Snoring is one of the most bothersome interrupters of sleep. Not only does it affect the snorer, but it keeps the unfortunate sleeping mate awake. When a person’s respiratory track is partially obstructed, each breath makes a raspy noise that we call snoring. To get a good night sleep, many people look for effective home remedies for snoring.
Not only does this noisy condition affect sleep, but it can be a sign of underlying health problems. If you or your partner snore, here are some easy home remedies for snoring that can bring you a good night’s sleep.
Sleep well again with our natural home remedies for snoring.
This venerable home remedy has been used for everything from warding off evil spirits to quenching a cold. Like onions, garlic has a pungent smell and taste that will quickly open your sinuses. This may ease your snoring if sinus problems are the root cause. It may also reduce inflammation in your tonsils and open your airway more.
- Eat or chew on a whole clove about an hour before bedtime.
- You can also cook it in some of your favorite dishes and get the anti-snoring benefits of garlic.
- Or you can take coated garlic supplements for bypassing the garlic breath.
Ginger is a common ingredient in Asian cuisine. Ancient cultures used ginger to calm upset stomachs and help arthritis. Its chemical compounds fight inflammation and bacteria. Your snoring could stem from swelling in your sinuses or respiratory tract. A serving of ginger in the evening can be one of your favorite home remedies for snoring. This vitamin-loaded tuber has versatile flavors that can be used in savory or sweet dishes. You can eat ginger fresh or candied.
- Put a small pan of cold water on the stove.
- Add 1-2 teaspoons of powdered ginger or a small piece of crushed fresh ginger.
- Bring mixture to a gentle boil.
- Turn off the heat and let the mixture steep for 5-10 minutes.
- Pure mixture through a strainer.
- Fill your teacup with ginger tea, and add honey or stevia to sweeten.
There are a plethora of choices in the mint family, such as peppermint, spearmint, or wintergreen. One of the main ingredients in mint is menthol, which fights mucous. It opens your lungs and other breathing passages and alleviates snoring. A cozy cup of mint tea also offers vitamins, minerals, and beneficial nutrients. Just the smell of mint is comforting and will ease you into a comfortable, snore-free slumber.
- Fill a tea ball with dried or fresh mint, or use tea bags.
- Add tea ball or bag to a teacup of hot water.
- Let the tea steep for 3-5 minutes.
- Remove the tea ball or bag and add natural sweetener of your choice.
4. Ayurvedic Ghee
Ayurvedic medicine originated in India over 3,000 years ago. This ancient health philosophy is the oldest known medical practice. You can take advantage of Ayurvedic wisdom for a snoring home remedy. Ghee, which is simply clarified butter, makes excellent nose drops that nourish your sinuses and reduces snoring. You can either buy it straight, or you can make your own homemade ghee.
- Cut up a pound of organic cow’s butter into small squares.
- Put butter in a heavy saucepan and stir to a gentle boil.
- Stir occasionally until milk solids sink to the bottom of the pan.
- Use a double layer of cheese cloth to strain the solids from the liquid.
- Store the fresh ghee in a tightly-sealed jar.
- Rub two drops of warm ghee up each nostril every evening.
5. Salt Water
Salt was once so valuable, Roman soldiers often received it for their wages. This abundant mineral is our major source of necessary sodium and iodine. For years, salt water has been a folk remedy to clear infected cuts, ease sore muscles, and reduce swelling. Salt water can also be sprayed in the nostrils to alleviate mucous and soothe swollen sinuses. One of the reasons many people snore is sinus problems. A homemade salt water spray can be just the thing to stop your snoring.
- Mix ¼ cup of Kosher salt (not table salt) to ½ cup of distilled water.
- Stir until salt is completely dissolved.
- Put salt water into a clean dropper bottle.
- Every night before bed, tilt your head back and put two droppers of the solution in each nostril.
- After five days, throw out any remaining salt water and make a fresh batch.
6. Sage and Vinegar Tonic
Some people only recognize this powerful herb as an ingredient for Thanksgiving stuffing. Sage has a long history in different cultures of ritual and medicinal use. Scientific studies show that this herb can combat symptoms of hypertension, diabetes, infection, and inflammation. When it is partnered with the healing properties of vinegar, it can reduce swollen sinuses. Clearer sinuses may mean that you breath quieter at night.
- Fill a small pot with water.
- Add about a cup of fresh sage leaves.
- Add 2-3 teaspoons of organic apple cider vinegar.
- Let tonic come to a gentle boil.
- Tonic should steep about 5-10 minutes.
- Take pot off the stove and put it on a heat-proof trivet.
