17 Most Effective Home Remedies For Snoring Relief At Night

Snoring is a common problem. It is noisy breathing, which disrupts your sleep and your partner’s. One visible consequence of snoring is fragmented and unrefreshing sleep, which leads to poor daytime functioning, such as tiredness and sleepiness. Daytime dysfunction and heart disease are believed to be the two most common bad problems caused by snoring. Many people snoring loudly usually have obstructive sleep apnea.

The muscles of the throat are at relaxed state during sleep, and the tongue falls backward and throat will become narrow as well as floppy. When you breathe, the throat’s walls begin to vibrate, leading to the typical sound of snoring. The airway becomes narrower resulting in the greater vibration and thus you snore louder. Heavy snoring that requires medical attention occurs if the throat’s walls collapse entirely, then you will have a cessation of breathing, so called apnea.

There are some characteristic factors leading to snoring. The first one is the normal aging process, which causes the throat muscles relaxation, thus leading to snoring. Second, obesity can lead to snoring due to the fact that a great deal of fatty tissue is around the neck. Some other important risk factors resulting in snoring are anatomical and functional abnormalities related to the nose and throat, sleep position, or alcohol.

If you have a snoring habit, you should begin to find treatments for the problem as soon as possible because snoring will destroy your essential daily rest. There are numerous products to treat snoring, but they have not been assuredly proven effective yet. However, having certain changes in lifestyle and following below natural home remedies for snoring can be a great help in stopping it. In this article, you will know 17 most effective home remedies for snoring relief at night that work 100% naturally and safely.

17 Best Natural Home Remedies For Snoring Relief At Night

Here are 17 best natural home remedies for snoring, which can help you get relief from snoring effectively and safely at home:

1. Peppermint

Peppermint contains anti-inflammatory properties which helps lessen the swelling in the throat and nostril membrane linings. Peppermint remedies can alleviate temporary snoring caused by dry air, a cold or an allergy.

Process 1:

You will need:

• 1-2 drops of peppermint oil
• A glass of water

Direction:

• Mix peppermint oil with water.
• Use it as a mouth rinse before sleep. Do not swallow the solution.
• Repeat daily until you feel better.

Process 2: If your snoring is caused by dry air or congestion

Ingredients you will need:

• A few drops of peppermint oil or eucalyptus oil

Direction:

• Add peppermint oil or eucalyptus oil to a humidifier about 30 minutes before going to bed.
• Run overnight to open up the airways.

Process 3:

Ingredients you will need:

• Peppermint oil

Direction:

• Rub a little amount of peppermint oil into each side’s lower portions of the nose before sleep.

2. Steam

Snoring may also be commonly caused by nasal congestion. Inhaling steam can decongest blocked nasal passages.

You will need:

• Hot boiling water
• Three or four drops of eucalyptus or tea tree essential oil

Direction:

• Add eucalyptus or tea tree essential oil into a large bowl of hot water.
• Use a towel and hold it over the head
• Then, inhale the steam deeply through the nose for about 10 minutes.
• Follow this solution daily before sleep.
• Repeat this until your congestion gets clear.

3. Clarified Butter

The medicinal properties in clarified butter (also known as ghee) opens blocked nasal passages. Therefore, you will gradually improve your snoring condition and sleep better once making use of this natural remedy.

Ingredients you will need:

• A small amount of clarified butter

Directions:

• First, use microwave to slightly warm the clarified butter
• Then, put 2-3 drops of the solution in each nostril with a dropper
• Follow this daily before sleeping and after waking up next morning.

4. Cardamom

Let food be thy medicine and medicine be thy food.

Cardamom unblocks nasal passages because of its expectorant and decongestant. Thus, it can alleviate snoring.

You will need:

• One-half tsp of cardamom powder
• A glass of warm water

Direction:

• First, add cardamom powder to the warm water.
• Then, drink the solution 30 minutes before sleep.
• Follow this remedy daily to gradually lessen snoring.

5. Nettle

Snoring can occur at a particular time in a year. For this temporary snoring, Nettle has anti-inflammatory and antihistamine properties to soothe seasonal allergies that inflame the nasal passages and lead to snoring.

Ingredients:

• One tsp of dried nettle leaves
• One cup of boiling water

Directions:

• First, add dried nettle leaves to boiling water.
• Next, steep the solution for about five minutes, and strain.
• Then, drink the warm nettle tea just before going to bed
• Consume two to three cups of tea daily

6. Honey

Honey is also another option for whoever getting snoring. Honey has anti-inflammatory properties, and can help reduce the swelling that typically obstructs throat airways. Moreover, honey coats the throat, which can stop the snoring vibrations. It is, indeed, a must-try home remedy for snoring.

Process 1:

Ingredients to prepare:

• 1 tsp of honey
• A glass of warm water

Directions:

• Mix honey with warm water
• Then, drink it before going to bed.
• Repeat daily.

Process 2:

Ingredients to prepare:

• Several drops of honey
• A cup of herbal tea

Directions:

• Sweetening herbal tea with honey
• Drink after dinner.

