Snoring is a disorder that affects almost 90 per cent of men and women all over the world. Since it is so common, we do not realize the consequences it has on our body. The only disruption we do recognize is that our snoring disturbs our partner’s sleep!
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Causes of snoring
According to the American Academy of Otolaryngology – Head and Neck Surgeries,
“The noisy sounds of snoring occur when there is an obstruction to the free flow of air through the passages at the back of the mouth and nose. This area is the collapsible part of the airway where the tongue and upper throat meet the soft palate and uvula. Snoring occurs when these structures strike each other and vibrate during breathing.
In children, snoring may be a sign of problems with the tonsils and adenoids. A chronically snoring child should be examined by an otolaryngologist, who may recommend a tonsillectomy and adenoidectomy to return the child to full health.”
Snoring occurs when the relaxed structures in our throat quiver and make a noise. Thus, it is a sleep disorder.
Suggested read: 10 natural remedies that will help you sleep better
The American Academy of Otolaryngology further states why snoring can have serious medical implications,
“It disturbs sleeping patterns and deprives the snorer of adequate rest. It may be a sign of obstructive sleep apnea (OSA), which can lead to serious, long-term health problems.”
And so, you MUST try these home remedies for snoring to enhance the quality of your sleep.
Home remedies for snoring
Here are the natural remedies that can help you get rid of the habit of snoring.
1. Peppermint
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Peppermint has anti-inflammatory properties that make it a wonder drug. Our throat and nostrils have membranes in their lining which tend to swell, resulting in disrupted breathing. Peppermint reduces this inflammation, in turn, promoting smooth breathing. Peppermint is a fantastic cure for snoring caused by an allergy or cold.
Remedies
- To a glass of water, add a couple of drops of essential peppermint oil. Use this solution to gargle every night before hitting the sack. Be very careful not to take a gulp of this solution or even swallow it a little. Continue with the routine for as long as it takes for you to stop snoring.
- If the reason why you snore is the dry air around you or congestion, you need to add a couple of drops of peppermint oil (use eucalyptus oil if you don’t find peppermint oil) to your humidifier. Add it half an hour before you go off to sleep. The humidifier should run through the night to help you open up your airways, and hence, stopping you from snoring.
- To the lower portion of each side of your nostrils, rub some peppermint oil before you have your forty winks.
2. Olive Oil
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Olive oil, like peppermint, has anti-inflammatory properties. It eases all the tissues that lie along our respiratory passages. This helps reduce the swelling and provides a clear passage for the air to pass. Olive oil also reduces soreness and irritation. It is a great remedy that lessens the quivers in the throat, which subsequently, stops the snoring.
Remedies
- Every night, before going off to sleep, consume two to three sips of eatable olive oil for the desired results.
- On the other hand, you can mix honey to one and a half teaspoon of edible olive oil. Take this orally every night before you hit the bed.
3. Steam
One of the major culprits behind snoring is nasal congestion, and what can be a better solution to reduce the congestion than inhaling steam, right?!
Remedies
- Boil a bowl of water.
- Pour it in a bucket.
- Add a couple of drops of essential oil like eucalyptus or tea tree essential oil to the water.
- Now carefully, bring your face over the bucket and cover your head using a clean towel. Inhale the steam with your nose.
- Treat yourself to the steam for ten minutes.
- Perform this remedy every day for quicker results.
A word of caution: You should not try this treatment on children. A hot bath or shower could do the trick.
4. Clarified Butter
Ghee or clarified butter has therapeutic properties which makes it amazing for opening up blocked nasal passages. As soon as these passages are cleared, you will stop snoring.
Remedies
- In the microwave, slightly heat a small quantity of ghee.
- Now, using a dropper, put three drops of the ghee in each of nostrils. Make sure the ghee is just lukewarm.
- Perform the treatment every day before you go to bed and once after you wake up.
Suggested read: All you need to know about the numerous health benefits of ginger
5. Cardamom
An expectorant and a decongestant, cardamom makes for an effective remedy to open up a blocked nose. This, in turn, helps stop the snoring.
