Snoring is quite common, and every human being snores at some point or the other in their lives. Moreover, some people may even be unaware that they snore while sleeping. However, it can be annoying for other people living with you if you snore loudly while sleeping. Additionally, chronic snoring is associated with negative impacts on your overall health. While some people need to visit a doctor to find out the root cause of their snoring and receive a suitable treatment plan, others can benefit from using home remedies for snoring.
Why do You Snore?
When a person sleeps, the muscles of the airway become relaxed narrowing the airways. This increases the air pressure and can cause the airway muscles to vibrate creating the snoring sound, which can range from subtle to very loud depending on various factors. The anatomy of the person, congestion, the position they are sleeping in are some factors that can make an individual snore in sleep. Although it is usually harmless, chronic snoring can be dangerous. If the airways narrow too much, they may stop the airflow completely for up to 10 seconds in people who have conditions like obstructive sleep apnoea. This increases the risk of heart failure, coronary diseases, and hypertension significantly. The lack of oxygen due to poor airflow can also make the person groggy and agitated in the morning and may increase their stress levels. Thus, it is best not to ignore chronic snoring.
The doctors usually recommend non-invasive treatment methods such as losing weight or changing the sleeping posture, but in some cases, they may also recommend surgery to alter the airway. There are also home remedies to stop snoring that one can try before considering options like surgery.
Home Remedies to Prevent Snoring while Sleeping
Listed below are some of the most common treatments for snoring that you can try at home:
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Gargle with essential oils
People who snore at night can benefit from gargling with essential oils. A study was conducted on snorers who were given a measured dose of essential oil spray, essential oils for gargling, and a placebo. The findings revealed a decline in the snoring of people who used essential oil in the spray form as well as for the gargle method.
The essential oils used in that study include the following:- Peppermint oil
- Clove oil
- Eucalyptus oil
- Lavender oil
- Thyme oil
- Sage oil
- Pine oil
To prepare this natural remedy for snoring, you can add a few drops of an essential oil to a glass of water and gargle it for 2–5 minutes.
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Aromatherapy with essential oils
Inhaling a few drops of the essential oil mentioned in the previous remedy, such as eucalyptus oil, may also be helpful in reducing snoring. One can perform this home remedy for preventing snoring while sleeping in the flowing ways:
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Inhaling steam infused with essential oil
Take a bowl of steaming water and add a few drops of an essential oil of your choice to it. Inhale the steam with a towel over your head before bedtime. Many people use a diffuser with the essential oil as well.
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Massaging essential oils on the neck and chest
If you don’t feel comfortable in using steam, you can also massage a few drops of essential oils diluted in a carrier oil (e.g., almond oil, coconut oil, and olive oil) on your neck and chest before going to sleep. This allows you to keep inhaling the essential oils throughout the night.
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Sleep on the side
One of the simplest natural remedies for snoring is to change the sleeping position. People who snore at night can benefit from sleeping on their side.
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Perform neti kriya
Neti kriya is an effective Indian home remedy for snoring that can clear the nasal congestion in a safe manner and effectively reduce or eliminate snoring. Also known as nasal irrigation, neti kriya is done using a special neti pot or similar devices. You pour a saline solution (1/2 teaspoon salt in 250 mL sterilised water) through one nostril and it comes out of the other nostril clearing the airway. Although it takes some practice to perform it correctly, neti kriya is a natural way to stop snoring.
Neti kriya process:- Take the neti pot with saline solution over the sink.
- Tilt your head to one side so that it becomes parallel with the ground.
- Breathe through your mouth.
- Insert the spout of the neti pot in the upper nostril and slowly raise the pot to allow the saline solution to flow through the upper nostril and come of the lower nostril.
- Repeat the process on the other side.
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Keep allergies under control
Nasal blockage in people with allergies, such as allergic rhinitis, is quite common, which may also lead to snoring in children and adults. By keeping allergies under control, you can avoid getting a nose block; this may also effectively eliminate snoring and other sleeping problems.
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Use a humidifier
Increasing the humidity in your bedroom can help you breathe better by promoting the loosening and draining of mucus in people who have allergies or other respiratory illnesses. This natural way to stop snoring may work for some people in the long run and is worth giving a try.
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Lose weight
In a systematic review, people from different BMI categories were compared, and the results revealed that snorers had a higher neck circumference than non-snorers. Although losing weight might not be helpful in every case, it may help some adult snorers in reducing snoring. Additionally, there are other health benefits of maintaining a healthy weight as well.
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Use snore aids
There isn’t enough evidence to support the efficiency of popular snore aids, but you can try different tools as a snoring treatment at home to see if something works for you or not. There are numerous nasal strips, nasal dilators, and other anti-snore mouth appliances that may or may not work.
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Elevate the upper body while sleeping
A study proved that sleeping in an inclined position with your head above your chest can be a home remedy for snoring. People who slept in an inclined position experienced a slight reduction in snoring duration and a slight increase in deep sleep.
This is an easy home remedy for snoring that requires nothing but one or two pillows. People who snore while sleeping are recommended to try this inexpensive yet effective treatment for snoring at home. Many people also use a bed wedge or an adjustable bed as well. If you choose to sleep in an inclined position make sure to provide enough support to your back and neck to be in a comfortable position while sleeping.
Some other home remedies for snoring that some people believe to be effective include the following:
- Avoiding known allergens and keeping your sheets and pillows clean
- Staying hydrated
- Inhaling steam with carom seeds (ajwain)
- Gargling with salt water
- Taking a hot shower before bed
- Getting enough sleep
- Inhaling steam infused with spider wort.
Some lifestyle changes, such as the following, can also be efficient snoring treatments at home:
- Quit smoking
Smoking is associated with narrowing of the upper respiratory tract, which can worsen snoring and obstructive sleep apnoea or obstructive sleep apnea syndrome. A research indicated that the severity of snoring is directly proportional to the frequency of smoking. Thus, quitting smoking may prevent your snoring from getting worse. - Avoid drinking alcohol before bed
In a systematic review, it was revealed that consuming alcohol is associated with the worsening of snoring among other sleep problems. It is often recommended that you should avoid consuming alcohol before going to sleep to manage your snoring.
Takeaway
It is important to note that natural remedies for snoring and other anti-snore tools may help in managing mild cases, but you must consult a doctor if you have chronic snoring or snore too loudly as it can be indicative of an underlying condition. It is always better to discuss about a home remedy for snoring with your doctor before trying it out if you are unsure of the remedy. These home remedies for snoring may also take some time to work; patience is recommended.
In case the home remedies to stop snoring mentioned here do you no good, you should consider consulting a specialist doctor to get rid of this condition. Additionally, if you have a bad reaction from any of the home remedies for snoring mentioned above, visit the nearest doctor immediately as you may be allergic to an ingredient.
