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Home » Common Conditions

How to Stop Snoring

by Top10HomeRemedies Team
July 10, 2020
47

Snoring is a very common problem, affecting nearly 90 million men and women in the United States. This annoying sound can disrupt your sleep as well as your partner’s.

snoring diagram

Snoring happens when relaxed structures in the throat vibrate and start making noise. It is often considered a sleep disorder and heavy snoring can have serious medical and social consequences.

So, if you have the habit of snoring, you need to take necessary steps to combat the problem. Remember that everyone needs their rest and with snoring your nights simply cannot be as restful and peaceful.

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Numerous products are available to treat snoring, but most of them haven’t been proven effective. There’s no miracle cure for snoring, but certain lifestyle changes and easy home remedies can be a big help in controlling it.

how to stop snoring

Here are the top 10 home remedies for snoring.

Contents

  • 1. Peppermint
  • 2. Olive Oil
  • 3. Steam
  • 4. Clarified Butter
  • 5. Cardamom
  • 6. Turmeric
  • 7. Nettle
  • 8. Garlic
  • 9. Honey
  • 10. Chamomile

1. Peppermint

The anti-inflammatory property in peppermint helps reduce swelling of the membranes in the lining of the throat and nostrils, thus promoting easy and smooth breathing. Peppermint remedies work well for temporary snoring due to an allergy, a cold or dry air.

  • Add one or two drops of peppermint oil to a glass of water. Gargle with it before going to bed. Make sure not to swallow this solution. Do this daily until you get the desired result.
  • If dry air and congestion are causing your snoring, add a few drops of peppermint oil (you can also use eucalyptus oil) to a humidifier about 30 minutes before you go to bed and turn it on. Run the humidifier overnight. This will help open up your airways so you don’t snore.
  • You can also rub a little peppermint oil into the lower portions of each side of your nose before going to bed.

2. Olive Oil

Being a strong anti-inflammatory agent, olive oil eases the tissues all along the respiratory passages, reducing the swelling to provide a clear passage for air. It can also reduce soreness. Use this remedy regularly to also lessen the vibrations in the throat and stop snoring.

  • Take two or three sips of olive oil before going to bed daily.
  • Combine one-half teaspoon each of olive oil and honey. Consume it daily before going to bed.

3. Steam

Nasal congestion is one of the main reasons behind snoring. One of the best solutions for reducing congestion is to inhale steam.

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  1. Pour hot boiling water in a large bowl.
  2. Add three or four drops of eucalyptus essential oil or tea tree essential oil.
  3. Hold a towel over your head and inhale the steam deeply through your nose for 10 minutes.
  4. Follow this remedy daily before going to bed until your congestion clears.

4. Clarified Butter

Clarified butter, also known as ghee, has certain medicinal properties that can help open up blocked nasal passages. This in turn will help you snore less and sleep better.

  1. Slightly warm a small amount of clarified butter in a microwave.
  2. Use a dropper to put two or three drops of lukewarm clarified butter in each nostril.
  3. Do this daily before going to bed and again after waking up the next morning.

5. Cardamom

Cardamom is an expectorant and decongestant, making it effective for opening up blocked nasal passages. Free air passage will result in less snoring.

  1. Add one-half teaspoon of cardamom powder to a glass of warm water.
  2. Drink it 30 minutes before going to bed.
  3. Do this daily to gradually reduce your snoring.

6. Turmeric

Being a powerful antiseptic and antibiotic agent, turmeric can treat inflammation and help reduce heavy snoring. Turmeric should be used with milk to treat snoring. The following drink will help you breathe freely while you sleep and also boost your immune system.

  1. Add two teaspoons of turmeric powder to a glass of warm milk.
  2. Drink it 30 minutes before going to sleep.
  3. Do this daily.

7. Nettle

nettle

If you only snore at a particular time of the year, it maybe due to some kind of seasonal allergy causing the nasal passages to get inflamed. This type of temporary snoring can be treated with nettle that has anti-inflammatory as well as antihistamine properties.

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  1. Add one tablespoon of dried nettle leaves to one cup of boiling water.
  2. Allow it to steep for five minutes, and then strain it.
  3. Drink the warm tea just before bedtime.

