Snoring is a common problem, and one whose social impact can make it rather bothersome. This condition occurs in one’s sleep, and refers to the snorting sound that one makes as they breathe in and out during their sleep. The noise originates from the vibration of the soft palate in the mouth as well as tissue in the throat and nose. The frequency of snoring varies from one individual to another. Some people snore softly and experience this infrequently, while others snore extremely loudly making life difficult for their partners.
While snoring does not pose any specific health challenges, it can easily affect other facets of your daily life. This is because extremely loud snoring causes disturbed sleeping patterns resulting in fatigue, poor concentration and ultimately, personal challenges in one’s relationship with their partner. depending on the extent of the snoring, medics will sometimes diagnose that a person suffers from obstructive sleep apnoea. For the most part, however, snoring is mild and can easily be managed with the use of natural remedies. In fact, certain lifestyle changes have been known to hold the key to controlling snoring.
1. Olive Oil:
Time Required: 10 Min
What You Need: 3 Teaspoons of virgin olive oil.
Olive oil is an effective home remedy for the practical management of snoring. This works because it is a potent anti-inflammatory that decreases the swelling of the air passages. By preventing the constriction of the air passages, the oil also prevents the passages from getting sore. Regular ingestion of olive oil daily reduces the vibrations in the throat, thus reducing the severity of snoring. This is in addition to olive oil’s extra benefits such as glowing skin and healthy hair.
- Simply take 3 teaspoons of virgin olive oil everyday before bedtime.
2. Steam Therapy:
Time Required: 30 Min
What You Need: Boiling water, a basin, 3 drops of eucalyptus oil and a clean towel.
Steam therapy is a simple yet effective way of dealing with snoring. For a good number of people, one of the causes of snoring is nasal blockage. Using steam to get rid of this blockage therefore eases snoring and makes it possible to have a restful night. Eucalyptus oil is added to the remedy because it aids with the relaxation of the smooth muscles.This remedy is categorized as been moderately difficult for the simple reason that it uses boiling water. As a result, steam therapy for the treatment of snoring is not recommended for elderly persons.
- Place the boiling water in the basin, taking care not to burn yourself.
- Add 3 drops of eucalyptus oil to the hot water and stir.
- Place the clean towel over your head and cover to ensure that the steam does not escape.
- Inhale the scented steam as deeply as you can, doing so through the nose to dislodge the nasal blockage.
- Do this for 10 minutes or until the water cools.
- Use this remedy every night before bedtime and monitor the improvement with your sleeping.
3. Saline Nasal Spray:
Time Required: 30 Min
What You Need: 1/4 teaspoon of koshner salt, 1/2 cup of boiled water, bottle and dropper.
A saline nasal spray is intended to work in the exact same way as steam therapy because it focuses on getting rid of a blocked nose. Nasal blockage is a common cause of snoring. This blockage can result from allergic reactions, cold infections and sinuses among others.
When the inner nasal lining swells due to this blockage, it causes the soft palate to vibrate, and this is what causes the snoring sound. The nasal spray reduces the swelling and inflammation. Saline water is available commercially, but since it contains preservatives, it poses unique challenges to those with sensitive bodies. This home-made nasal spray offers an excellent alternative.
NOTE: You must use boiled water and not tap water as the latter could potentially introduce an infection.
- Place the salt in a glass and pour in the water.
- Stir the water to dissolve the salt, and make sure that there is no salt accumulated at the bottom of the glass.
- Transfer some of the saline water to the bottle.
- Everyday before bedtime, place 3 drops of the saline solution into each nostril, all the while with your head facing upwards.
- Make sure you use the saline solution within 5 days and discard any of it that remains after this period.
4. Nettle Leaf Tea:
Time Required: 30 Min
What You Need: 1 Teaspoon of dried nettle leaves, a cup of boiling water and a strainer .
Nettle leaves have excellent antihistamine properties which makes them an effective remedy for those who snore. As an anti-histamine, the leaves help regulate the release of histamines in the respiratory system. This in turn, opens up the respiratory paths and thus reduces the chances of snoring. This remedy is particularly effective in cases where the nose is blocked as a result of an allergic reaction. Note however, that one of the side effects of nettle leaf is that it is a diuretic, which simply means more trips to the bathroom. As such, you may have to get up at night for this reason.
- Put the dried leaves an a pan and add boiling water.
- Steep the leaves for 10 minutes to allow all of nettle’s goodness to seep into the tea.
- Strain the tea and discard the used leaves.
- Sip the nettle tea at least twice daily, and one of those times ought to be before bedtime.
5. Ginger Remedy:
Time Required: 30 Min
What You Need: 1 Inch of fresh ginger root, 1.5 cups of water, pestle and mortar and 1 tablespoon of honey (optional).