Remedies
- Heat a glass of water.
- Once the water is lukewarm, add half a teaspoon of cardamom powder.
- Drink this solution half an hour before you go to bed.
- This should be done regularly to cut the snoring.
6. Turmeric
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Turmeric is antiseptic and antibiotic, because of which it can treat inflammation, burns and also reduce heavy snoring. You should take turmeric with a glass of milk to get rid of snoring. This milk will also boost your immune system.
Remedies
- To a glass of hot milk, add a tablespoon and a half of freshly ground turmeric powder.
- Mix well, and drink half an hour before you become dead to the world.
- This treatment can be done on a regular basis.
7. Nettle
If snoring is something that happens to you only during a particular season, it is possible that a particular seasonal allergy is bothering your nasal passage. The inflamed passages then cause the snoring. For this reason, nettle, famous for its anti-inflammation and antihistamine properties, comes in handy.
Remedies
- Boil a cup of water.
- To this, add two teaspoons of dried nettle leaves.
- Now allow the leaves to sit for four to five minutes.
- Strain the tea, and drink it before bedtime.
Drink the nettle tea, every night during the season you get the allergy which causes the snoring.
8. Garlic
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The mucus build-up in our noses can be reduced with garlic. It also cures the inflammation in our respiratory system. If your snoring is because of sinus blockage, you can have some garlic!
Remedies
- You can chew on a couple of raw garlic cloves to get rid of the snoring habit.
- You can also use garlic in your cooking, and eat the food when hot.
9. Honey
Honey is another great remedy for snoring. It reduces the swelling that occurs around the throat area, which in turn, helps stop the snoring.
Remedies
- In a glass of warm water, add two teaspoons of honey and drink before you hit the sack.
- You can also use honey to sweeten an herbal tea of your choice, and drink the tea before bedtime.
10. Chamomile
Chamomile can help you stop snoring because of its anti-swelling properties. It also acts as a nerve and muscle relaxant. For this reason, it soothes the muscles and nerves around your throat, and promote better quality of sleep.
Remedies
- To a cup of water, add two teaspoons of dried chamomile flowers. You can also use a chamomile tea bag instead of natural flowers.
- Boil the water for at least 15-odd minutes.
- Strain the tea in a cup, and add half a tablespoon of honey to it.
- Drink this tea, every night, before you go off to sleep.
Additional tips that can help you stop snoring
- People who are overweight, tend to snore. The reason is that obese folks,have extra tissues around the throat. So you need to lose weight, in case your BMI is above the normal.
- Do not sleep on your back. Sleeping on one of your sides is a better alternative. When we sleep on our back, our tongue with the soft palate rest against the back of our throat, which blocks the air passage. This results in snoring.
- To prevent your throat tissues from blocking the air passage, raise your head by around a quarter of a foot, using extra pillows.
- Nasal strips are known to improve breathing while sleeping.
- Two hours before your nap time, stay away from alcohol or caffeine as they can slow down your central nervous system, resulting in snoring.
- This might sound strange, but singing before hitting the sack helps against snoring. Singing can improve the muscle control of our soft palate and throat, which then stops snoring.
- Smoking irritates the lining of our nasal cavity which causes snoring. Quit smoking to have quality sleep.
Suggested read: Sleep better, get smarter, live longer: Benefits of good sleep
Here are some more tips from the American Academy of Otolaryngology:
“Adults who suffer from mild or occasional snoring should try the following self-help remedies,
- Adopt a healthy and athletic lifestyle to develop good muscle tone and lose weight.
- Avoid tranquilizers, sleeping pills, and antihistamines before bedtime.
- Avoid alcohol for at least four hours and heavy meals or snacks for three hours before retiring.
- Establish regular sleeping patterns.
- Sleep on your side rather than your back.
- Elevate the head of your bed four inches.”
That’s a wrap from us on home remedies for snoring. Let us know if this guide was helpful, in the comment section.
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