Drinking two to three cups of nettle leaf tea daily during the allergy season can prevent snoring.

8. Garlic

garlic

Garlic helps reduce mucus build-up in the nasal passages as well as inflammation in the respiratory system. So, if you snore due to sinus blockage, garlic can give you relief.

  • Chew on one to two raw garlic cloves and then drink a glass of water. Do this daily, preferably before bedtime to enjoy sound sleep and reduce snoring.
  • Also use garlic while cooking your dinner and eat your food while it is hot.

9. Honey

honey

Another option for snorers is honey. Due to its anti-inflammatory properties, honey can reduce the swelling around the throat area that can obstruct airways. Plus, honey lubricates the throat, which prevents the snoring vibrations from occurring.

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  • Mix one tablespoon of honey in a glass of warm water and drink it before bedtime. Do it daily.
  • Alternatively, you can use honey to sweeten herbal tea that you like to drink after your dinner.

10. Chamomile

chamomile

Chamomile has well-known anti-inflammatory effects that can help stop snoring. It is also a nerve and muscle relaxant that can ease tense muscles and nerves around the throat and help you sleep better.

  1. Add one tablespoon of chamomile flowers (or one chamomile tea bag) to one cup of water.
  2. Boil it for about 15 minutes.
  3. Strain it and add one teaspoon of honey.
  4. Drink the warm tea before going to bed.

Some additional tips that can help stop snoring include:

  • If you’re overweight, lose weight. People who are overweight have extra tissues in the throat that contribute to snoring.
  • Sleep on your side rather than your back. When you sleep on your back, your tongue and soft palate rest against the back of your throat, blocking the airway and resulting in snoring.
  • Raise the head of your bed by about four inches or use extra pillows to prevent the tissues in your throat from falling into your air passages.
  • Use nasal strips to help you breathe easily as you sleep.
  • Avoid drinking alcoholic beverages at least two hours before bedtime. Alcohol can depress your central nervous system, causing snoring.
  • Try singing before going to bed. Singing helps improve muscle control of the soft palate and upper throat.
  • Quit or cut down on smoking as it can irritate the lining of the nasal cavity and throat, causing swelling and ultimately snoring.

By incorporating these preventive measures along with any of the remedies above, you’ll be able to reduce or eliminate snoring and get a good night’s sleep.

Resources:

www.entnet.org/HealthInformation/snoring.cfm

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Comments 47

  1. Riyaz Ahmed says:
    7 years ago

    Very good thanks for the snoring remedies for me

  2. srinivas says:
    7 years ago

    Thank u for help & smarty Tips.

  3. Nasiruddin Moti. says:
    7 years ago

    Good suggest and continuefavourable strong response.

    • Donald Thead says:
      2 years ago

      I,m going to try the peppermint !

  4. Sanjay Jolly says:
    7 years ago

    I wat to know which cardamom powder green or black

    • purviz anjum says:
      6 years ago

      of course “” Green””, black cardamoms are used in to Indian Pakistani curries… and green one as well.. but specified of green one…

  5. Victoria Lloyd says:
    7 years ago

    Thank you for the remedys to Stop Snoring. I will definitely try for my husband. If 1 doesn’t work, I’ll move on to the next. Thank you.
    .

  6. PMRajpurohit says:
    6 years ago

    Nice suggestion to stop snoring

  7. Ferdinand says:
    6 years ago

    I am very happy for ur tips to stop snoring. I will try them and hopefully it will work for me.
    Thank You

  8. Chander Mohan B D Bajaj says:
    6 years ago

    Excellent info for all to stay healthy

  9. milon says:
    6 years ago

    Hi, It’s excellent page thanks!

  10. lesley hotchkin says:
    6 years ago

    Love reading all these suggestions.
    Thankyou 🙂

  11. lesley hotchkin says:
    6 years ago

    Thankyou great information

  12. vinodkashive says:
    6 years ago

    it is wonderful small but very useful tips and its ueses

  13. R.G. Kapooria says:
    6 years ago

    Thank you for a wonderful remedy. I shall begin trying it from this evening.

