Snoring always result in poor sleep quality for the person who is suffering from the problem and the people who share the room or bed with him or her. Over 60 percent of people who snore suffer from sleep apnea. When sleep is disrupted, there is a higher than normal risk of developing heart-related diseases. Therefore, it is important to treat this condition before it develops into a bigger problem and also to save marriages that may be at risk from the issue. Below is a glimpse of some of the home remedies for snoring.
Peppermint oil is one of the home remedies for snoring that has anti-inflammatory properties that lower the swelling and inflammation of the soft cavity of the nostrils. It opens up the cavity and eases breathing.
- Peppermint oil
- A bowl of hot water
- A glass full of water
Pour two drops of the peppermint oil on your index finger and massage the outer side of your nostril. Repeat the same on the other side of the nostrils. Then, put 3 to 4 drops of the peppermint oil in a bowl of hot water and inhale the steam. Do not come too close to the bowl to avoid scalding. Place a drop of peppermint oil in a glass full of water and gargle the water slowly. Ensure that you do not swallow the water. Repeat the procedure at least twice a day.
2. Saline Nasal Spray
Sometimes, snoring is not caused by sleep apnea but congestion in the nasal cavity. This congestion may be caused by allergies, infections, or a sinus problem. Any of these matters can cause swelling in the soft palate of the nasal cavity. The saline spray reduces inflammation inside the nasal cavity and puts a stop to the snoring.
- A half cup of distilled or boiled water
- A quarter teaspoon of salt, preferably canning salt or kosher
- An empty bottle with dropper
Add water to the salt, then stir the mixture until you notice that the salt has dissolved completely in the water. When getting to bed, put 2 to 3 drops of the solution in each of your nostrils. Use the mixture to a maximum of five days and throw away any remainder after five days and make a fresh mixture if there is a need.
3. Sage Herbal Remedy
Sage is anti-diabetic, anti- hypertensive, and anti-microbial. It is also an anti-inflammatory. Sage is effective in reducing mucus congestion in the nasal cavity and getting rid of the inflammation, which causes swelling and snoring.
- Get a handful of sage leaves
- A bowl of hot boiling water
- 1 to 2 tablespoons of apple cider vinegar (optional)
- A towel
Put the sage leaves into the bowl of hot water and tie the towel over your head. Put a few one to two tablespoons of apple cider vinegar into the hot water, too. Then, come close to the bowl and inhale the steam with both the mouth and the nostrils. Repeat the procedure every evening.
4. Thyme Essential Oil Remedy
Thyme essential oil is an effective home remedy for snoring. You can use it in concentrated or diluted form to relieve snoring. It has antiviral, antifungal, and anti-parasitic properties that help clear away the infection. Moreover, it has a calming effect on the nerves, which helps you sleep peacefully.
- 1 to 2 drops of thyme oil if using it neat, or 4 to 6 drops if diluting the oil
- Carrier oil such as olive oil, coconut oil or any vegetable oil
If using the carrier oil to dilute thyme oil use a 1:1 ratio. Use equal drops of each oil into the mixture and add the few drops of the mixture or the neat oil into your humidifier. Alternatively, rub either the neat oil or the diluted mixture onto your feet just before retiring to bed to cool your nerves.
Caution: Do not use thyme oil if you are pregnant or on a child who is below six years of age.
Thyme is also featured in our article on the best home remedies for chest congestion; chest and airways congestion might very well be the cause of your snoring, so check it out!
5. Ginger Remedy for Snoring
Ginger has antibacterial, anti-inflammatory, and calming effects. It also helps increase the saliva levels of secretion that helps in soothing the throat and calming of your nerves. You can use ginger with honey as the mixture opens up the swollen nasal cavity and relaxes the neck muscles all of which lower incidences of snoring.
- 1 or 2 teaspoons of honey
- One and a quarter cup of water
- 1 to 2 inches of fresh ginger root
Wash, peel, and crush the ginger root, put the crushed root into a pan, and add some water. Heat the mixture to the boiling point, then turn off the fire and let the mixture steep for about 5 minutes. Strain the mixture and add some honey, stir, and take about three cups of the ginger honey mixture daily.
6. Tongue and Throat Exercises to Deal with Snoring
If you suffer from sleep apnea, tongue and throat exercises are effective home remedies for snoring that help reduce the problem by strengthening throat and tongue muscles. This prevents them from falling back and collapsing when you lie down to sleep.
