Just about everyone snores occasionally, but if snoring happens frequently it can be a serious health issue, disrupting normal sleeping patterns and disturbing partners as they try to sleep through the noise. The major causes of snoring are obstruction in the airflow passage, tense muscles, throat weakness and accumulated fat around the throat areas. This phenomenon is much more common in men than in women, and usually increases with age. Thankfully, sleeping in separate bedrooms isn’t the only remedy for snoring. For light or moderate snorers, here are home remedies for snoring that can help you—and your partner—sleep better.
1. Humidifier
Dry air can contribute to snoring. Keep a humidifier on the side of your bed so that you do not get a dry environment while sleeping at night. Another approach: Pour hot boiling water in a large bowl. Add three or four drops of eucalyptus essential oil or tea tree essential oil, drape a towel over your head and inhale the steam deeply through your nose for 10 minutes.
2. Turmeric
Being a powerful antiseptic and antibiotic agent, turmeric can treat inflammation and help reduce heavy snoring. Its potency is increased manifolds when it is mixed with hot milk. This combination works best in reducing the problem of heavy snoring. Milk will give a protective coating to the trachea. Your breathing will be easy and smooth.
3. Honey
Consumption of honey at bedtime is a good practice for a peaceful sleep for others and yourself. Due to its anti-inflammatory properties, honey can reduce the swelling around the throat area that can obstruct airways. Mix one tablespoon of honey in a glass of warm water and drink it before bedtime. Do it daily.
4. Chamomile
Chamomile is gentle and effective for a variety of sleep disorders. Inflammation is the main cause that results in swelling and allergies, which further causes snoring. Chamomile has well-known anti-inflammatory effects that can help stop snoring. It is also natural nerve and muscle relaxant that can ease tense muscles and nerves around the throat and help you sleep better.
5. Lose Weight
People who are overweight have extra tissues in the throat that contribute to snoring. This can have serious consequences, including causing obesity hypoventilation syndrome, and may even lead to a stroke or sudden death. If you’ve gained weight and started snoring and did not snore before you gained weight, weight loss may help.
6. Change Your Pillows
This is one of the best home remedies for snoring. Try propping your head up with an extra pillow, this opens your airway more, which prevents the back of the throat from collapsing and causing snoring. However if you like, you can experiment with specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped.