    • R.G. Kapooria says:
      6 years ago

      Thank you for a cheap and useful remedy for overcoming

      snoring.

  14. pam blackstock says:
    6 years ago

    Thanks for all the tips ,will try on my husband.

  15. Eltinah mukonoweshuro says:
    6 years ago

    Love reading these helpful and so educative tips Thank you

  16. SANDEEP BABALESHWAR says:
    6 years ago

    Thank u….

  17. seema ehsan says:
    6 years ago

    Thanx a lot for providing such a useful information about snoring.

  18. maria* says:
    6 years ago

    I shall try the last one..!
    Thnxx..

  19. Mini Joshi says:
    6 years ago

    Oh my God! This is a wonderful information as my husband snores a lot at night and if I sleep after him, it is impossible for me to sleep. Thanks for these wonderful remedies. I’m sure now I will be able to sleep at night.
    Thanx a lot!

  20. mukul hemanta says:
    6 years ago

    Thanks for the advice i will apply it.

  21. Melanie says:
    6 years ago

    Peppermint actually does work well for me (among other things). However, always be sure to research herbal remedies…not all herbs are safe. 😉 Good article.

  22. hasz rabuan says:
    6 years ago

    I,ve tried olive oil…..it,s work….thanks

  23. Tupelo H says:
    6 years ago

    or have him sleep in a different room, that works for me!!

  24. dhananand says:
    6 years ago

    Very good tips.thank u

  25. Dr.udaykiranmai says:
    6 years ago

    Most helpful

  26. andrea says:
    6 years ago

    Thanks for the great tips

  27. sana rehan says:
    6 years ago

    really a good neffective post 4 many. Thank u.

  28. shazia ali says:
    6 years ago

    thanx i needed this 4 my hubby.

  29. Health And Beauty Base says:
    6 years ago

    Thanks for this tips. An unusual method of treating snoring involves gargling before bed.

  30. purviz anjum says:
    6 years ago

    in fact snoring is like one of pathetic punishments… i must say its one of third degree punishment tools… thanks a lot all great remedies…

  31. Fouzia Rizvi says:
    6 years ago

    Thanks for such a wonderful remedies

  32. MKPareek says:
    6 years ago

    One can drop Two Drops Of Cow -Ghee or Mustard Oil before going to bed or can make it a usual practice to insert an oil moistened finger in the nostrils,after the bath.

  33. Linda says:
    6 years ago

    Thank you for the remedies I just tried one of them

  34. anoop sidana says:
    5 years ago

    A study has shown that 25% of people who snore, have condition called sleep apnea when air passage of throat completely collapse during deep sleep and stop breathing in them. During sleep apneas, heart and brain of that person do not get sufficient oxygen increasing the chances of heart attack and stroke 3-4 times. If you have problem of loud snoring and daytime tiredness/sleepiness, get sleep test done to rule out sleep apnea from a sleep clinic.

  35. Nothingbuthair says:
    5 years ago

    Thank you for the tips. Always helpful. Going to try the Olive oil for my snoring.

  36. benjamin says:
    5 years ago

    I hope and believe these will work for me.may be my wife should have a smile at night

  37. Rikaz says:
    5 years ago

    I am suffering from snoring long time I ahve noticed that all the symptoms o sleep apnea. I am snoring so loudly while sleeping. this is very great remedies so I try from today thank you very much and god bless you for your kindness. thanks a lot

  38. Tony says:
    5 years ago

    Thanks for this insightful and useful information. Will definitely use the advice.

  39. G. Ramanan says:
    5 years ago

    Both the tips on snoring and sleep problems are very informative and helpful as I am suffering from both..
    Expects more tips..
    Thanks

  40. Rama ummat says:
    5 years ago

    Thanx very helpful tips.

  41. J Jared says:
    5 years ago

    Thanks for these suggestions. Will give them a go!

  42. Cece says:
    4 years ago

    I’m 24 years old and I don’t drink alcohol but I just started snoring loud all of a sudden and I wake up to a very dry throat so I hope these remedies work

  43. fathyma says:
    4 years ago

    very useful tips

  44. Imtiaz pasha says:
    4 years ago

    I will it try this from tonight

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