9 Best Home Remedies to Stop Snoring

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Snoring is a very common problem, and nearly 90 million women and men are affected in the United States If you are a long-time sufferer of snoring, you’ve probably tried many different solutions to stop snoring without much success. Snoring is caused by the flow of air rushing across relaxed muscles in the mouth and throat during sleep. The tissues in your throat can get so relaxed that they partially block your airway and vibrate as air rushes past. The narrower your airway, the more intense vibration, and the louder the snore. It may not come to your attention until a bed partner throws an elbow into your ribs in the night. If you sleep by yourself, it can go unnoticed for years.

Snoring is one of the most troublesome problem which a lot of people are facing. You might be deep asleep snoring, but your partner is spending countless nights without getting proper sleep. If this is hurting you and you want to get rid of the problem

There are many products available to treat snoring, but most of them haven’t been proven effective. There’s no miracle cure for snoring, but certain lifestyle changes and easy home remedies can be a big help in controlling it.

Here 9 Natural Options to Stop Snoring and Improve Your Sleep:

1. Sleep On The Side:

It might not be possible to sleep on just one position whole night. However, if you try then sleeping on the side with arms wrapped around the pillow will help stop snoring. Sleeping on the side is a simple home remedy to stop snoring as the tongue and soft palate rest will not rest against the back of your throat. Show Thumbnail.

2. Quit Smoking& Alcohol:

Smoking is one of the most common reasons people snore. Tobacco damages the mouth, throat, and air passages within the body. It also reduces the elasticity of the skin and surrounding tissues. If you smoke, your chances of snoring are high. Smoking causes airways to be blocked by irritating the membranes in the nose and throat. Alcohol, and other muscle relaxing or sleep aid drugs will relax your tongue and throat muscles even more, making your snoring worse.

3. Nose and Sinus Problems:

Homemade saline sprays are very useful to relieve nasal blockage. Add 1/4 teaspoon salt to 1/2 cup distilled water and mix it well till salt is dissolved. Pour this into an empty nasal spray bottle or bottle with a dropper in it. Pour 2-3 drops into each nostril every night. Use this within 5 days and prepare fresh if required.

4. Olive Oil:

Being a strong anti – inflammatory agent, olive oil reduces the swelling to provide a clear passage for air and eases the tissues all along the respiratory passages. It can also reduce soreness. Use this remedy regularly to lessen the vibrations in the throat and stop snoring.

  • Take 2 or 3 sips of olive oil before going to sleep
  • Combine one – half teaspoon each of olive oil and honey. Consume it daily before going to bed.

5. Humidifier:

Dry air in your room is also a reason of snoring. Use a humidifier or vaporizer and add a few drops of peppermint oil or eucalyptus oil to the vaporizer a few minutes before going to bed.

6. Normalize Your Weight:

Carrying extra weight around your neck can also cause your throat to narrow when you lay down, hence the higher incidence of snoring if you’re overweight. Normalizing your body weight could make a big difference. Reducing grains and sugars as I discuss in my nutritional guidelines is a great way to accomplish that.

7. Cardamom Powder:

In a glass of warm water, take a half spoon of cardamom, mix well and consume it before going to bed. Cardamom has anti-inflammatory and antioxidant properties. It is a good source of Vitamin C, iron, calcium, and, magnesium.

8. Milk and Turmeric Powder:

For one cup of warm milk, add two tea spoons of turmeric and a pinch of pepper powder. It clears the nasal block. Drink before bed time.In addition to having sound sleep, combination of milk and turmeric helps in treating diarrhea, cold and cough, and also control the problem of arthritis.
9. Essential Oils To Open Airways:

There are certain scents that can increase your breathing ability. If you’ve ever had a cold or bad nasal congestion, you’ve probably taken medication that has menthol in it. Menthol can naturally open the airways in the nose and throat. Menthol comes in essential oil form, and can be used every night. Make a 50/50 mixture of the essential oil and water and spritz it around the head of the bed every night before going to sleep. Other essential oils you can use to open your airways are eucalyptus and mint.


  • Elevate your head by placing two or more pillows under your head. This will stop the air passage from
  • being blocked. You can even try sleeping without a pillow, but keep your neck straight.
  • People who snore often should sleep on their sides as opposed to sleeping flat.
  • Singing helps strengthen the muscles in the throat and is a good exercise for the vocal cords.
  • Overweight people should reduce their weight.
  • Drink plenty of water as dehydration turns the mucus in your nose thick and sticky, thus causing congestion which leads to snoring.
  • Keep your house clean so that it is free from dust and germs that otherwise cause cough and cold.

Don’t s

  • Do not consume any sleeping pills, alcohol or caffeinated products before going to bed.
  • Avoid drinking or eating dairy products just before going to bed, if you have got cough.
  • These products create mucus which blocks the throat.
  • Stop smoking as it can cause swelling in the throat.