Snoring is not just a medical problem, it is a nightly nuisance. It can affect your relationships, work performance, and even your day-to-day living. Because of the severity of its effects, snoring must be addressed before it causes more complications.
But, you will be thinking about how to stop snoring naturally? With natural remedies, of course.
Listed below are the best natural home remedies for snoring. These remedies are guaranteed to stop your snoring, one way or another!
Sleep with a Tennis Ball
Usually, tennis balls are used for tennis matches and practices. Turns out they can help you stop snoring, too!
If you are suffering from snoring, it might help to sleep on your side instead of on your back. And according to Dr. Shelby Harris, Director of the Behavioral Sleep Medicine Program at the Sleep-Wake Disorders Center at Montefiore Medical Center, a tennis ball might help you with that.
First, wear a t-shirt with a pocket on the front backward. Then, put a tennis ball in the pocket before going to sleep. This will train you to sleep on your side and thus prevent snoring.
Use a Body Pillow to Prop Yourself Up
If you are not comfortable using a tennis ball, you might want to use body pillows instead. Before going to sleep, prop your head up four inches high using a body pillow. In this way, your head is elevated enough to prevent your tongue from blocking your airways.
If the cause of your snoring is your tongue, then this home remedy will help you a lot.
Losing weight can be considered as one of the natural cures of snoring. It has been established that snoring has a bidirectional relationship between obesity and weight gain. If you are obese or have a significant amount of fat in your throat area, you are at risk for snoring.
But, what should be the optimal weight that stops snoring? According to studies, 26% of the 690 participants with sleep apneastopped snoring after losing 10% of their weight. However, another study shows that snorers should strive for a Body mass index (BMI) of 25 kg/m2 to achieve significant results.
Limit Your Alcohol Intake
Aside from obesity, alcohol consumption is one of the leading causes of snoring.
Alcohol has been found to reduce the muscle tone around your throat area. Combined with the accumulation of fat in that area, a decreased muscle tone will cause you to snore.
For this reason, it is important to regulate your intake of these substances. According to the American Academy of Otolaryngology, it is recommended to avoid alcohol four hours before sleep.
Smoking is also another leading cause of snoring.
If alcohol causes muscle tone reduction, then smoking can cause swelling in the throat lining. Once the throat lining swells, it has the capacity to constrict your airways and lead you to snore.
Use Essential Oils and Herbal Supplements
Different kinds of essential oils are known to help fight against snoring, especially when your snoring is caused by nasal congestion. Eucalyptus oil is usually the essential oil used in this matter. This oil is used to relieve chest colds and even snoring.
There are several ways to prepare eucalyptus oil, so choose which one you like the most.
You can prepare eucalyptus oil by putting it in a humidifier and let the scent drift while you sleep. This is said to clear your sinuses and thereby stopping you from snoring.
Another way to prepare eucalyptus oil is by using a steam bowl. First, prepare a hot bowl of water and a towel large enough to cover the bowl. Put five drops of eucalyptus oil in the water and cover it with the towel. Then, place the bowl near your head, so you can inhale the fumes as you sleep.
Add Herbal Supplements in Your Tea
Adding peppermint oil and goldenseal can stop snoring that is caused by nasal congestion. Peppermint oil is known to relieve nasal congestion and sore throat while goldenseal can relieve chest and nasal congestions. It is important to note that goldenseal comes in powder, liquid, or capsule form.
Eat Herbs, Particularly Spearmint and Fenugreek
Snoring can also be caused by digestion issues. If the root cause of your snoring is digestion, then perhaps spearmint and fenugreek will do you good.
Spearmint and fenugreek have been known to cure indigestion and problems related to acid reflux. This is particularly helpful as acid reflux is sometimes the cause of snoring. Other than a digestion problem, fenugreek is found to help fight against sleep apnea.
Eat Vitamin C-rich Foods
Do you know the most common perpetrator behind blocked sinuses? A bad immune system. If your body is not strong enough to fight viruses that clog your sinuses, this could lead to blocked airways. And we all know what happens after blocked airways – snoring.
For this reason, consumption of Vitamin C-rich foods could be considered as the best natural remedy for snoring. Vitamin C helps maintain a healthy immune system, and thus, clear sinuses.
Vitamin C is abundant in fruits and vegetables such as papaya, broccoli, and red bell pepper. Pineapple is also rich in Vitamin C, but it also contains bromelain, a nutrient that specifically keeps the sinuses clear.
Most of the time, snoring can be caused by dehydration. When you’re dehydrated, your nose and soft palate feel stickier because of its secretions. If left untreated, this causes snoring.
To avoid being dehydrated, the American Beverage Association recommends everyone to drink at least 11-16 cups of water a day.
Snoring is truly a bane to peaceful sleep at night. Thankfully, you can get rid of snoring using natural snoring remedies. Give these snoring home remedies a try and tell us about your experience. Also, feel free to share some home remedies that have worked to stop your snoring.