In millions of bedrooms around Australia and the world, women are woken up by a familiar sound…The terrible snore.
Nearly half of all adults snore occasionally but it is a serious issue that should not be overlooked. Aside from your own sleep deprivation, the person snoring could have underlying health conditions – 75 per cent of snorers have sleep apnea, which means they can stop breathing for short periods and increase the risk of heart disease.
If you feel like you’ve tried everything and your partner still won’t stop snoring, here’s some natural remedies that could cure it once and for all. Of course, if the snoring is more than just an occasional thing, it might be time to see the doctor.
1. Change your position
Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep, so try to sleep on your side, potentially with a body pillow. Some people even tape tennis balls to their pyjamas to stop them from sleeping on their back.
2. Gargle with peppermint
Gargle with a peppermint mouthwash to shrink the lining of your nose and throat. To make some at home, simply mix one drop of peppermint oil to a glass of cold water. Make sure you just gargle and don’t swallow.
3. Sip on olive oil
Olive oil is a strong anti-inflammatory and helps to ease the tissues along the respiratory passages, reducing the swelling to provide a clear passage for air. It can also reduce soreness. Sip on olive oil before bed, or combine it with honey and consume before bed.
4. Drink more water
Secretions in your nose and soft palate become stickier when you’re dehydrated, creating more snoring. Make sure you drink plenty of water during the day and some before bed to lubricate your throat.
5. Try stinging nettle tea
If your snoring is seasonal, try drinking tea made from stinging nettle. To make, pour 1 cup of boiling water over 1 tablespoon of the dried leaf (available in health food stores). Cover the tea and let it steep for 5 minutes. Strain and drink. Drink one cup of tea just before bedtime.
6. Lose weight
Weight loss can help individuals reduce snoring naturally, especially when snoring was not an issue prior to weight gain. Excess fat on the body, especially around the neck, can put pressure on the airway, resulting in snoring. Try some light exercise to start and pair with a healthy diet.
7. Inhale steam
Nasal congestion is often a cause of snoring and one of the best ways to clear it is to inhale steam. Do this by adding three or four drops of eucalyptus essential oil or tea tree essential oil to a bowl of hot water. Hold a towel over your head and inhale deeply through your nose for 10 minutes until clear.
8. Cardamom drink
Add one-half teaspoon of cardamom powder to a glass of warm water and drink it 30 minutes before going to bed. Do this daily to gradually reduce your snoring.
9. Turmeric drink
Turmeric is a powerful antiseptic and antibiotic agent, and can treat inflammation that causes heavy snoring. Simply add two teaspoons of turmeric powder to a glass of warm milk and drink before bed. Snoring should stop within a few days.
10. Garlic chew
Garlic helps reduce mucus build-up in the nasal passages as well as inflammation. Chew on one to two raw garlic cloves and then drink a glass of water before bed. Sorry, wives! Otherwise, be sure to add lots of garlic to your meals.
You don’t have to be a great singer to try this, helps to improve muscle control of the soft palate and upper throat, reducing snoring.
12. Homemade saline nasal spray
When you use a saline spray, it reduces the inflammation inside the nose and stops snoring. However, some people can’t stand the over the counter stuff due to its preservatives which can actually make your nose more congested. To make your own, combined 1/4 teaspoon of sea salt with 1/2 cup distilled water until dissolved. Drop 2-3 drops into your nostrils every night.
13. Ayurvedic ghee remedy
According to Ayurveda, the ancient Indian medicine, ghee has many medicinal properties, including curing many diseases including snoring. Heat the ghee and pour two drops into each nostril. Repeat daily!
14. Tongue and throat exercises
Exercising your tongue and throat muscles makes them stronger and reduces snoring. Tight muscles will not collapse backwards when you lie down.
- Pronounce vowel sounds (a, e, i, o, u). Repeat each of them loudly for three minutes at a stretch for 3-4 times a day.
- Place the tip of your tongue just behind the top front teeth. Now, slide the tongue backwards for three minutes a day.
- Close mouth. Then purse your lips and hold for 30 seconds.
- Open your mouth. Move your jaw to the right, hold for half a minute. Repeat by moving jaw towards left.
- Keep your mouth open. Contract the muscle at the back of your throat repeatedly for half a minute. Do this in front of a mirror. You will be able to see the uvula or the ‘hanging ball’ which moves up and down.
Tell us, have any of these worked for you?