Are you tired of bearing the brunt of all the snoring jokes at every family meeting? Do you find it difficult to sleep easy because of your snores? Are you giving your partner sleepless nights because of the constant roaring and rumbling? Then you are not alone. Nearly 45% of adults snore or are likely to snore while sleeping.
Did You Know? While some individuals may occasionally snore due to reasons such as sleep deprivation, nearly 25% of adults(1) are habitual snorers!
If you are looking for tips on how to stop snoring, then look no further! We will cover everything you need to know about snoring.
How to Stop Snoring with Naturopathic Remedies
Why Do We Snore?
When you are sleeping, the flow of air through your throat may cause the vibration of the relaxed muscles and tissues. As a result, it may emit a harsh, annoying sound, which we call a snore. Interestingly, snoring could lead to marital discord!
Did You Know!
| Studies indicate that snoring can decrease the sleep efficiency rating from 90% to 73%! |
Nevertheless, snoring must not be dismissed completely. It could be an indication of an underlying problem. Snoring could be a sign of:
- Sleep apnea (obstructed airways)
- Obesity
- Structural issues with your throat, nose, or mouth
- Sleep deprivation
- Improper sleeping posture
- Old age
- Genes
- Allergies or infections
75% of individuals suffering from obstructive sleep apnea are at risk of developing heart diseases.
CURE 1: Home Remedies
The reasons for snoring could be as benign as an improper sleeping posture to underlying health conditions. These home remedies for snoring will address all of them.
1. Sleep Position
Your sleeping position could be the reason why you may be snoring. Here are a few things that you can try:
Sleep on Your Side
Sleeping on your side has a number of advantages, the most significant of which being that it reduces snoring.
How Does it Help?
Sleeping on your back makes the soft palate and the base of your tongue collapse to the back of your throat. As a result, these tissues can cause vibrations that cause snoring. Sleeping on your side will prevent the tissue from blocking your airways.
Materials Required
- A body pillow OR tennis balls
Stepwise Instructions
- You can sleep sideways while hugging the body pillow
- Alternatively, you can tape tennis balls to the back of your pyjamas. As such, it will make it uncomfortable to sleep on your back, and you will have no option but to sleep on your side.
Raise Your Head
Wondering how to get rid of snoring? The answer is simple – raise your head!
How Does it Help?
Elevating your head can clear your airways(2) and prevent the tissues from collapsing on your throat. It is recommended that you elevate your head by four inches as it offers optimum snoring relief.
Materials Required
- A stiff pillow (about 4 inches high)
Stepwise Instructions
- Place your head over the pillow and slip into a dreamless sleep
NOTE: This remedy is not recommended for those who suffer from neck pain.
CURE 2: Essential Oils
Certain essential oils can help you with how to avoid snoring.
1. Thyme Oil
Thyme oil is extracted from the leaves of the Mediterranean herb of the same name. From ancient Egyptians to the Greek civilization, this herb has been touted as a wonder herb across decades.
Did You Know? In the ancient days, coffins were stuffed with thyme to guarantee the safe passage of a departed soul into the next life.
How Does it Help?
Thyme essential oil can soothe(3) the nervous system and alleviate any respiratory issues. As a result, the snorer can slip into a deeper sleep and without snoring!
Materials Required
- Four drops of Thyme oil
- Four drops of carrier oil
Stepwise Instructions
- Mix the essential oil with a carrier oil
- Apply some thyme oil to the base of your feet every night before you go to sleep.
NOTE: Alternatively, you could add a few drops of thyme essential oil to your tea or diffuser before you go to bed.
[Also Read: Benefits of Thyme Essential Oil]
2. Eucalyptus Oil
The cool and refreshing aroma of eucalyptus oil will help you sleep better. Since it will cut down your snores, even those around you can sleep better.
How Does it Help?
Snoring could also be an indication of a respiratory issue or congestion. Eucalyptus oil(4) can help decongest your airways break down the mucus present in the respiratory tract, sinus, or at the back of your throat.
Materials Required
- Eucalyptus oil
- Essential oil diffuser
Stepwise Instructions
- Add a few drops of Eucalyptus oil to your diffuser and let it run overnight as you sleep.
NOTE: Alternatively, you could also dab a few drops of eucalyptus oil to your pillowcase so that you keep breathing in the aroma.
[Read: Essential Oils for Snoring]
2. Cedarwood Oil
Cedarwood oil has a delightful wooden fragrance. It can effectively help your mind and body relax as you sleep.
Did You Know? In ancient Egypt, cedarwood oil was used in the mummification process.
How Does it Help?
Cedarwood helps to deal with insomnia and other sleep-related issues. Through cedarwood essential oil, you can have a more relaxed sleep(5), and your airways will feel open.
Materials Required
- A few drops of cedarwood oil.
- A few drops of thyme oil.
Stepwise Instructions
- Blend the oils together.
- Apply it on your neck, chest, wrist, or feet every night before going to bed.
CURE 3: Sleeping Aids
When one thinks of how to cure snoring, the first response is always ‘sleeping aids.’ Here is a list of some of the highly effective ones:
1. Nasal Strips
Nasal strips are the commonest home remedy for fixing snoring problems.
How Does it Help?
