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Updated on May 28, 2024 7:28 am
All countries
Updated on May 28, 2024 7:28 am
All countries
Updated on May 28, 2024 7:28 am

Snoring, a common sleep-related issue, can not only disrupt your own sleep but also affect the sleep of those around you. While occasional snoring may be harmless, persistent snoring can indicate an underlying health concern or sleep disorder that requires attention. Fortunately, there are several home remedies and lifestyle changes that can help alleviate snoring and promote better sleep quality. In this comprehensive guide, we’ll explore the causes of snoring, effective home remedies, lifestyle changes, and when to seek medical advice for persistent snoring issues.

Understanding Snoring: Causes and Factors

Snoring occurs when the flow of air through the mouth and nose is obstructed during sleep, resulting in vibrations of the throat tissues. Several factors can contribute to snoring, including:

  1. Anatomical Factors: Enlarged tonsils, a deviated septum, or excess throat tissue can narrow the airways and contribute to snoring.
  2. Obesity: Excess weight, particularly around the neck area, can increase the likelihood of snoring by putting pressure on the airways.
  3. Sleep Position: Sleeping on your back can cause the tongue and soft tissues of the throat to collapse backward, leading to snoring.
  4. Alcohol and Sedatives: Consuming alcohol or sedative medications before bedtime can relax the muscles of the throat and increase the likelihood of snoring.

Home Remedies to Manage Snoring:

  1. Maintain a Healthy Weight: Losing excess weight through a balanced diet and regular exercise can reduce the severity of snoring.
  2. Sleep Positioning: Sleeping on your side instead of your back can help prevent the collapse of throat tissues and reduce snoring.
  3. Avoid Alcohol and Sedatives: Limiting alcohol consumption and avoiding sedative medications before bedtime can prevent muscle relaxation in the throat.
  4. Nasal Strips: Nasal strips can help open nasal passages and improve airflow, reducing snoring in some individuals.
  5. Hydration: Staying well-hydrated by drinking plenty of water throughout the day can help prevent nasal congestion and reduce snoring.

Lifestyle Changes for Managing Snoring:

  1. Quit Smoking: Smoking can irritate the tissues of the throat and nasal passages, contributing to snoring. Quitting smoking can improve overall respiratory health and reduce snoring.
  2. Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time each day can help regulate sleep patterns and reduce the likelihood of snoring.
  3. Practice Good Sleep Hygiene: Create a relaxing bedtime routine, ensure your sleep environment is comfortable and conducive to sleep, and avoid electronic devices before bedtime.

When to Seek Medical Advice:

While home remedies and lifestyle changes can often help manage snoring, persistent or severe snoring may require medical intervention. Consult a healthcare professional if:

  1. Snoring is Disrupting Your Sleep: If snoring is causing daytime fatigue, irritability, or difficulty concentrating, it may indicate a sleep disorder such as obstructive sleep apnea.
  2. You Experience Gasping or Choking: Loud snoring accompanied by gasping or choking sounds during sleep may be a sign of sleep apnea, a serious sleep disorder that requires medical attention.
  3. Your Partner Notices Pauses in Breathing: If your partner observes pauses in your breathing during sleep, it may indicate sleep apnea and should be evaluated by a healthcare professional.

Natural home remedies to reduce snoring

1. Lose weight

Overweight people are more likely to snore. Fatty tissue and poor muscle tone, especially around throat make one snore. So this gives you another reason to lose weight.

2. Limit intake of alcohol before hitting bed

Alcohol can relax the throat muscles which cause snoring. So avoid alcohol consumption, two hours before going to sleep.

3. Change your sleep position

When you sleep lying on your back, it makes the base of your tongue and soft palate collapse to the back wall of your throat. This makes one snore. Sleeping sideways can reduce snores.

