Thursday, October 30, 2014

12 Natural Remedies for Snoring

Snoring is one of the most common and unpleasant 
problems many people face, and while generally 
not dangerous, it can lead to sleep deprivation for 
the snorer and their partner. 
Instead of installing weird gadgets or putting those 
uncomfortable masks on your face, why not try these 
12 natural remedies, which may finally lead you to a 
quiet night for you and your loved ones.

What causes snoring?
Snores are the result 
of obstructed airways during sleep, but not all 
snores are created equal, and it’s important to 
differentiate between the 2 major types of snores:

12 Natural Remedies for Snoring

Snores caused by congestionThis is the 
most common cause of snoring and can affect even 
those who don’t regularly snore. It happens when 
your airways are obstructed by mucus or phlegm.

Snores caused by Sleep Apnea
In some cases, snoring can be beneficial by warning us 
of potential sleep apnea (when you stop breathing 
temporarily during your sleep). 
In these cases, the snore is the body’s reflexive gagging 
for air it is being deprived of. 
What can be done to stop the snoring?
There are various treatments meant to stop 
snoring, from medication, through devices worn 
during your sleep and even, in extreme cases, 
surgery. But instead of running to your doctor, 
you can try these 12 natural remedies that might 
be able to stop or reduce the severity of the problem:

1. Natural nasal spray
One of the most effective ways to prevent snoring is by 
keeping your airways clear. This spray is a great 
substitute for the one you buy at the store and it 
contains only natural ingredients.

You’re going to need:
  • ¼ tsp of salt
  • ½ cup of boiling water
  • 1 clean drip bottle
Preparation use:
  • Mix salt in boiled water and allow to cool.
  • Use 2-3 drops in each nostril before bed.
Important: Replace the content of the bottle every 5 days. 
Using old solvent can damage your nose.

12 Natural Remedies for Snoring
Addison Berry
2. Mint oil
Mint oil has many anti-inflammatory properties which 
help soothe inflamed nose tissues which cause increased 
production of mucus. 
This remedy is only relevant for congestion-related snoring.

You will need:
  • Mint oil
Preparation use:
  • Drip 2-3 drops on your finger and rub along the sides of your nostrils.
  • If you’re very congested, put 4-5 drops of mint oil into a  bowl of hot water and inhale the steam.
12 Natural Remedies for Snoring

3. Green tea
Recent research showes that green tea has a positive 
effect on people who suffer from sleep apnea.

You will need:
  • Natural green tea
  • Boiling Water
Preparation use:
  • Prepare a cup of green tea - allow the tea bag or infuser to remain in the water for at least 7 minutes.
  • Drink the tea before you go to bed to help reduce snoring and improve the quality of your sleep.
12 Natural Remedies for Snoring
Martin Phox

4. Olive oil
In some cases, snoring occurs due to excess tissue at 
the back of the nose or throat. That tissue creates minor 
blockage in the airways, causing the snores. Olive 
oil serves as lubricant, reducing the obstruction, 
leading to a reduction snoring.

You will need:
  • Extra virgin olive oil
Preparation use:
  • Take 3 small sips of olive oil before bed.
12 Natural Remedies for Snoring

U.S. Department of Agriculture
5. Sage leaves
Sage has many medicinal benefits, including natural 
anti-inflammatory and antibacterial properties. By reducing 
nasal inflammation, sage helps reduce nasal blockage 
and its antibacterial properties help prevent future inflammation.
You will need:
  • Small handful of fresh sage leaves
  • 2 cups of boiling water
  • 1 tsp apple vinegar (recommended)
Preparation use:
  • Place the sage leaves in the boiling water and let sit for 7 minutes.
  • Remove leaves and allow water to cool.
  • Add apple vinegar.
  • Gargle the water for 30 seconds before bed.
12 Natural Remedies for Snoring
6. Thyme oil
When we’re sleep-deprived or just exhausted, our muscles 
become more lax, which causes increased snoring. Thyme 
oil can be beneficial in such cases, through a treatment 
known in eastern medicine for hundreds of years.

You will need:
  • 4-6 drops of thyme oil
  • 4-6 vegetable oil (olive / canola will suffice)
Preparation use:
  • Mix the thyme and vegetable oils together.
  • Apply the oil mixture on your feet before bed.
12 Natural Remedies for Snoring
7. Eucalyptus oil
Eucalyptus oil is fantastic at decongesting, clearing your 
nasal pathways and giving you a snore-free sleep.

You will need:
  • 2-4 drops of eucalyptus oil
  • 1 pot of boiling water
  • A towel
Preparation use:
  • Boil water in a pot
  • Add eucalyptus oil to pot
  • Place your head above the pot and use the towel to create a “tent” over it.
  • Inhale the steam through your mouth and nose for instant nasal decongestion.
12 Natural Remedies for Snoring
Dennis Hill

9. Ginger tea
Ginger is fantastic at preventing a cacophonous night. Aside 
from its anti-inflammatory and anti-bacterial properties, 
ginger also increases saliva production which provides 
lubrication for the nasal pathways and your throat, 
allowing air to pass unobstructed

You will need:
  • 1 inch-long fresh ginger root, peeled and thinly sliced
  • 2 tsp honey
  • Boiling water
Preparation use:
  • Boil water in a pot.
  • Add the ginger and let the pot simmer for about 5 minutes.
  • Turn the heat off, cover the pot and wait for 5 minutes.
  • Remove the ginger, add the honey and stir will.
  • Drink the tea before bed. 
12 Natural Remedies for Snoring

10. Passion fruit tea
Research shows that passion fruit flowers have calming 
effects, aiding in a deeper, more relaxed sleep, which in 
turn reduces the likeliness of sleep apnea.

You will need:
  • Natural passion fruit tea
  • Boiling water
Preparation use:
  • Boil the water and add the tea bag.
  • Allow to sit for 7 minutes.
  • Drink the tea before bed to enjoy a calm, quiet sleep.
12 Natural Remedies for Snoring
Carol Von Canon
11. Fresh garlic, onion or horseradish
Strong, aromatic foods like garlic, onion and horseradish can 
help prevent snoring by drying out your nose, reducing 
congestion. Some claim that these foods also reduce 
swelling in your tonsils, preventing sleep apnea.

You will need:
  • Fresh garlic clove / ¼ onion / 1 square inch of peeled horseradish
Preparation use:
  • Chew the garlic/onion/horseradish before bed (if you don’t mind the smell), or add it to your dinner.
12 Natural Remedies for Snoring

12. Pineapple, bananas and oranges
One of the best ways to prevent sleep apnea is by 
improving the quality of your sleep – this can 
be achieved by increasing the amount of melatonin 
(the hormone which makes us sleepy) your body 
produces. One of the most effective and recommended 
ways to increase melatonin production 
is by eating foods that are rich in it:
  • Fresh pineapples increases melatonin levels by 266%.
  • Bananas increase melatonin levels by 180%
  • Oranges increase melatonin levels by 47%
12 Natural Remedies for Snoring

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