Natural way to help snoring problem

Natural way to help snoring problem

Snoring is a common phenomenon and hence is considered to be very normal by all of us. However, studies indicate that snoring is a serious problem that is often caused by chronic inflammation in your body or due to lack of muscle tone in your throat. Being overweight, having nasal congestion or cold and drinking alcohol before bed are some other reasons that can cause snoring. Because of the reduced airway, it becomes difficult for the air to pass through your soft palate, tongue, tonsils and uvula, leading to vibration and snoring.

People are always looking for ways to cure their snoring problems. Unfortunately there isn’t a magic product or solution that can help with this issue. What works for one individual may not work for another. The diet of a person is considered to have an effect on snoring. It is important to recognize the foods that may cause snoring and replace them with other nutritious foods. This article talks about some of the foods that may help reduce snoring and allow you to sleep well.

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Soy milk

Cow’s milk is actually found to promote snoring in people suffering from lactose intolerance because it contains certain proteins that can lead to allergic reactions. These allergic reactions cause congestion, which leads to the closing of nasal passages, thereby increasing snoring.  Therefore using soy milk is a better alternative to prevent snoring.


Congestion is one of the factors that lead to increased snoring. Hot tea is found to reduce snoring because it helps in reducing congestion and phlegm. Mint tea, green tea, chamomile tea etc. are examples of teas that are effective in getting rid of congestion.


Honey has anti-microbial and anti-inflammatory properties that help in curing many health problems. When you consume honey, the congestion and inflammation in the throat is reduced, which in turn leads to reduced snoring.

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The anti-inflammatory effects of peppermint are helpful in reducing the inflammation of the lining of the throat and nostrils, which in turn allows for easier breathing and reduced snoring. Add a drop of peppermint oil into a glass of water and gargle this solution before you go to bed.  Do this on a regular basis.  If you have cold or allergies, you can rub a little peppermint oil into the lower part of your nose before bedtime. It helps in relieving congestion and in reducing snoring.

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Onions and garlic

Onions have strong anti-inflammatory and antioxidant properties and they can act as decongestants as well. Garlic helps to reduce any excess mucus in the nasal passages, which in turn helps to reduce any obstruction in the passages. Garlic also has anti-inflammatory properties that can help to reduce inflammation in the respiratory system and thus reduce your snoring.


Pineapple is rich in melatonin that helps us to sleep well. It also has anti-inflammatory effects that reduce any swelling or inflammation in the throat or nasal passages.

Olive oil

Olive oil has anti-inflammatory properties and hence reduces inflammation. Choose olive oil for cooking rather than oils containing saturated fats. This is because saturated oils can lead to acid reflux which can cause heartburn. If the acid reflux reaches the upper part of the esophagus it can lead to snoring.


Sage is a wonderful herb that has anti-inflammatory, anti-microbial, anti-diabetic and anti-hypertensive properties. It can help in reducing the mucus congestion and inflammation in the airways, which can reduce your snoring too.

Nettle leaf tea

Nettle leaf tea is considered to be one of the best home remedies for snoring, especially that caused by the inflammation of the sinus. Nettle leaves have potent antihistamine effects that may help in reducing your congestion by slowing down the release of histamines. Nettle leaf tea also contains high levels of bioflavonoids, which clears up the sinuses and eliminates congestion. To make this tea place some dried nettle leaves in a pot and pour boiling water over it. Allow it to steep for about 5 minutes and then strain. Drink this tea 2 to 3 times a day.

Low carb diet

Sleep apnea, one of the factors that lead to snoring is often caused by the low levels of insulin in the body. A low carb diet that contains foods such as fresh fruits, vegetables, pasta, whole wheat breads etc. help in enhancing the ability of your body to process insulin. As such, a low carb diet can help reduce snoring.

Other natural ways to stop snoring

There are several natural and non-invasive methods that you can try to help you with your snoring problem before you opt for medical intervention. The following are some of these methods:

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Maintain a healthy weight

Being overweight is one of the main reasons that may lead to snoring. The extra fat around your neck causes the throat to become narrow as you lay down, leading to snoring. Reducing your weight is the best way to overcome this problem.

Sleep on your side

When you sleep on your back, your throat and the muscles of the tongue ease backward in your throat, which causes vibration when you breathe. However, when you sleep on your side, the collapsing of tongue and soft palate into your throat is prevented.

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Raise the head of your bed

Recline your bed so that you can sleep with your head in a raised position. Although this may help in opening the nasal passages and in preventing snoring, it may sometimes cause neck pain.

Avoid alcohol

Alcohol causes relaxing of the tongue and throat muscles, making your snoring much worse. So it is better to avoid alcohol consumption before going to sleep.

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Avoid a big dinner

Eating a big meal right before bedtime can cause your full stomach to push up against your diaphragm, making it difficult for you to breathe easily.

Avoid drinking milk

If you have snoring problem, it is better to avoid drinking milk during the night. This is because milk can cause the production of mucous in your mouth and throat, leading to congestion and snoring.

Use nasal strips

If your snoring is caused by blockage of the nasal passages, then using nasal strips can help open up the passages and increase the flow of air.

Steam inhalation

Inhaling steam before going to bed is a great way to clear the air passages and reduce any swelling or inflammation. Steam inhalation helps to reduce snoring and allows you to sleep better.

Good sleep is absolutely essential for maintaining proper health. Snoring is a health problem that obstructs not only your own sleep but also that of people who sleep with you. Changing your diet and lifestyle can make you less congested, which in turn will make it easier for you to breath and thus reduce snoring.

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