4. Pineapple, oranges and bananas

If you are getting quality sleep, snores are bound to get reduced. This can be achieved by increasing the intake of melatonin in the body. Melatonin makes one sleepy and pineapples, oranges and bananas are rich in it.

5. Elevating the head

One can use additional pillows to elevate the head. It opens the airways and reduces snoring. There are some pillows available in the market as well that keeps the head in an elevated position. One can also elevate the head of the bed by four inches to open the airways.

6. Stop smoking

Smoking irritates the airways which worsen the condition of snoring.

7. Ginger and honey tea

Ginger has antibacterial and anti-inflammatory properties. It increases saliva secretion. This leads to providing relief to the throat and snoring. Drink honey and ginger tea twice a day to reduce snoring.

8. Avoid sedative medicines, sleeping pills

Sedative medicines make one get a very deep sleep which gives throat a lot of relaxation and causes snoring.

9. Extra virgin olive oil

Getting extra virgin olive oil before sleeping also smoothens up the airways. It also prevents throat muscles to block the throat during sleep.

10. Cut down on inflammatory foods

Dairy and gluten products are known to cause inflammation in nose and throat tissues. One should not entirely stop consuming milk but a glass of plain tea some time before hitting bed is a good way to reduce snoring.

11. Drinking water

Dehydration causes the formation of mucus which is one of the reasons for snoring. Drinking 3.7 litres of water by men and 2.7 litres by women is highly recommended to stop that irritating snores.

Lubricate the nasal passages.

Ayurveda, India’s 5,000-year-old Science of Life, recommends lubricating the nasal passages with sesame oil or ghee to help silence snoring. Ghee is also known as clarified butter. It is used in many Ayurvedic remedies for its medicinal properties. With clean hands, you can simply use your pinky finger to massage the inside of your nostrils with sesame oil or soft ghee. Close off one nostril at a time and breathe in the oil to moisturize further up the nose. Repeat before bed and upon awakening in the morning.

Lubricate the throat.

Olive oil is a strong anti-inflammatory agent and can decrease swelling in the respiratory passages. It also relieves soreness and reduces the vibration in the throat that causes snoring. Simply take a shot glass full of olive oil all by itself (two to three sips) right before you go to bed.

Honey also has anti-inflammatory properties and coats the throat, reducing snoring vibrations. Mix one teaspoon of honey in a cup of hot water, or a cup of chamomile or ginger tea, and drink sometime between after dinner and bedtime. Chamomile is famous as a muscle and nerve relaxant, which will help you sleep comfortably. Ginger has the benefit of antibacterial effects.

Use herbals.

Consider using natural herbs to prevent snoring and promote a restful night of sleep. Peppermint has anti-inflammatory properties that can help open up the whole respiratory system. Take a drop or two of peppermint oil in a glass of warm water and gargle with it before bed.

Turmeric is a mighty antibiotic and antiseptic, and is one of the best herbs for snoring relief. Interestingly, these properties are amplified when turmeric is mixed with milk. This combination also makes it an amazing immune system booster! Mix two teaspoons of ground turmeric into a cup of hot milk to make “golden milk,” an ancient Ayurvedic recipe, as a natural remedy to silence snoring. Sip about half an hour before bedtime.

Sleep on your side.

Sleeping on your back can cause the tongue to move to the back of the throat and block some airflow, causing snoring. Sleep on your side instead to help with snoring. While on your side, air flows more easily, making this the best sleeping position to stop snoring. Pro tip: Your pillow can be your best ally or worst enemy. Make sure that your pillow is supporting your head and neck properly.


In conclusion, snoring is a common sleep-related issue that can be managed with home remedies, lifestyle changes, and medical intervention when necessary. By understanding the causes of snoring and implementing effective strategies to address them, you can improve sleep quality and overall well-being. However, if snoring persists or is accompanied by other symptoms, it’s important to consult a healthcare professional for proper evaluation and treatment. With the right approach, you can effectively manage snoring and enjoy restful sleep once again.

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