Looking for home remedies for snoring? Keep reading this article and find out 5 remedies for snoring and how to use them at home.
Statistics show that every 5th adult age 30 and above is prone to snoring. It’s important to understand that in most cases snoring is not a condition per se, but a sign of a pre-existing condition or multiple factors. So, when you want to get rid of an irritating issue like snoring, you need to investigate the cause that has led to it. Once the cause is discovered and taken care of, the snoring will stop. Before we get into the home remedies for snoring, let’s see what are the main causes of snoring.
Common Causes of Snoring
- Hearty dinners. It’s best to avoid hearty and heavy meals as well as alcohol at dinner time or at least 3 hours before bedtime. Also, avoid dairy at dinner.
- Smoking. If you’re a smoker and have problems snoring, then you should consider reducing or quitting smoking. Cigar smoke can irritate the nasal mucous and inflame them, reducing the air passage through the mouth and lungs. Smokers are also prone to nasal obstruction problems. Here you can find a simple and natural remedy to help you quit smoking.
- Medication. Some drugs, sleeping pills, and sedatives in particular have a negative effect and can aggravate snoring. These drugs favor the complete relaxation of the respiratory tract muscles which leads to snoring.
- Alcohol consumption
- Sleeping pills
- Deviated septum
- Neck flexion during sleep
- Nasal polyps
- Teeth positioning
- Pre-existing medical issues
Depending on the cause of snoring, there are multiple things that you can do, all-natural and medication-free, of course. Here are a few home remedies for snoring that have worked for other people and we recommend to you. So let’s begin.
5 Home Remedies for Snoring with Instructions
1. Home Remedies for Snoring Caused by Nasal Congestion
Mint mouth rinsing is one of the most effective home remedies for snoring if the underlying cause is nasal congestion due to a cold or flu. But if snoring has been troubling you for some time now you may want to look into other remedies. Still, this one works quite well for snoring caused by clogged airways due to a cold or a seasonal allergy. Prepare a strong mint tea and use it to rinse your mouth before bedtime. Essential mint oil is also effective. Pour one drop in a cup of cold water and use it as a mouthwash.
2. Sea Buckthron Oil for Snoring
Add 2 drops of sea buckthorn oil in each nostril before going to bed. Continue doing this for 14 days, then pause for the next 10 and resume until the snoring is completely gone. Sesame and essential sage oils, propolis, and vitamin A are also home remedies for snoring that you can use.
3. Cabbage Juice Remedy for Snoring
Have a cup of fresh cabbage juice with 1 tbsp. of honey right before bedtime. Allow the honey to dissolve completely before drinking it. If you don’t have a juicer around, there is another thing you can do. Spread some honey on a cabbage leaf and eat it before bedtime.
4. Nettle Infusion for Snoring Due to Pollen Allergy
If your snoring is caused by pollen allergy, nettle infusion is quite the remedy in this case. Pour 1 cup of boiling water over 1 tbsp. of dried nettle and let the tea infuse for 5 minutes. Strain and drink the tea. You can have 3 cups per day, the last one right before going to bed. One of the simplest home remedies for snoring.
5. Onion Tea Home Remedy for Snoring
A folk cure against snoring is onion tea, which you can drink before bedtime. Take an onion, cut it into pieces, and boil it for 15 minutes. Strain the tea and consume it 1-2 hours before bedtime. As simple as it sounds, this is one of the best home remedies for snoring.
Homeopathic Remedies for Snoring
Homeopathic treatments for snoring are Kali bicronium, Hepar sulfur, or Silicea (Silicea terra, Silica). However, we recommend that you consult a homeopath or a naturopath beforehand. These are some of the best home remedies for snoring in homeopathy, and you can find here:
Home Remedies for Snoring Depending on The Cause
Depending on the cause of your snoring, here are some simple home remedies for snoring and tips that you can try at home.
1. Sleeping Positions and Snoring
Sleeping on your back is the worst thing you can do for snoring. When you lay on your back sleeping, the root of your tongue, the soft palate, and the uvula relax and tend to block the airways. If you have the tendency to sleep laying on your back this is what you can do. Sew a small pocket on the back of your pajama top and introduce a ping pong ball inside. The ball will not allow you to sleep on your back.
2. Maxillary Muscles Tension and Snoring
Follow an exercise routine for toning the tongue, larynx and maxillary muscles. You will see the results in 2-3 weeks. Here are the exercises that you can do:
- Hold a pencil in your mouth with your teeth clenched onto it. Do this for 10 minutes.
- If you feel some discomfort in your maxillary area that’s the sign that you are exercising correctly.
- Push your tongue on the bottom teeth for 3-4 minutes.
- Try to pronounce the sound “I” with a lot of force, while you tense the larynx muscle as strong as you can.
Repeat this exercise 25-30 times, in the morning and in the evening.
3. Body Weight Affects Snoring
Excessive body weight is also a possible cause for snoring. Men who have a 20% excess body weight above the normal weight are prone to snoring. In the case of women, when they exceed the normal weight by 30-40% they may trigger snoring. Experimental data show that reducing the body mass by 10% shows a 50% improvement in breathing during sleep. So pay attention to your body weight!
4. Nasal Obstructions Causes Snoring
If your snoring is due to a nasal obstruction you can take a natural decongestant or an antihistamine before going to bed. However, long term use of medication brings about side effects, so it’s better not to abuse them. Using nasal strips that force your nostrils to stay wide open is another great way to stop snoring. It may not look pleasant, but it works!
5. Allergies Can Cause Snoring
If your snoring is due to a cold or seasonal allergy that is installing, rinse your mouth with mint tea. For this, add 1 drop of essential mint oil into a cup of cold water. If your snoring is caused by pollen allergy, try the nettle infusion. Nettle is known to stop pollen allergies.
Make the infusion by pouring 1 cup of hot water over 1 tbsp. of dried nettle and let it infuse for 5 minutes. Strain and drink 3 cups a day, the last one before bedtime.
6. Mucous Dryness And Snoring
Dry air affects the mucous of the respiratory tract. Cover your radiator with a wet towel before bedtime if you don’t have an air humidifier. Humidifying the air while sleeping is important to keep your respiratory tract hydrated. You can also try a hot steam inhalation before going to bed. If you have an aromatherapy lamp at hand, use pine and lavender oil at nighttime.
Read Also: Natural Remedy for a Peaceful Sleep
We hope these home remedies for snoring and the other tips will help you get rid of snoring for good. Always search for the cause of snoring because when you get to the bottom of it, the problem is almost certainly solved. Stay healthy, naturally!