Top 10 Best Home Remedies for Snoring

Snoring: An Overview

Snoring is a common sleep-related disorder. It can disrupt the sleep of the snorer as well as his/her partner or other family members. Snoring is an annoying nasal sound which is caused by the vibration of tissues inside the airways of the nose and throat. The tissues vibrate during sleep due to turbulent airflow through narrowed/congested airways. Persistent, heavy snoring can have serious medical and social consequences. It can have an adverse effect on a person's relationships.Conventional treatments for snoring are both non-surgical and surgical.Some time-tested home remedies can be very effective in controlling snoring.

Some Facts About Snoring

• Heavy and constant snoring can cause sleeplessness at nights and/or fatigue during the day.

• Some possible causes of snoring include: obesity, alcohol consumption, smoking, nasal congestion, and viral illness.

• Sleeplessness or disruption of sleep due to snoring can lead to several potential health problems, including:

• Sleep apnea

• Insomnia

• Brain damage

• Hormonal problems

• Depression

• Weight gain

• Risk of heart disease and stroke

• Increased Diabetes risk

• High blood pressure.

Effective Home Remedies for Snoring

1) Steam

The inhaling of steam is probably one of the best solutions for snoring because it can reduce nasal congestion which is a common cause of snoring.

To benefit from steam inhalation for controlling snoring, follow the given procedure every night:

• Take hot water in a large bowl.

• To the water, add 3-4 drops of tea-tree essential oil or eucalyptus essential oil.

• Bring your head over the bowl, and cover it with a big towel.

• Deeply inhale the steam via the nose, for 10 minutes.

2) Warm Turmeric Milk

Drinking warm milk, with turmeric added to it, can also be very beneficial in controlling snoring. Milk can promote sleep because it contains an amino acid called tryptophan.Turmeric is an excellent antibiotic/antiseptic agent, with proven properties to control inflammation and heavy snoring.

For best results, warm turmeric milk should be prepared and used as follows:

• Boil one glass of milk.

• Add two teaspoons of turmeric powder to it.

• Drink warm turmeric milk daily, half-an-hour before going to bed.

3) Clarified Butter (Ghee)

Clarified butter (or Ghee, as it is commonly known) has abundant medicinal properties which can be helpful in clearing blocked nasal passages naturally. This home remedy is very effective in controlling snoring and allowing a person to sleep better.

To benefit from this remedy, follow the given procedure two times daily (before going to bed at night; and the next morning):

• Warm a small amount of clarified butter.

• Put 2-3 drops of lukewarm clarified butter in each nostril.

4) Olive Oil

Olive oil is a powerful anti-inflammatory agent which can reduce the vibrations in the throat and ease the tissues all through the respiratory passages. This oil can effectively clear the airway blockages which are caused by the inflammation of tissues in the respiratory system.

Use Olive Oil as a home remedy for snoring as Follows:

• Consume a mixture of olive oil and honey in equal quantities (one-half teaspoon each) every night.

5) Cardamom

The use of Cardamom is also helpful in controlling snoring because Cardamom is an excellent expectorant and decongestant. It can open up the blocked nasal passages, and reduce snoring by allowing a person to breathe freely while sleeping.

To benefit from the goodness of cardamom, use this home remedy as follows:

• Boil a glass of water.

• Add half teaspoon of Cardamom powder to it.

• Drink this decoction every night, 30 minutes before going to bed.

6) Cinnamon

Cinnamon is widely used in Ayurvedic formulations because of its proven sedative properties, and its ability to effectively manage breathing problems linked to sleep-related disorders.

As a home remedy for snoring, use cinnamon as follows:

• Mix 1-2 teaspoons of Cinnamon in one cup of hot water, and consume it daily.

Or

• Boil a medium-sized stick of Cinnamon and one tablespoon of grated ginger in a cup of water. Strain the water, add some honey to it, and drink it every night.

7) Peppermint

Peppermint is widely known for its anti-inflammatory property which is beneficial in controlling temporary snoring problems resulting from an allergy, dry air, or common cold. Peppermint can make breathing easy by reducing the inflammation of the membranes which line the nostrils and the throat.

For best results from this remedy, do as directed:

• Rub some Peppermint oil into the lower portions of each nostril before sleeping

Or

• Gargle with a solution containing 1-2 drops of Peppermint oil added to water.

8) Garlic

Garlic can effectively reduce snoring, especially if it is caused due to sinus. Garlic has the ability to reduce the build-up of mucus in the nasal passages and control the inflammation in the respiratory system.

Garlic is beneficial in controlling snoring if used as follows:

• Include garlic in the food cooked for dinner, and eat the food while it is hot

Or

• Chew 2-3 cloves of garlic every morning on empty stomach, and drink a glass of water after it.

9) Honey

The anti-inflammatory properties of honey can also control snoring because honey can lubricate the throat. It is also helpful in clearing the obstruction in the airways and reducing the swelling around the throat.

Honey can prevent the occurrence of snoring if used as follows:

• Drink herbal tea sweetened with honey, daily after dinner

Or

• Drink a glass of warm water with honey and black pepper added to it, every night before going to bed.

10) Change in the Sleeping Position

A change in sleeping position is also a good home remedy for controlling snoring to a great extent. Snoring can be reduced if a person sleeps in a position which prevents the obstruction of the airways by the throat tissues.

Some changes in sleeping positions which can reduce snoring are:

• Do not lie flat on your back

• Sleep in the side position

• Use some pillows to elevate your head and upper body while sleeping.

Conclusion

• The home remedies discussed above have proven benefits in terms of controlling an annoying sleep-related disorder like snoring.

• The problem of snoring should be tackled in a timely manner, so that it does not lead to any health complications.

• Remember,there is no miracle cure for snoring but it can be effectively controlled with the help of some simple home remedies and by making certain lifestyle changes