Natural Home Remedies to Treat Snoring

: April 29, 2015
Sleepless nights can be as a result of insomnia, worries, and tensions and also due to the loud snoring of your partner. Yes snoring is a very common problem and infact one of the causes of conflicts between partners. While you are snoring away to a good night’s sleep the person sleeping next to you is counting stars. Jokes apart snoring can indicate a serious health issue.
In this kind of sleep disorder a loud, harsh sound arises as a result of partial obstruction of your breathing due to some reasons. This could be a serious physical problem and in some cases medical help may be required..

Symptoms of snoring:

  • Loud noise during sleep
  • Sore throat
  • Difficulty in sleeping peacefully
  • Difficulty in focusing
  • Sleepiness in the day.
  • Feeling breathless at night
  • Pain in the chest
  • Hypertension

Causes of snoring:

When we sleep the tissues of the throat relax. In some cases this relaxation causes partial blocking of the air passage causing the tissues to vibrate loudly when the air passes, resulting in the loud sound which we call snoring. Listed below are the conditions which can result in the blocking of the air passage:
  • Structure of your mouth
  • Obese people may have more tissues in the back of their throat which can result in blockage of the passage.
  • Alcohol consumption at night can result in the relaxation of the throat muscles
  • Nasal Congestion
  • Bent partition between the nostrils
  • Men are more prone to snoring
  • The most serious cause is sleep apnea wherein the throat tissue almost completely or in some cases totally block the air passage and prevent breathing.
There are some drugs available in the market which claims to control snoring but you can take the advantage of some useful and simple home remedies for controlling snoring.

Home Remedies for Snoring:


Mint oil
Image Source:ShutterStock
The anti inflammatory components in mint reduce the swelling of the lining of the throat and nostrils and gives relief from snoring.
  • Take a glass of water
  • Add a few drops of peppermint oil to it
  • Gargle with this water before going to bed.
  • Alternatively you can rub a little peppermint oil before going to bed.

2. Olive Oil:

Olive oil
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Olive oil has anti inflammatory properties which reduces the swelling in the respiratory passages and eases air flow.
  • Take half teaspoon of olive oil.
  • Mix it with half teaspoon of honey
  • Drink it daily before going to bed.

3. Steam:

Image Source:ShutterStock
If congestion in the nose is causing snoring then steam is the best remedy.
  • Boil water in a big container
  • Add few drops of eucalyptus oil
  • Inhale this steam by covering your head with a towel
  • Do this daily before going to bed.

4. Ghee:

Image Source:ShutterStock
Ghee is known to open up nasal passages and help prevent snoring.
  • Heat a little ghee.
  • Put two drops of ghee using a dropper in both the nostrils.
  • Follow the remedy everyday in the morning and before going to bed.

5. Cardamom:

Image Source:ShutterStock
Cardamom gives relief to congested nasal and throat passages.
  • Take a glass of warm water
  • Add a teaspoon of cardamom powder.
  • Drink this solution half an hour before going to bed at night.
  • Follow this remedy daily.

6. Turmeric:

Turmeric milk
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Turmeric has healing properties and is good antibiotic. It helps reduce inflammation and helps in reducing snoring.
  • Take a warm glass of milk.
  • Add a pinch of turmeric powder.
  • Drink this solution half an hour before going to bed at night.
  • Follow this remedy daily

7. Nettle leaves: 

Nette leaves
In some people snoring is only during certain seasons .This is some kind of an allergy which can be treated with nettle leaves known as which helps reduce inflammation and has antihistamic properties.
  • Boil water in a container.
  • Add a few nettle leaves to it.
  • Allow it to steep for 5 minutes
  • Strain the solution
  • Drink the tea before going to bed.

8. Garlic:

Image Source:ShutterStock
If the snoring is due to sinusitis then garlic is effective as it clears the blockage due to mucus. Chew a few cloves of garlic daily.

9. Honey:

Image Source:ShutterStock
Honey reduces the swelling in the throat and also lubricates it thus preventing vibrations.
  • Take warm water
  • Add one tablespoon of honey to it
  • Mix it well
  • Drink it daily before going to bed.

Tips to prevent snoring :

  1. Loose weight if you are obese so that you can get rid of the extra tissues in the throat which cause snoring.
  2. Avoid sleeping on the back as it results in the tongue blocking the airways. Instead sleep on the side.
  3. Avoid the throat tissues from blocking the air passages by keeping your head at an elevated position when you sleep. This can be done by taking extra pillows.
  4. Alcohol slows down the central nervous system and causes snoring so avoid alcohol two hours before bedtime.
  5. Smoking causes irritation of the nasal passage and throat which results in snoring. So quit smoking.
  6. Better muscle control of the throat and soft palate is essential to avoid snoring. This can be achieved by singing. Develop the hobby of singing before sleeping.
You can prevent snoring by following these simple tips and home remedies so that you and those around you can sleep peacefully. However if you get up gasping and with loss of breath at night make it a point to see a doctor as it could be a serious condition.


Sarjita Pradhan

Sarjita Pradhan

Sarjita Pradhan born and brought in Mumbai has a degree in Masters in Analytical Chemistry and a wide work experience in various fields...

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