Snoring often goes unnoticed as a disease.
But snoring is a risky habit!
Seventy-five percent of people who snore suffer from obstructive sleep apnea.
It means their breathing gets disturbed for short periods when they sleep.
This increases the risk of developing heart disease.
For that reason, it is essential to treat this condition not only because persons who snore do not feel refreshed on getting up in the morning and have the risk of developing heart disease but also because it poses risk to their marriages! In most cases, the spouse of a snoring partner sleeps in a separate bedroom! There are reports of divorce because of snoring.
So, if you snore, take the help of these natural home remedies for snoring and save your marriage as well as a heart.
1. Homemade Saline Nasal Spray
It is not every time is sleep apnea the cause behind snoring.
Sometimes it is as simple a reason as nasal congestion.
Sinus problems, allergies, or infections such as cold can cause swelling in the inner lining of your nose.
This swelling, in turn, makes the soft palate vibrate which creates the sound of snoring.
When you use a saline spray, it reduces the inflammation inside the nose and stops snoring. However, some individuals cannot even stand the commercially available saline nasal spray because of its preservatives which can make your nose more congested.
So, why not make saline water at home!
¼ teaspoon salt (preferably kosher or canning salt that does not contain anti-drying agents
½ cup water (distilled or boiled)
Empty nasal spray bottle or a bottle with dropper (clean it properly)
Add the salt to the water.
Stir well to make the salt dissolve fully in the water.
Now store this saline water in a spray bottle or bottle with a dropper.
At bedtime every day, pour 2 to 3 drops of this homemade saline water into each of your two nostrils.
Use the saline water within 5 days.
Discard the leftover saline water, if any, after 5 days and make a fresh one.
2. Peppermint Oil
The anti-inflammatory properties of peppermint oil can help in reducing inflammation in the membranes of the inner lining of your nostrils.
This is enough to stop snoring if it happens due to nasal congestion.
Directions for using peppermint oil for snoring
Pour a few drops of peppermint oil on your finger and rub this onto the lower portions on both sides of your nose.
Steam inhalation using peppermint oil may also reduce swelling in your nostrils.
Pour a few drops of peppermint oil in hot water and inhale its steam.
Mix one drop of peppermint oil with a glass of water.
Gargle with this water.
Make sure that you do not swallow the water with peppermint oil, just gargle with it.
According to Ayurveda, the ancient Indian medicine, ghee or clarified butter has many medicinal properties. It is used for curing many diseases including snoring.
Not only plain ghee but Brahmi ghee too is used for the purpose.
For making this ghee, Brahmi herb is boiled along with pure ghee made from cow’s milk.
Some other herbs are also mixed with this.
The traditional way of using it is to apply Brahmi ghee lightly to the inside of the nose.
Ghee or Brahmi ghee or Brahmi oil- 2 drops
Heat the ghee to warm it up a little.
Pour two drops of lukewarm clarified butter or Brahmi ghee in each nostril.
Repeat this every night before your bedtime and also in the morning.
4. Olive Oil
Apart from its several health benefits, olive oil can also get you rid of snoring.
Sometimes a person snores because there are excessive tissues at the back of his nose or throat. These tissues can partially block the airway which causes the sound of snoring.
Here is one traditional remedy for snoring where it is recommended to sip a little olive oil.
If thought logically, it can be said that when tissues remain moistened, there will be less friction due to their contact with each other.
This will make the air move through smoothly reducing the chances of snoring.
Oils are also said to tighten the muscles under the palate to keep the airways open.
Olive oil therapy is also recommended even by Homeopathy.
1 to 2 tablespoon Olive oil
Take the olive oil and take 2 to 3 sips of it.
Do it every day in the evening or sometime before going to bed.
Along with being anti-hypertensive, anti-diabetic, and anti-microbial, a sage herb is also anti-inflammatory.
Therefore, it can reduce the inflammation and mucus congestion in the airways which can considerably reduce your snoring too.
Ingredients (Inhalation Method)
A handful of Sage leaves
A pot with boiling water
1 to 2 tablespoon apple cider vinegar
Put some sage leaves in the pot of hot water.
Take the towel and put it over your head.
