Snoring is a small problem that affects us in a big way.
It can cause embarrassment, discomfort and even expose you to a myriad of health complications.
The seemingly harmless condition can be the initiator of major problems from high risk of heart attack to broken marriages and productivity decline.
If you or someone you know have a snoring problem, you are not alone.
The good news is that you can solve this annoying problem with the right home remedies for snoring. Continue reading below to see exactly what we recommend.
But What Causes Snoring In The First Place?
Here are some of the most common causes of the rattling sound of snoring:
- Relaxation of tongue and soft palate muscles
- Enlargement of tonsils
- Blockage of throat airways
- Blocked nasal passage
- Fat gathered in the throat or misaligned jaw
- Decreased muscle tone (happens mostly among aged people)
- Alcoholism and smoking
Regardless of the cause, one thing is for sure – the buzzing sound is a big bother to many families.
And if you are a victim of it, don’t feel isolated because this is something that affects people from all corners of the world.
Here are 10 proven remedies that work:
Natural Home Remedies For Snoring That Work
1. Salt Plus Water
Allergies, infections and sinus infection can contribute to snoring by causing the inner lining of your nose to swell.
This swelling can make the soft palate to expand and block the airways when you go to sleep thus creating the sound of snoring.
When you use a saline spray, the risk of inflammation is cut by half because salt and water are pretty effective at killing bacteria and cleansing the affected lining hence easing the congestion.
How To Prepare Saline Spray
- Add 1/4 tsp of salt to 1/2 cup of boiled water
- Stir well until salt dissolves
- Pour 3 drops of the mixture into each of your nostrils
- Follow this regimen for 5 days
2. Olive Oil
Sometimes the main cause of the snoring is the accumulation of tissues at the back end of the throat or nose. In that case, a simple saline mixture might not be of much help and so you need to consider using olive oil.
Olive oil has special abilities to ease friction in the airways and enhance moisture storage.
A daily sip of olive oil also tightens the muscles under the palate essentially clearing out any obstacles that might be producing the buzzing sound.
3. Sage Leaves
Aside from being anti-diabetic, anti-microbial and anti-hypertensive Sage herbal leaves harbor anti-inflammatory benefits. This property gives them the power to reduce inflammation and congestion in airways which can considerably reduce your snoring as well.
All you need to do is get a bunch of these leaves, put them in a pot with hot water, then take a towel and cover your head over the pot so you can inhale the rich steam for 5 minutes a day.
4. Thyme Oil
In some cases snoring occurs due to exhaustion and that is where the calming effects of thyme essential oil are needed. This traditional remedy has been used since time immemorial thanks to its antimicrobial, anti-aging, antiviral and soothing effects.
Apart from giving you a restful sleep, thyme oil can ease airflow in the trachea through the nose and help contain the problem of snoring. You only need to rub 1 drop of the oil on your chest before going to sleep. (Precaution: Don’t use if pregnant or diagnosed with high blood pressure).
5. Tongue and Throat Exercise
All the remedies described above may not work if your throat and tongue muscles are loose. If that is the case, then you need to tighten them by exercising them frequently. Here are some simple exercise you can perform.
- Pronouncing a,e,i,o,u loudly for about 3 minutes (repeat 4 times a day)
- Closing your mouth and pursing your lips and holding for 30 seconds (repeat once a day)
- Opening your mouth, moving your jaw to the right and holding for 30 seconds. Repeat this movement by adjusting your jaw leftwards.
6. Change Your Sleeping Position
If you sleep on your back, your tongue and soft palate may collapse to the back portion of your throat leading to blockages.
So if you snore, it is better to sleep on your side. Sometimes this might mean using a pillow or sewing a tennis ball to your pajama.
7. More Pillows
Just in the same subject of sleeping patterns, it has been observed that one is more likely to snore if they sleep with the head less elevated.
On that note, you may want to take some extra pillows under your head to elevate your body in such a manner that your head stays afloat essentially decongesting your nose. (Note that adding more pillows may cause neck pain).
8. Say No To Sedatives And Alcohol
Sedatives tend to relax your muscles causing them to expand and block the airways leading to snoring. So if you’ve been on medication and have noticed an increase in your snoring condition, then it’s high time you consider changing them.
Talk to your doctor or pharmacist about it and see if they can find an alternative for you.
Remember, alcohol has similar effects to those of sedatives and if you drink then similar snoring effects may be experienced.
9. Start Losing Some Weight
This is not to say that slim people don’t snore, but if your frequency of snoring has increased when you gained weight then you need to lose weight. More fat around the neck tends to narrow the throat diameter thus making it more likely to block when you sleep.
From past studies, losing just 10% of body weight has been shown to significantly help ease constriction of airways and stop snoring.
10. Fall In Love With Yoga
Yoga is a wide topic but for purposes of this article let us focus on one category of it that deals with controlling breathing – it is called pranayama. Pranayama trains you how to take deep, slow, breaths so you can make the most of the oxygen around you.
It helps adjust the body and relieve sleeping disorders including sleeping apnea. As a measure to contain your snoring problem, be sure to take some classes on pranayama.
So if you have been wondering “What are some of the best home remedies for snoring?” the writing is on the wall. You can manage your problem at home using these readily available alternatives.
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