milk can quickly boil over. You can add cardamom or cinnamon along with the turmeric for a different flavor profile. Sweeten with honey or maple syrup, if desired. Consume the turmeric milk every night, at least 30 minutes before your bedtime.
Sometimes allergies triggers snoring. Nettle leaves are a great remedy to ease snoring triggered by allergies. Nettle contains natural anti-histamines which also reduces inflammation. By soothing inflamed nasal and throat membranes, breathing is made easier.
To make nettle tea, steep 1-2 teaspoons of dry nettle leaves in a cup of boiled water. After a few minutes, strain the tea, add honey if desired, and drink it warm.
Next to nettle leaves, there are few herbs that come with amazing anti-snoring properties. Many herbs have anti-inflammatory, antiseptic, and antibiotic properties. The sweet aroma of herbs also acts as an anti-depressant. A cup of aromatic herbal tea encourages good sleep and clears the airways. Chamomile, lavender, sage and rosemary are some of the best herbs to help ease snoring.
Clear Your Sinuses with Neti
Blockages in the nasal passage lead to mouth breathing. When you breathe through your mouth it is more likely that you will snore. Develop the habit of clearing the sinuses every day. Use a Neti Pot to clear the nasal congestion.
To use a neti pot fill the pot with warm, filtered water and add a 1/4 tsp of natural salt, mix well until the salt is fully dissolved. Make sure you don’t add too much salt because if the solution is too salty it will irritate the nasal membranes.
Tilt your head towards right or left and place the spout of the pot in the higher nostril. Pour the salt water solution through the one nostril. When you pour in right nostril it will come out of the left nostril.
A neti pot rinse clears the sinus cavities and makes your breathing easy. You will notice the effects immediately. Do this every day before you go to bed.
For more information on how to use a neti pot read Nasal Cleansing with Neti.
Use a Steam Bowl
Congestion is a major cause of snoring. Another great home remedy to cure snoring is steam inhalation. Steam inhaling reduces the congestion and eases breathing.
Boil water in a large bowl. Add a few drops of any essential oil. Some great options are eucalyptus oil, peppermint oil, and tea tree oil. Adding essential oils helps open the nasal passage. Place your face over the bowel and inhale the steam. Cover your head with a towel. Inhale the deeply for about 5 to 10 minutes.
Steam inhalation minimizes swelling in the nasal passage and clears out the airways. Repeat this process every night, a few minutes before you go to bed, until the congestion fully clears.
Take a Warm Shower before Sleep
A warm shower before bed induces a good night’s sleep. Taking a warm shower relaxes the muscles, opens the sinuses and eases dryness in the nasal passage.
Tongue and Throat Exercises
These exercises help strengthen the tongue and throat muscles, which results in a decrease in snoring.
- Say the vowels (a,e,i,o,u) for three minutes, once per day.
- Place the tip of the tongue behind the top teeth. Gently roll the tongue backwards. Repeat this for 2 to 3 minutes a day.
- Move your jaw towards to the right, hold for a few seconds. Repeat this on the left side. Continue by alternating sides for 2 to minutes. Do this daily.
Change your Sleep Position
How simple it is! The position you sleep in makes or breaks your sleep. Generally, sleeping on your side is a good sleep position to prevent snoring.
When you sleep on your back, it collapses the tongue and narrows the throat. This may partially block the airflow. When you breathe, this partial blockage causes a vibration which often results in snoring.
Change your sleeping position to your side and see if it helps.You can make use of a body pillow to maintain the sleep posture.
As an alternative option, try using two tennis balls or a rolled towel to prevent you from changing your position during sleep. Put one or two tennis balls or the rolled towel in the back of your pajamas. Whenever you try roll onto your back, the balls or towel will prevent this from happening and you will shift back to side sleeping.
Lifestyle Habits to Prevent Snoring
Keep a Consistent Sleeping Routine
Poor quality sleep aggravates snoring. Sleeping at odd hours affects your sleep and will worsen snoring. Healthy sleeping habits include a regular schedule of going to bed and waking up; try to be consistent in with your sleep routine.
- If you smoke, try to quit smoking
- Say no to alcohol consumption
- If you are overweight, try to lose some weight (obesity is a major cause of snoring)
- Don’t eat heavy meals in the evening
- Use a humidifier in the bedroom
- Keep your bedroom clean, free of dust mites
Don’t ignore snoring until it becomes worse. Analyze possible causes of your snoring and try the appropriate remedies to cure it.
Photo: Bekah Russom