11 NATURAL HOME REMEDIES FOR SNORING

It is important that you take care of the snoring during the initial stages so that a major problem is prevented later on in life. Snoring just doesn’t disturb your partner at night but also has adverse effects on your body as it does not get the desired rest at night to function properly the next day. Learn to tackle snoring and its effects using the below-mentioned anti snore remedies.

What Causes Snoring?

When your throat and nasal passages are partially blocked, your breathing can cause snoring. That might be due to nasal congestion caused due to seasonal allergies, inflamed tonsils, cold or physical issues like deviated septum or enlarged tonsils. Oftentimes, unhealthy lifestyle choices lead to obesity which can add layers of fat over the neck, leading to pressure on the airways. That is another cause of snoring. Finding the right remedies for snoring can help you get better sleep.

11 Natural Home Remedies for Snoring Problem

1. Milk with Turmeric powder

Adding turmeric powder to a glass of warm milk can be a good remedy for snoring. Turmeric has anti-inflammatory properties and will greatly help to clear the blockages present in the airways. This will reduce the congestion in the path of the air. The best time to have turmeric milk is before going to bed.

2. Eating raw garlic

Chewing raw garlic can help to reduce the mucus in the nasal passages. Garlic is also good for you if you suffer from sinus problems. You can also include garlic in your everyday food items. But make sure to have water after you chew garlic. The antibiotic properties of garlic will help improve the overall immunity.

3. Licorice roots, honey, and Cinnamon

Though these are totally different from each other, a mixture of these three is one of the best anti snoring remedy. Place a small amount of the mixture on your tongue and then allow it to dissolve slowly. Licorice roots are known for their antidepressants, cinnamon for its antioxidant properties and honey for its anti-inflammatory properties.

4. Breathing Exercises and Yoga

Yes, yoga can be one of the most effective techniques to get rid of snoring. By doing pranayama – a form of Yoga, you can draw easy and deep breaths and let go of the carbon dioxide, much like letting go of negative thoughts from your mind. This breathing exercise can help deliver blood to the brain as it increases and improves the blood circulation. It also strengthens the tissues and muscles of the throat.

5. Peppermint Oil

Two drops of peppermint oil in water can be used when gargling just before sleeping. You can also apply peppermint oil on the lower parts of your nose before going to bed. The anti-inflammatory properties of peppermint oil can help to reduce the swelling of the membranes which line the nostrils and throat.

6. Olive Oil

Olive oil has phenols which can help to keep the tissues of your throat moistened so that the air flow is not impacted by them and the person does not snore as the air flow to the lungs will be smooth. The muscles of the palate can also be tightened by olive oil.

7. Eucalyptus Oil

Putting a few drops of eucalyptus oil in hot water and inhaling the vapors can be effective in getting rid of snoring. The anti-inflammatory agent present in the oil will help to clear the nasal passages. While looking for anti snoring remedies, do not ignore the positive affects of this oil.

8. Sage

Sage leaves can be put in boiled water along with some apple cider vinegar, and the vapors can be inhaled. You can also gargle with this water. The anti-inflammatory and anti-allergenic properties of sage will help to reduce snoring.

9. Ginger

A mixture of ginger along with honey and warm water can be one of the best remedies for snoring. Ginger is best known for its anti-inflammatory properties which help to keep the tissues lubricated and clear the nasal and throat area.

10. Herbal teas

Teas like Matcha Green Tea can help in so many ways while sleeping, Matcha is known for its properties to calm the mind and relax the body at the same time . Stress and anxiety are one of the main reasons for sleep disorders such as sleep apnea, sleep walking and others, for these reasons it is recommended to drink a cup of tea every night before bed.

11. Thyme

Using thyme oil by inserting drops in your nose or applying on the bottom of the feet before going to sleep can also help to reduce snoring due to the antioxidant properties.

The best remedy for snoring can also be a homemade one. You do not have to always depend on the pharmaceuticals to curb snoring and its effects. Starting early with the remedy can help curb snoring faster.