7. Chamomile

Chamomile is well-known for its anti-inflammatory effects. Besides, it is a relaxant that can alleviate tense muscles and nerves in the throat area for more comfortable sleep.

Ingredients to prepare:

• 1 tsp of chamomile flowers/ 1 chamomile tea bag
• One cup of water
• One tsp of honey

Directions:

• First, add chamomile flowers or chamomile tea bag to water.
• Second, boil it just for about 15 minutes.
• Next, strain it and add some honey.
• Then, drink the solution before bedtime.

8. Sage Herbal

Sage is anti-hypertensive, anti-diabetic, anti-microbial and anti-inflammatory. Therefore, it can lessen the inflammation and mucus congestion in the airways, relieving snoring.

Process 1:

Ingredients you need to prepare:

• A handful of sage leaves
• A pot of boiling water
• 1-2 tsp of apple cider vinegar (optional)
• 1 towel

Directions:

• First, add some sage leaves to the hot water.
• Second, add a little apple cider vinegar to the pot
• Then, put the towel over your head.
• Next, inhale the steam from the pot with both your nose and mouth.

Process 2:

Ingredients you need to prepare:

• 1 bunch of sage leaves
• 1-2 glasses of boiling water

Directions:

• First, add the sage leaves to the hot water.
• Second, keep it steep just for 5-10 minutes.
• Net, strain and let the water cool off.
• Then, use the solution as a mouth rinse.
• Repeat it daily before bedtime.

Warning: Sage is not suitable for anyone who suffers from any kind of seizure disorder.

9. Mint Tea

Containing menthol, mint tea can help lessen mucus from lungs. It eases the inflammation in air passageways. Hence, mint tea is regarded as an effective home remedy for snoring.

Ingredients you need to prepare:

• 8-10 mint leaves
• 1 cup of hot water
• 1-2 tsp of honey (optional)

Directions:

• First, put mint leaves into a cup
• Second, pour hot water into the cup.
• Steep for 5-10 minutes.
• Add honey to taste
• Inhale vapour before sipping.

10. Goldenseal

Goldenseal is well-known for being a nasal decongestant. It helps alleviate mucous membranes, which are inflamed and infected. Besides, it may be combined with some herbs like echinacea and licorice for treating cold flu as well as other respiratory infections.

Process 1:

Ingredients:

• 2 tsp of dried goldenseal herb
• 1 cup of hot water
• 1-2 tsp of honey (optional)

Directions:

• Put goldenseal herb into a cup.
• Pour hot water over it.
• Cover the cup and steep for about 15 minutes.
• Then, strain and enjoy the tea.
• Add honey to taste.

Process 2:

Ingredients:

• ½ tsp of goldenseal extract OR ½ tsp of goldenseal tincture

Directions:

• Put goldenseal extract or goldenseal tincture into a neti pot
• Then rinse sinus by adding water to it
• Do this once or twice daily

Process 3:

Ingredients:

• 1 tsp of goldenseal tincture
• 1 cup of lukewarm water

Direction:

• Add goldenseal tincture to the warm water.
• Use as a mouth rinse.

Warning:

• Do not use goldenseal over a seven-day stretch.
• Stop using goldenseal after three weeks and wait at least 2 weeks before retaking.
• Goldenseal is not advised for anyone with high blood pressure, glaucoma or diabetes, as well as pregnant and nursing women.

11. Ginger & Honey

Ginger has anti-inflammatory and anti-bacterial effects. Besides, it can raise secretion of saliva, which helps coat the throat to create a soothing effect. Combined with honey, ginger helps open up the nasal cavity and throat by lessening the swelling within. Therefore, ginger tea is one of the best home remedies for snoring.

Ingredients:

• 1-2-inch piece of fresh ginger root
• A little over 1 cup of water
• 1-2 tsp of honey

Direction:

• First, do some actions of washing, peeling, cutting and crushing the ginger.
• Second, put the prepared ginger into a pan and add some water.
• Next, boil the mixture for about 3-4 minutes
• After that, cover and keep the mixture steep for another 5 minutes.
• Strain and add honey to taste.
• Mix well and enjoy the tea
• Have 3-4 cups of ginger tea daily.

Snoring is a common problem that disrupts your own sleep and your partner's. The above-mentioned home remedies for snoring are all natural, and you should apply continuously for 1-2 months to see the positive results. Moreover, you should ask the doctor for advice prior to using these remedies in case you can get allergies or sensitive to any kind of treatments. If you know other useful treatments or have any question and comment, please feel free to leave them below and I will try to reply you as soon as possible. Last but not least, I hope these natural home remedies can provide some relief and allow you to sleep better. To get more information related to effective natural remedies for health problems, go to our main Home Remedies page.

Sources:

• https://www.webmd.com/sleep-disorders/features/easy-snoring-remedies#1
• https://www.healthline.com/health/snoring-remedies
• https://www.mayoclinic.org/diseases-conditions/snoring/diagnosis-treatment/drc-20377701
• https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm

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• Respiratory
• Sleep Disorders
• Throat