Bring your mouth close to the pot and inhale the steam with your nose and mouth too.
You may also put a little apple cider vinegar in this hot water before inhaling steam as many people find it to help stop snoring.
Ingredients (Gargle method)
1 bunch of sage leaves
1 to 2 glasses of boiling water
Put the sage leaves in the hot water.
Let it steep for 5 to 10 minutes.
Strain and allow the water to cool down.
Once the herbal water cools down, gargle with this water.
Do it every night before going to bed.
Do not use sage if you suffer from any kind of seizure disorder.
6. Nettle Leaf
Sometimes when your sinus passage gets inflamed due to allergies to upper respiratory tract infections such as cold or sinusitis, you may snore a lot.
Nettle leaf tea is a proven natural remedy for the snoring of such type.
Nettle leaves are a known antihistamine.
They may help reduce congestion by preventing the release of histamines.
Histamines are the inflammatory substance that is triggered by allergens.
Nettle leaf tea contains bioflavonoids in it which open up the sinuses and stabilizes white blood cells that make histamine. Just ensure to have dried nettle leaves for your tea.
How to make Nettle leaf tea for snoring
1 teaspoon dried nettle leaf
1 cup boiling water
Place the dried nettle leaves in a pot.
Pour boiling water over it.
Steep for 5 minutes.
Strain and take this tea.
Have 3 cups of nettle leaf tea per day.
Precaution: Nettle is diuretic in nature.
You may have to get up in the middle of the night for urinating.
7. Thyme Essential Oil
Usually, snoring becomes worse when someone is too exhausted and tired.
Thyme essential oil is a perfect traditional remedy for snoring.
It may be used neat or diluted.
The thyme oil has anti-aging, antimicrobial, anti-fungal, antiviral, and anti-parasitic properties, but it generally exercises its calming effect on the mind which helps in giving a restful sleep.
How To Use Thyme Oil For Snoring.
Thyme essential oil- 2 drops if using neat and 4-6 drops if using diluted
4 to 6 drops of carrier oil (olive oil or coconut oil)
Take the thyme oil and rub it on the bottom of both feet before going to sleep.
If rubbing neat without diluting, use only 2 drops of thyme oil.
If diluting with a carrier oil, keep a 50:50 ratio.
This means you should dilute 4 to 6 drops of thyme oil with 4 to 6 drops of vegetable oil and then rub the bottom of your feet.
Thyme oil can also be added to humidifiers.
Thyme tea can also help soothe nerves for restful sleep.
Precaution: If you suffer from high blood pressure, use thyme oil cautiously.
Pregnant and breastfeeding women, as well as kids below six years of age, should not be treated with thyme oil.
8. Eucalyptus Oil
Eucalyptus oil can excellently liquefy the mucus to keep your airways clear for smooth breathing.
Eucalyptus oil is also a natural anti-inflammatory agent which when applied to your nose, reduces swelling in the inner lining of the nostrils and nasal passageways.
You may rub eucalyptus oil, diluted if you feel it to be too strong, outside your nose.
Nevertheless, the best way to use it is to inhale its steam.
2 to 4 drops of Eucalyptus oil
A pot to contain hot water
Take the hot water in the pot.
Pour eucalyptus oil into this water.
Put the towel around your head.
Bring your mouth close to the pot of hot water.
Inhale the steam coming out of it through nose and mouth.
9. Mint Tea
Mint tea is useful for ameliorating snoring.
It contains menthol which reduces mucous from the lungs. It also reduces inflammation of air passageways. Have a cup of mint tea before sleeping every day. The vitamins, minerals, and antioxidants that you get are the added benefits.
How to make mint tea for snoring
8 to 10 Mint leaves
1 cup of hot water
1 to 2 teaspoon honey
Put mint leaves in a cup
Pour hot water over them.
Let steep for 5 to 10 minutes.
Strain if you wish to otherwise you may have mint tea with leaves in it too.
Add honey if using.
Take the cup near to your nose and inhale the minty steam coming out of the hot cup of tea.
Now sip the mint tea.
10. Neti Pot
If nasal congestion is your cause for snoring and if no home remedy is enough for you to clear of your stuffy nose, try neti pot.