The above 11 anti snoring remedies, may or may not provide relief to you, and you can try a combination of them. However, if your snoring is leading to physical or mental stress, it is better to turn to nasal sprays or medicines under the care of a specialized doctor.
Read More: WHY DO WE SNORE?

Best Home Remedies for Snoring That Actually Work

Although there are plenty of herbal remedies to try, which can help you stop snoring, here are some of the best home remedies for snoring that really work:

• Elevate the head and sleep on your side: Try sleeping on your side with your head elevated. It helps to keep the airways open and prevents the tongue from falling back into the throat, blocking the airway.
• Lifestyle changes:It is important for you to avoid alcohol and sedatives close to your bedtime as these tend to relax the muscles in the throat and enhance the snoring intensity.
• Treat nasal congestion:Use steam inhalation, saline and nasal sprays to remove the congestion and breathe easy.

Can Snoring Be Cured? Try These Science-Backed Remedies

By targeting the underlying cause of snoring, it can be reduced or even stopped, with science-backed remedies such as:

• Weight loss: by reducing the excess layers of fat around the neck can improve airflow.
• Side-sleeping: Sleeping on your side ensures better breathing and lesser obstructions. Avoid sleeping on your back.
• Use anti-snoring devices: For nasal related snoring, anti-snoring nasal drops and sprays, CPAP devices and Mandibular advancement devices help to reposition the jaw to help breath better.
• Surgery: Surgical options such as Inspire Therapy or UPPP, correcting a deviated septum may be required as a long-term snoring cure.

Snoring and Sleep Apnea: What’s the Link & How to Treat It

Though snoring and sleep apnea are related, not all snorers develop sleep apnea. You tend to snore when there is an obstruction in the airway and that causes the throat tissues to vibrate, causing a noise that is termed as snoring. However, in sleep apnea there are pauses in breathing, which wake you up gasping and choking at night. These hypopnea episodes occur multiple times at night and are accompanied by morning headaches and daytime fatigue. The common causes of snoring include:

• Obesity
• Alcohol consumption
• Nasal congestion
• Sleeping on the back

You can treat snoring by:

• CPAP therapy – most effective for sleep apnea
• Anti-snoring nasal sprays and drops
• Oral and Mandibular advancement devices
• Lifestyle changes
• Surgery

How to Sleep Better by Reducing Snoring

There are many effective ways to sleep better by reducing snoring, such as:

• Sleeping on the side: It is better to sleep on your side to breath better as sleeping on the back can cause the tongue to fall back into the throat. That narrows the breathing airways.
• Raise the head:It is important to stop snoring the head by 4-6 inches, by raising the head using anti-snoring pillows or body pillow. That improves breathing and airflow.
• Use nasal dilators: Nasal strip or dilators can help keep the nasal passages wide and open
• Lose weight: Being obese contributes to snoring, so losing weight becomes important.
• Avoid alcohol: It is good to avoid alcohol before bed as it relaxes the throat muscles leading to snoring.

DIY Anti-Snoring Solutions: Say Goodbye to Noisy Nights

If you are seeking relief from mild to moderate snoring issue, there are many DIY solutions that can assist you stay snore-free, such as:

Sleeping position:  It is better to sleep on your side than on your back. Side-sleeping allows the nasal passages and airways to be open while when you sleep on your back, the tongue falls into the throat, causing an obstruction.

End nasal congestion: Use nasal strips, dilators and sprays to ensure that your nasal passages are clear. Have a humidifier in your room to reduce congestion.

Throat exercises: Strengthen the airway muscles by throat/tongue exercises or singing.

Conclusion:

Any nasal anomaly can lead to snoring so if you have chronic sinus issues, you might be dealing with snoring on a regular basis. If you are looking for the right snoring remedy, it is important to get to the root cause of your snoring. You need to be aware of the fact that there are side effects of snoring, such as hypertension, diabetes, sleep apnea, brain stroke and it even affects your interpersonal relationships. Sleep deprivation is one of the leading reasons for a variety of health issues on a long-term basis.