Stick-on nasal strips(6) are placed on the bridge of the nose as it increases the space in the nasal passage and decreases the resistance to airflow. As a result, breathing becomes significantly easier, and snoring is minimized or cut down.
Materials Required
- Nasal strips.
Stepwise Instructions
- Follow the instructions on the packaging to paste the nasal strip on the bridge of your nose.
2. Oral Appliances
If you are unable to sleep because of snoring, you might want to invest in an oral appliance such as a mouthpiece.
How Does it Help?
Removable dental mouthpieces can be easily fitted inside the mouth to prevent the soft palate, jaw, and tongue tissues from obstructing the airways. As a result, the air can move freely and will not cause snoring.
Materials Required
- Removable oral mouthpiece.
Stepwise Instructions
- Position the mouthpiece as per the instructional guide provided in the packaging.
- Place it every night before going to bed.
NOTE: You may have to regularly follow up with your dentist to ensure that the mouthpiece is working.
[Read: Juice for Sleep and Snoring]
3. CPAP Machine
If nothing works, you could invest in a continuous positive airway pressure (CPAP) machine.
Did You Know? If your CPAP machine is making uncharacteristic noise, it may be time to change the filters.
How Does It Help?
CPAP machine makes use of a pressurized air mask, which has to be placed over the nose as you sleep. The pressure of the mask ensures that the airways are open at all times. CPAP is highly effective in treating obstructive sleep apnea(7).
Materials Required
- A CPAP machine
Stepwise Instructions
- Place the pressurized mask over your nose and mouth.
- Turn on the machine and slip into a deep slumber.
Lifestyle Changes
In addition to all the techniques and options mentioned above, here are a few lifestyle-related remedies that may help with snoring.
1. Lose Weight
Not everyone who is overweight snores. However, if you have noticed the prevalence of snoring along with an increase in weight, then it is time to shed a few kilos.
2. How Does it Help?
Weight gain, especially around the neck, squeezes the throat and reduces the internal diameter. As a result, the throat is more likely to collapse and release a burst of snores. Speak to your doctor about losing weight in order to reduce snoring.
3. Stepwise Instructions
Follow a balanced diet and exercise regularly to lose the extra pounds. Avoid crash diets as it may have adverse effects on your health.
4. Cut Down Alcohol
Alcohol and sedatives could be the reason why you may be snoring as you sleep.
Did You Know?
Alcohol is a depressant, which means that it slows down the activity of your brain.
How Does it Help?
The resting tones of the muscles located in the back of your throat could be reduced due to the sedative effects of alcohol. As a result, the loose, relaxed tissues are more likely to collapse and obstruct the airways. Even individuals who do not snore could be more likely to snore after consuming alcohol.
Stepwise Instructions
Avoid consuming alcohol or sedatives at least four to five hours before sleeping.
5. Quit Smoking
While smoking, in itself, is an unhealthy habit, it can also result in worsening your snoring problems.
How Does it Help?
Smoking leaves behind a layer of sticky phlegm in your respiratory tract. As a result, it offers resistance to the flow of air as you breathe. When you quit smoking, the phlegm will gradually clear out, offering you open airways.
Stepwise Instructions
Join a program that will help you quit smoking. Alternatively, consider Nicotine Replacement Therapy (NRT) to kick the butt.
Tips to Quit Snoring
Here are a few useful tips that will not only help you quit snoring, but will also prevent snoring:
- Ensure that you get the recommended amount of six to eight hours of sleep every night
- If you are snoring due to chronic allergies, see a doctor for allergy medication
- Drink an adequate amount of water as the upper respiratory tract can get stickier if dehydrated
- The dust mites present over your pillows can trigger allergic reactions. Replace them every six months to prevent your allergies from flaring up.
- Consider taking a hot shower before bed in order to clear up your airways.
Snoring is not only a problem for the snorers themselves, but it is also a nuisance to those who share a room with them. Hence, it is important to get it under control before it worsens. Also, check if you have the following symptoms in addition to loud snoring:
- Episodes of interrupted breathing.
- Excessive sleepiness even after six to eight hours of sleep.
- Intermittent sleep.
- Waking up gasping from sleep.
You could possibly be suffering from sleep apnea. Consult your physician in such a case. All in all, stay well-rested, sleep on your side, avoid alcohol before bed, and make use of essential oils – these measures would be enough to help you sleep easily.
FAQs
Let us address some of the common questions related to snoring:
1. How to prevent snoring?
Some of the tips to prevent snoring have been highlighted above. In a nutshell, you should be well-hydrated and well-rested to prevent snoring. If you have been snoring due to allergies, then consider taking an OTC antiallergen before sleeping.
2. What food is good for snoring?
Certain dietary adjustments could help you stop snoring. Some of the foods (and beverages) that could help stop snoring include:
- Honey
- Garlic
- Peppermint
- Turmeric milk
- Fish
- Onions
- Soy milk
- Pineapple
- Tea infusions
3. When should I see a doctor for my snoring?
See a doctor if you show any (or all) symptoms given below:
- Long interruptions of breathing (spanning more than 10 seconds)
- Feeling tired despite sleeping for long hours
- Drowsiness throughout the day
- High blood pressure