- Wrap a towel around your face and deeply inhale the steam.
- When the tonic has cooled, you can also use it at a nightly gargle.
*Warning: If you suffer from seizures, do not use sage.
7. Olive Oil
Even before nutritionists touted olive oil as a rich source of healthy Omega-3 fats, it has been a culinary favorite. For centuries, people in the Middle East and along the Mediterranean coast pressed olives and used their oil for cooking and medicine. The same oil that seasons your bread and salad dressing has anti-inflammatory and antibacterial properties. When you take a daily dose of olive oil, it can reduce sinus swelling that causes snoring:
- Take a couple sips of olive oil each evening.
- You can also combine a teaspoon of olive oil with a teaspoon of honey and consume it before bed.
8. Eucalyptus Oil
One of the perennial ingredients of cough syrup and lozenges is eucalyptus oil. This oil has cooling menthol that soothes sore throats and painful sinuses. Eucalyptus fights bacteria and reduces swelling, you can also use it as a home remedy for nasal congestion. Its scent is immediately familiar and comforting. When using it as a home remedy for snoring, eucalyptus oil can be rubbed on the chest, soles of the feet, or inhaled.
- Rub a couple drops of eucalyptus oil on your chest or soles of your feet before bed.
- To inhale, add 3-4 drops of oil to a small pot of water.
- Gently bring water to a boil.
- Turn off the heat and put the pot on a heat-proof surface.
- Wrap your face in a towel and inhale the healing steam.
- Or, add a couple drops of the oil to a vaporizer in your bedroom.
9. Thyme Oil
Home remedies for snoring would not be complete without mentioning thyme. As an essential oil, thyme has properties that work against several maladies. One of its traditional uses is to relax your nerves and induce sleep. Many people snore when their sleep quality is poor. You may get some relief if you use it every evening.
- Add 3-4 drops of thyme essential oil to your favorite carrier oil (olive, sweet almond, coconut).
- Rub this richly scented oil on the soles of your feet.
- Put on a pair of comfortable cotton socks.
- Do this every evening for a quiet, relaxing sleep.
- You can also get the same benefits by putting this thyme mixture in a humidifier.
*Warning: Do not use thyme essential oil for young children, pregnant women, or nursing mothers.
Back in the old days, people could not just go to the pharmacy and pick up a pack of sinus medication. They had to depend on herbal remedies like goldenseal to promote healing. Our home remedies for snoring also recommend this herb. Its anti-inflammatory properties reduce throbbing sinuses and open up your lungs for better breathing. You can use it for nasal irrigation by putting a teaspoon of it in your neti pot and use it a few times a day. Also y, u can use it for gargle before bedtime by mixing a tablespoon of goldenseal tincture to a cup of warm water, or you can use it also as tea.
- Put 2 teaspoons of dried goldenseal in a tea ball.
- Let it steep in a cup of hot water for 3-5 minutes.
- Add your favorite organic sweetener.
*Warning: Talk to your doctor before using goldenseal. It should not be used longer than seven days at a time. People with certain medical conditions, pregnant women, and nursing mothers should avoid this remedy.
11. Nettle Leaves
Allergies are another common reason people get swollen and infected sinuses. According to statistics from at least 55% of Americans suffer from some sort of allergy. Most of these people probably snore. Your body produces histamines to fight allergens, and these histamines cause swelling and infection. If you are looking for a natural antihistamine that reduces snoring, you can try nettle leaves.
- Put a teaspoon of dried nettle leaves in a tea ball.
- Let it steep in a cup of hot water 3-5 minutes.
- Add honey or stevia for sweetness.
- Enjoy 2-3 cups of tea throughout the day.
12. Lavender Tea
The dainty purple flowers of lavender have been the subject of art and literature for ages. Just the scent of lavender soothes your senses and relaxes your mind. It naturally lulls you to sleep, therefore it is a great addition to our list of home remedies for snoring. People who sleep lightly are often noisy snorers. You can savor a cup of lavender tea or put some essential oil in your humidifier.
- Put 1-2 teaspoons of dried lavender blossoms in a tea ball.
- Let it steep for 3-5 minutes in a cup of hot water.
- Sweeten with honey or stevia and enjoy before bedtime.
Home remedies for snoring do not have to cost a fortune. Most of them have been used successfully for generations. Modern science has shown positive correlations between these folk remedies and snoring relief. You can enjoy these herbs in teas, humidifiers, or as nasal sprays. With any herbal remedies, be sure to talk to your doctor before trying them—especially if you are pregnant or nursing. You can stop snoring and get a better night’s sleep. Your sleeping partner will also benefit from your thoughtfulness!