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:

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.

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.

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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.

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.

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.

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.

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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.

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.

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.

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. 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%