Snoring may not be considered as a disease but it is a serious issue and a problem for your partner. Although snoring is normal and everyone snores now and then, heavy snoring can have medical and social effects. Snoring happens when the tissue of your throat, in a relaxed state, starts vibrating and making noise during sleep. If the snoring is severe, it can lead to insomnia, disrupt sleep patterns and cause irritability. It may also indicate that the person may have sleep apnea, which ups the risk of heart disease.
Home Remedies for Snoring
Change Your Sleeping Position
Sleeping on your side rather than on your back is a recommended position for snorers. When you lie on your back, your tongue or your soft palate (the soft tissue at the back of the roof of your mouth) relaxes and moves to the back of your throat, which can partially block your airways as you sleep. Sleeping on your side prevents this.
Avoid Alcohol
Alcohol, smoking, and medications that have a tranquilizing effect can all lead to increasing muscle relaxation. This is great for feeling calm, but not so great for your snoring. Relaxed muscles = higher risk of airways becoming blocked. If you’re serious about snoring solutions, ditch the alcohol.
Take Turmeric
Turmeric contains antibiotic and antiseptic properties, which help cure the inflammation and snoring. It will help ease breathing and improve your immunity. Take a glass of warm milk and add in two tablespoons of turmeric. Mix well and drink it before going to bed.
If you start snoring through your nose, this may be caused by blocked nasal passages. Some remedies for a clogged nose you could try: taking a hot shower before going to bed or rinsing out your nasal passage with a saltwater solution.
Take Garlic
Garlic is a miracle herb and is quite effective in clearing the respiratory system. It prevents the buildup of mucus in the nasal passage and reduces snoring. Take a few garlic cloves and chew it. Now, drink a glass of water to swallow the garlic. Do this before going to bed. You can also add extra garlic to your food.
Lose Weight
If you are overweight, the fatty tissue around your neck can end up pushing down your throat, squeezing your airway, and preventing air from freely flowing in and out, which can cause you to snore. Weight loss through a healthy diet and regular exercise can help reduce or stop snoring.
Take Olive Oil
Olive oil and honey contain anti-inflammatory properties, which help ease the obstruction in the respiratory tract and reduce the swelling. They also lubricate the throat and reduce snoring. Take half a teaspoon of honey and half a teaspoon of olive oil. Mix it properly and drink it before going to bed. You can also add a tablespoon of honey to a glass of water and drink it before bed.
Vitamin C
Vitamin C is a great home remedy against snoring as it keeps our immune system healthy and keeps the sinuses clear. Eat fruits and vegetables rich in vitamin C. You can consume pineapple, broccoli, and papaya.