8 Home Remedies for Snoring to Help You Snooze Better

Home remedies for snoring: Getting your daily dose of ZZZ’s is vital, but if that comes at the cost of your partner’s’ then you’re in a bit of a tight spot. Snoring can be quite the menace to not just your partner but also yourself at times, causing you to wake up to the blaring sound that is, well, coming from you.

Snoring occurs when the relaxed structures in your throat vibrate making noise as a result. This is considered to be a sleep disorder which has serious medical consequences. If snoring has gotten the better of you, then it is high time you took the necessary steps to combat this problem. Just as how you need your sleep, the person sleeping next to you does too because depriving them of blissful nights isn’t exactly what we call fair.

Certain lifestyle changes and home remedies can effectively help treat the menace that is snoring. Here are some tried and tested home remedies for snoring.

Home remedies for snoring
Home remedies for snoring

8 Home Remedies for Snoring to Help You Snooze Better

1. Peppermint

Peppermint works for snoring due to the anti-inflammatory properties it possesses which reduces the swelling of membranes along the lining of the throat and nostrils. This, in turn, promotes smooth and easy breathing, making i one of the best home remedies for snoring. Peppermint eases constricted breathing which could be caused by an allergy, cold or even dry air for that matter.

There are multiple ways in which you can leverage peppermint including: 

Remedy one entails the following steps:

  • Add a few drops of peppermint oil to a glass of water
  • Gargle with this before going to bed.
  • Ensure that you do not swallow the solution.  
  • Repeat this process until you get the result you seek.

If the root cause of your snoring is dry air and congestion, this remedy can work wonders for you:

  • Add a few drops of peppermint oil to a humidifier thirty minutes before you go to bed
  • Run the humidifier overnight
  • This helps to open up the airways so that you don’t snore

For a simpler remedy, you could rub a little peppermint oil to the lower portions of your nose before going to bed.

Also check: Sleep deprivation effects and tips to sleep better

2. Spearmint and Fenugreek

Digestion plays a huge role in our sleep patterns causing snoring. Fenugreek and spearmint are two herbs which help cure digestion related issues which incidentally cause snoring. Indigestion leads to an acid problem in the stomach which only increases your chances of snoring while you sleep.

An added health benefit of fenugreek is that it fights sleep apnea as well improving digestion in the process. Spearmint relieves indigestion as well as acid reflux symptoms which contribute to snoring.

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3. Steam

Nasal congestion is another major reason for snoring. One of the best solutions to reduce congestion is via inhalation of steam.

For this remedy:

  • Pour boiling hot water into a large bowl.
  • To this, add three or four drops of eucalyptus oil or tea tree oil.
  • Place a towel over your head and inhale the steam for 10 minutes.
  • Follow up with this remedy before going to bed until your congestion clears up.

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4. Chamomile

Chamomile has anti-inflammatory effects which can nip snoring at the bud. What’s more, it also is a nerve and muscle relaxant which eases tense muscles and nerves around the throat area, helping you sleep better.

For this remedy:

  • Add a tablespoon of chamomile flowers to a cup of water
  • You could also use a tea bag of chamomile if flowers are not at your disposition.
  • Boil this for about fifteen minutes.
  • Strain and add a teaspoon of honey to this.
  • Drink this warm tea right before going to bed.

Must read: Home remedies to cure insomnia

5. Honey

One of the easiest home remedies for snoring is honey, and this fact is largely attributed to its anti-inflammatory properties. Honey reduces the swelling in the area around the throat which are responsible for the obstruction of the airways. Honey also lubricates the throat and prevents snoring vibrations from occurring.

For this remedy:

  • Mix a tablespoon of honey in a glass of warm water.
  • Drink this before you go to bed
  • Repeat this until you see results

You could also add honey to sweeten herbal tea which you can drink soon after dinner.

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6. Raise the head of your bed

Raise the head of your bed by about four inches or so. It is a great home remedy for snoring as it prevents your tongue from rolling back and blocking your throat. This will help open up your airways a little bit.

Use a few logs of wood to raise the level of your bed. If this is not easily available for you, then pick up some scrap lumber from a hardware store. Ideally, it should be flat, square and about one or two inches in width. Pile up these logs of wood one above the other and place it under your bed till your bed is elevated by four inches. You could also use books though finding books of the same width might be a bit of task. Ensure that your bed rests firmly on these logs or else your bed might wobble.

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7. Nettle

If your snoring occurs only during particular times of the year, there’s a good chance that it is caused by a seasonal allergy which is causing your nasal passages to inflame. This type of temporary snoring can be treated with nettle which hosts properties that are anti-inflammatory and antihistamine in nature.

For this remedy:

  • Add a tablespoon of dried nettle leaves to a cup of boiling water
  • Allow this to steep for about five minutes before straining.
  • Drink this warm tea shortly before bedtime.  

Drinking two or three cups of nettle leaf tea once every day during the allergy season will prevent snoring.

Also check: How to stop drinking alcohol?

8. Vitamin C

One of the best home remedies for snoring is the ever faithful Vitamin C. Sinuses obstruct airways, causing your mouth to open which causes the uvula to vibrate. This leads to snoring which can be a very unpleasant ordeal for those of us who aren’t sound sleepers. Vitamin C prevents this as it promotes a healthy immune system which clears up sinuses.

Include papaya, pineapple, broccoli, red bell pepper and citrus fruits in your daily diet for best results.

We hope these home remedies for snoring were beneficial for you. Here’s to peaceful sound nights of sleep that are completely snore free, for both you and your partner!

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