10+ Home Remedies For Snoring That Help

2. Ginger

how to treat snoring naturallyGinger has an interesting history. For more than 2000 years, the Chinese medicine recommends using ginger to cure as well as prevent many health issues. It promotes energy circulation and increases the metabolic rate. It has been used since ancient times and is widely used to alleviate digestive problems like loss of appetite, nausea, pain, and motion sickness. The underground stems (rhizome) or root of this plant can be eaten fresh, dried (in the form of spice), as juice, or powdered. To try the remedy using ginger, just follow the steps given below:

  • Step 1: You can take a fresh ginger of one to two inches.
  • Step 2: Take two cups of water and two teaspoons of honey.
  • Step 3: Grate the ginger into tiny pieces.
  • Step 4: Add the ginger in the bowl of water and boil for ten minutes
  • Step 5: Let the mixture become warm, strain the mixture and add honey.
  • Step 6: Consume the mixture four times a day.

How Does This Work?

The important components of ginger are shogaols and gingerols. The anti-inflammatory properties of ginger get a boost when mixed with honey. The mixture lubricates the tissues, the nasal cavities get cleared and even in the throat area.

Ginger Is Not Good, If:

  1. You are pregnant or breast-feeding a baby.
  2. You are having a heart problem or history of diabetes.

It is better to seek the advice of a naturopath physician before using this method.

1. Eucalyptus Oil

remedies for snoringBotanically called Eucalyptus Globulus, this also has strange names – stringy bark tree, or fever tree, based on its location. Native to Australia, Eucalyptus oil is extracted from its fresh leaves. The benefits of organic eucalyptus oil are wide-ranging and well-known. It exhibits anti-inflammatory, decongestant, antispasmodic, antiseptic, deodorant, stimulating, antibacterial, and other therapeutic properties. It is colorless and holds a distinct odor and taste. Eucalyptus essential oil is colorless and has a distinctive taste and odor. The aroma of this oil is used to calm the nerves and give the human body positive feelings.

  • Step 1: You can take two to three drops of eucalyptus oil and a bowl of hot water.
  • Step 2: Have a towel, pour the oil in the water and pull the cloth over your head.
  • Step 3: Bring your face to the bowl and inhale the vapor or steam via mouth and nose.

How Does This Work?

The oil contains seventy to eighty percent of 1,8-cineole (eucalyptol), and this component can thin the mucus and make the airways easy for breathing purposes. The oil is a natural anti-inflammatory agent when applied near the nose, brings about a reduction in the inner lining of nasal passageways and nostrils.

Eucalyptus Oil Is Not Good, If:

You suffer from vomiting sensation, suffocation, dizziness or nausea the first time; do not use this method.

Exercises For Snoring & Other Prevention Tips

Here a few things to make a note of:

1. Adjust The Pillows To Escape From Snoring

It is known that keeping the head in a higher position can assist in opening the airways, and the breathing becomes easier. Also, remember the head should not be held too high as it might cause loss of sleep, neck pain, and other problems. Check on the pillow you sleep – it might be too hard, or you suffer from neck pain, adjust the height. It should be not so soft that the head is buried, and not so hard unless you are a Karate expert to get a bump on the head.

2. Sleeping On The Side To Prevent Snoring

You can avoid sleeping on the back as in this position the tongue and soft palate will rest in (against) the back of the throat giving rise to snores. You can opt for the tennis ball trick. A ball can be sewed to the rear of the sleeping shirt to make the sleeping posture on the back uncomfortable.

3. Give The Body Rest

If you have less hour of sleep, when you hit the bed, you will be completely tired. This causes stress on the tissues and muscles, and can also be the cause of snoring.

4. Exercise The Areas Around The Tongue &Throat

The muscles in the tongue and throat can be made stronger by exercise to prevent snoring – as you age, the tissues lose their elasticity and strength. They make their presence in the airways which give rise to snores. You can seek out the guidance of a speech pathologist for instructions. You can practice the tongue exercises: Say the sentence ten to twenty times before hitting the bed.

5.“The lips  the teeth the tip of the tongue.

This is an easy exercise for the tongue. Open the mouth and hold the tongue straight for five seconds. Then move the tongue the first time left, and the next time right. However, it should touch the corner of the lips ensuring all the time it stays straight. You can practice this exercise in front of a mirror every day.

6. Stay Away From Alcohol And Sedatives

Make a firm decision and stay away from alcohol, its supplements or sedatives before bedtime. The alcohol can relax the tissues in the throat, and they expand and block the airways. Result – snoring. The other foods and drinks that have to be avoided are sleeping pills, fatty foods and coffee prior bed time. Also, limit your amount of food as a large amount of food or fatty substances can push up the diaphragm and result in snoring.

7. Over The Counter Medicine

For over the counter medicine, you can take an antihistamine or decongestant (only as a temporary measure). For natural home remedies, you can use a peppermint mouthwash to reduce the lining of the nose and throat. This method can be effective only if the symptom is a temporary condition caused as a result of allergy or a head cold. If you have a suspicion that allergens or other irritating substances are in the room, change the pillowcases and bed sheets. You can also vacuum floors and wash the bed sheets, pillowcases.

8. Practice Singing

The singing practice can strengthen the muscles of the throat and mouth. Singing while driving the car can cause the throat muscles a work-out, and you will have a peaceful sleep.

When To See A Doctor?

If the ailment is a symptom of sleep apnea and that calls for immediate treatment. Contact the physician if your spouse gives the information that you stopped breathing for some time when asleep. The other important condition would be if you wake with headaches, have difficulty in breathing or feel drowsy during the day. The level of oxygen in the body will be low, and the result will be elevated blood pressure and enlarged heart.

Natural Remedy vs. Pharmacy

Some of the devices used to prevent snoring are Breathe Right Nasal Strips, Theravent, anti snoring mouthpieces or retainers, etc. You can also opt for surgeries such as tonsillectomy, Thermal Ablation Palatoplasty (TAP), adenoidectomy, and Uvulopalatopharyngoplasty (UPPP). The chewable tablets used as a medication for snoring is SnoreStop® FastTabs™. There are also sprays available in the market such as Nytol-Anti-Snoring Throat Spray.


I am a heavy snorer in bed. My wife used to keep on complaining that I snore a lot. After trying these remedies my wife has told me that there is a decrease in the snoring of mine. Thank you for such a life saving article.

  • The turmeric method is a very good method to reduce snoring..But the taste of turmeric is little bitter..If i add some sugar..will it make any problem??

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