A neti pot is a pot made either of clay, ceramic, plastic, or metal.
It is an ancient Indian system of sinus irrigation.
The neti pot is filled with saline water or plain water and the long mouth extruding out of the pot is used to take in and out the water from the nose.
1 Neti pot
Plain or saline water (enough to fill the neti pot)
Fill the neti pot with water or saline solution.
Tilt your head over a basin and using the open beak of the pot, pour water from one of the nostrils but do not let the water go into your throat.
Instead, tilt your head to get the right position so that the water comes out of the other nostril.
Now repeat the process, this time pouring water into the other nostril and taking it out of the first nostril.
Turning your head continuously will control the pressure of the neti pot and also bring out the water from the other nostril.
It will need a little practice before you can do ‘neti kriya’ or ‘neti process’ correctly.
Goldenseal is one of the popular nasal decongestants.
It has been used for years to soothe inflamed and infected mucous membranes.
Goldenseal is often taken combined with other herbs like echinacea and licorice for cold flu and other respiratory infections.
How to use goldenseal for snoring
1. Make goldenseal tea:
Take 2 teaspoons of dried goldenseal herb.
Pour 1 cup of hot water over it.
Cover and let it steep for about 15 minutes.
Strain and have this tea.
You may also add 1 to 2 teaspoons of honey to this tea.
2. Sinus irrigation with goldenseal:
Take ½ teaspoon of goldenseal extract.
You may also use ½ teaspoon of goldenseal tincture.
Put this in a neti pot and rinse sinus by mixing water to it once or two times per day.
3. Gargle with goldenseal:
Mix 1 teaspoon of goldenseal tincture with a cup of lukewarm water.
Use this water to gargle.
Do not use goldenseal for more than 7 days at a stretch.
Precaution: Goldenseal should not be used for a maximum of 3 weeks at a time.
If you have used it for 3 weeks, discontinue its usage for at least two weeks before you take it again.
People with high blood pressure, diabetes, or glaucoma should avoid using this herb.
Pregnant and nursing women must not use goldenseal.
Ginger has been known for its various properties along with its anti-inflammatory and anti-bacterial effects.
It also increases the secretion of saliva which then coats the throat to provide you with a soothing effect.
When honey is used with ginger, it further lubricates the tissues and also opens up the nasal cavity as well as the throat by reducing the swelling therein.
All this helps in reducing snoring incidence.
The best way to use ginger for snoring is to make fresh ginger tea.
1 to 2 fresh ginger root
A little more than 1 cup of water
1 to 2 teaspoon honey
Rinse, peel, cut, and crush the ginger.
Put the crushed ginger into a pan and add water.
Heat the mixture and bring it to a boil.
Let the water boil for about 3 to 4 minutes.
Put off the flame, cover, and let it steep for another 5 minutes.
Strain and add honey to the ginger tea.
Mix well and have it.
You may have 3 to 4 cups of ginger tea in a day.
Hot foods such as garlic, onions, and horseradish are said to reduce snoring.
The probable reason for this may be that these foods help dry up nasal passages and airways which in turn, reduces mucus build-up that blocks your sinus.
If sinus blockage is the cause of your snoring, you might get relief by using garlic.
Some of the herbalists, however, say that garlic can even treat snoring due to sleep apnea as it helps soothe and reduce enlarged tonsils as well as inflammation in the respiratory system. Anyway, garlic is good for health, and having this food would not do any harm.
How to use garlic for snoring:
Chew on raw garlic, if possible before bedtime.
However, this may not be acceptable as it will not only disturb you but your partner’s sleep as well.
The better way to use garlic is to add it to your dinner menu.
For example, crush raw garlic and mix it with butter to make a toast spread or add raw garlic to your salad dressing.
14. Essential Oils Blend
At times it is just that you are not getting restful sleep, rather a deep sleep!
And when you don’t go deep into sleep, there is a tendency to snore.
Here is a recipe of essential oils blend to give you a restful sleep every night so that you may get rid of snoring. While you can make lavender and rose essential oils blend and experiment with it if you are getting a good night’s sleep. If not, make this blend.