How to go about the Exercise
- Pronounce the vowel sounds a, e, i, o, u. Repeat the exercise for three minutes at least and do it three to four times a day.
- Place the tip of your tongue behind the top front teeth. Then slide your tongue slowly backward. Do this for three minutes each day.
- Open the mouth. Move the lower jaw to the right and hold it for three minutes. Repeat the same procedure by moving the jaw to the left.
- Open your mouth. Contract the muscles at the back of your throat repeatedly for about half a minute. You can do this in front of a mirror to ensure that you are performing the move correctly.
Garlic, as well as other hot foods such as horseradish and onions, can help reduce snoring. It helps reduce the mucus buildup in the nasal passages, thereby reducing congestion and sinus blockage. It is also effective in treating snoring that comes about from sleep apnea as it reduces and soothes enlarged nostrils and inflammation in the respiratory system.
- Some cloves of garlic
Chew some garlic before going to bed. You may need to brush the teeth before sleeping so as to get rid of the strong smell. Note that your partner or the person you are sharing the bed with may not like the odor. You may also add garlic to your dinner menu; examples include adding it to the salad dressing or on your toast spread.
8. Mint Tea Remedy
Mint tea is one of the cheapest home remedies for snoring. It contains menthol, which helps relax the cells at the lining of the air pipe and lowers the amount of mucous in the lungs. It also helps reduce inflammation along the air passage. A cup of mint tea also has added minerals, anti-oxidants, and vitamins that are beneficial to the body.
- 8 to 10 mint leaves
- 1 cup of hot water
- 1 or 2 tablespoons of honey
Put your mint leaves in an empty cup, pour hot water over the leaves, and let them steep for about five minutes. Strain the liquid, add some honey if needed, and sip from the cup while also inhaling the steam.
9. Goldenseal Remedy
Goldenseal is known to decongest the nasal cavity and reduce inflammation of the cells at the lining of the air passage. You can combine the herb with other types, such as licorice and Echinacea to treat respiratory infections.
- 2 tablespoons of dried goldenseal herb
- 1cup of hot water
- 1 to 2 tablespoon of honey
Put two tablespoons of dried goldenseal herb in an empty cup, add a cup of hot water, and let the mixture steep for 15 minutes. Then, strain the tea and add 1 to 2 tablespoons of honey to the mixture.
Caution: Avoid using goldenseal for more than 7 days continuously.
10. Eucalyptus Oil
Eucalyptus oil is one of the home remedies for snoring that is used in decongestants to liquefy the mucus in the nasal cavity. It is also a natural anti-inflammatory agent that lowers the swelling in the lining cells of the nasal cavity. You can rub the oil on the outside of your nose or inhale steam with a few drops of the oil.
- Hot water in a bowl
- 2 to 4 drops of eucalyptus oil
- A towel
Put the hot water in a bowl, put 2 to 4 drops of eucalyptus oil into the hot water, and tie a towel around your head. Then, come close to the bowl of water and inhale the steam through the mouth and nose.
11. Nettle Leaf Tea
Nettle leaf tea is an effective home remedy for snoring problem that results from allergies and infections of the upper respiratory tract. It is also a known antihistamine. It reduces congestions by preventing the production of histamine, which causes swelling and congestion. The tea also has bioflavonoids to open up the sinuses.
- 1 teaspoon of dried nettle leaf
- I cup of boiling water
Put the dried nettle leaves into a bowl, pour the boiling water into the bowl, and let the mixture steep for about 5 minutes. Then, strain the mixture and take about 3 cups of nettle leaf tea every day.
Caution: Nettle leaves are a known diuretic. You may have to visit the toilet more frequently than normal at night.
12. Olive Oil
Olive oil has several benefits. It also makes a good home remedy for snoring. Sometimes snoring comes about due to excessive friction of tissues at the back of the nasal cavity. These tissues block the airways, causing you to snore. Olive oil moistens the tissues, leading to less friction as they come into contact. The oil also tightens the muscles to create an open airway. This helps keep the airway open throughout the night.
- 1 to 2 tablespoons of olive oil
Take a tablespoon or two of olive oil before going to bed. Repeat the procedure daily just before you sleep as it is one of the effective home remedies for snoring
There are several natural home remedies for snoring. You can combine two or three methods to enhance their effectiveness. If your snoring is caused by infections that do not go away after three to four days, seek medical attention. Otherwise, these home remedies for snoring should alleviate your problem. Do you have an effective home remedy for snoring that is not listed above? Feel free to share it out in the comment section.