Ginger has long been used as an effective remedy for the treatment of snoring. Part of the reason for this is that it reduces the swelling of the air passages, thus preventing the repeated vibration of the soft palate. In addition to this, ginger is also known to possess potent anti-inflammatory properties which compliment its healing properties. Another benefit of using ginger is that it increases the production of saliva. Saliva provides a protective layer of sorts for the throat too. Honey may be added to the ginger tea for its soothing properties.
- Clean the ginger root well to get rid of dirt before peeling it and chopping it to small pieces.
- Place the chopped ginger in the mortar and pound it to create a fine pulp-like substance.
- Place the minced ginger in the pan and add the water.
- Boil the mixture for 10 minutes.
- Once boiled, allow the ginger to steep for 5 minutes as it cools down to create some warm soothing tea.
- Strain the ginger tea and discard the used ginger.
- Add a tablespoon of the honey to the ginger tea and stir well.
- Drink this tea at least twice daily, with one of those instances been before bedtime.
NOTE: Ginger is not recommended for those with high blood pressure as it can easily worsen the condition of their pressure levels.
6. A Blend of Essential Oils
Time Required: 20 Min
What You Need: A mixing bottle (with a capacity of at least 50 mls), 5 drops each of the following oils:clove, cinnamon bark, lavender, rose, eucalyptus oils, 2 drops of each of the following oils: myrtle, cary sage and basil oils, as well as your choice carrier oil – this may include wheatgerm, avocado or almond oil.
Snoring is sometimes attributed to the lack of deep sleep, so that instead of resting well, your body suffers erratic sleep. In such cases, sometimes all you need to do is to get a restful night’s sleep. The use of an essential oil blend is one of the ways in which you can ensure that you get a good night’s rest. Each of the oils listed above has excellent soothing properties. The blend of oils goes a long way in soothing your body so that you enjoy deep sleep. The carrier oil of choice helps dilute the blend so that it does not cause irritation of the skin.
- Pour all the oils in the mixing bottle with the exception of the carrier oil.
- Top the bottle’s contents with your choice carrier oil and then shake vigorously for even blending.
- Place a few drops of the oil blend on the palms of your hands and rub topically on your chest.
- Note that this blend must never be used internally as it causes toxicity in the body.
- Use this remedy daily before bedtime.
7. Sleeping Pattern Remedies:
Time Required: Varies
What You Need: Your typical bedding. Optional requirements include thread, a sewing needle, tennis ball, a body pillow and extra pillows.
One of the most common causes of snoring is poor sleeping patterns. Wrong sleeping patterns cause the airways to block so that the tissue at the back of the throat vibrates continually, which is what leads to snoring. By improving your sleeping patterns, it is possible to get rid of snoring. The best thing about this remedy perhaps, is the fact that you do not need anything extra; just your bedding.
Remedy 1: Avoid sleeping on your back:
- Instead of sleeping on your back, train yourself to sleep on your side. If you need some help, make sure you invest in a body pillow. If you are radical about this, you may opt to sew a tennis ball at the back of your pajamas or sleeping gown. This is important because the pain you feel every time you attempt to lie on your back will, by default, cause you to sleep on your side. In the long run, you train yourself to sleep on your side with reduced snoring.
Remedy 2: Elevate your head:
- Use additional pillows to raise your head. This is key because it prevents the chances of getting a blocked nose. Take caution however, not to add too many pillows as these may easily cause neck pain.
8. Tongue and Throat Exercises:
Time Required: 20 Min
What You Need: Nothing
Strengthening the muscles of the tongue and the throat go a long way in reducing the frequency of snoring. This is because such exercises prevent the tongue from slumping backwards and blocking the throat. By avoiding this slumping, there are higher chances that you will snooze without snoring. For this remedy to be effective however, you need to be consistent.
- Extend your lower jaw forward so that it comes over the upper jaw with your teeth on full display.
- Count through to 15 and let your lower jaw resume its normal position.
- Repeat at least 5 times daily.
- Work out your tongue by repeating certain words at least ten times daily. Best phrases are those that contain the sound ‘th’.
- One of the easiest phrases to repeat is ‘The lips, the tongue tip, the teeth’.
- Extend your tongue outwards as far as you can without straining.
- Shift it to the right, and to the left, all the while ensuring that it remains straight.
- Do this thrice daily until you notice an improvement.
Other practical measures that you can use to deal with snoring include avoiding sedatives, taking on a healthy lifestyle in order to lose excess weight as well as staying hydrated. At the core of all these remedies is the need to pinpoint the root cause of your snoring. It could be nasal blockage, blocked airways, specific medication or poor sleeping habits. Once you do this, you will be able to treat the condition effectively.