Recipe for essential oils blend:
1 mixing bottle (size 30 ml)
5 drops of lavender oil
5 drops of rose oil
5 drops of Eucalyptus oil
5 drops Of Cinnamon Bark oil
5 drops of Clove Bud oil
2 drops of Basil oil
2 drops of Cary Sage
2 drops of Myrtle oil
Carrier oil (Wheatgerm oil and sweet almond oil or avocado oil) – sufficient to top up the bottle
Argan or Rose Hip oil (optional- If you have sensitive or sun-damaged skin) – to top up the bottle
Pour all the essential oils into your mixing bottle.
Top up the bottle with your choice of carrier oil.
Shake to blend well.
Take a little of this oil blend and massage your chest before going to sleep.
You may also use this oil blend in an essential oil vaporizer.
If doing this, you do not need to use a carrier oil in the blend.
If you have a flame vaporize for essential oils, do not sleep leaving it to burn. Let the vapor circulate in the room for about 20 to 30 minutes before you go to sleep.
15. Tongue and Throat Exercises
Exercising your tongue and throat muscles makes them stronger and reduces snoring. Tight muscles will not collapse backward when you lie down.
Pronounce vowel sounds (a, e, i, o, u). Repeat each of them loudly for three minutes at a stretch for 3-4 times a day.
Place the tip of your tongue just behind the top front teeth. Now, slide the tongue backward for three minutes a day.
Close mouth. Then purse your lips and hold for thirty seconds.
Open your mouth. Move your jaw to the right, hold for half a minute. Repeat by moving jaw towards left.
Keep your mouth open. Contract the muscle at the back of your throat repeatedly for half a minute. Do this in front of a mirror. You will be able to see the uvula or the ‘hanging ball’ which moves up and down.
16. Sleep Pattern
Sleeping in the wrong position can also block your air passageways and sometimes make the tissues at the back of your tongue collapse leading to snoring. Here are some tips on how you can improve your sleeping style and pattern to get rid of snoring.
Do not sleep on your back:
In this position, your tongue and soft palate will collapse to the back portion of your throat which will give rise to vibrations.
If you snore, it’s better to sleep on your side.
You may take the help of a body pillow to keep sleeping on your side.
You may also use the traditional way of sewing tennis balls to your pajama back so that whenever you try to lie on your back, it makes you shift to the sides.
Raise your head:
Take some extra pillows under your head you elevate the bed in such a manner that your head remains elevated so that you do not get a nasal blockage.
These measures, however, may give you neck pain.
Use a humidifier:
Dry air too can cause snoring.
A humidifier or steam vaporizer in your bedroom will help you keep your air passages moist.
Check your medicines:
Certain medicines increase muscle relaxation which leads to snoring.
If you have noticed that you snore after taking certain medications, talk to your doctor about substitutes or alternatives.
17. Lifestyle Remedies
Some of our habits to lead us towards snoring.
So, you need to omit some habits and accept others to get rid of your snoring.
It is not that slim people do not snore but if you have started snoring after you gained weight, you need to lose weight.
More weight or fat around your neck squeezes the internal diameter of your throat.
Thus, it is more likely to collapse when you sleep.
Losing even just ten percent of your body weight can help you as this will ease the constriction of your upper airway.
Alcohol and sedatives relax the throat muscles interfering with breathing.
Clean your bedroom often:
Dust mites in your bed, pillows, curtains, etc. may give you allergies that too lead to snoring by making your throat and nose tissues swollen.
Pets on your bed may do the same. Dusting regularly helps.
When your body is dehydrated, the secretions in your nose, as well as soft palate, turn stickier leading to snoring.
Drink more water and other healthy fluids.
Don’t smoke: Smoking irritates mucous membranes leading to throat inflammation.
It narrows down your airway. Smoking also causes nasal congestion.
When you exercise, not only your arms, legs, abs get toned, the muscles in your throat to get toned.
This means lesser snoring.
You need to identify what is causing your snoring. Whether it is nasal congestion, blocked air passage, weak muscles of your throat, alcohol, medicines, your sleeping habits, or just exhaustion and not getting enough sleep! Once you identify the cause, apply one or more home remedies for snoring to eliminate that cause.