9 Easy and Best Home Remedies for Snoring

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Home Remedies for Snoring

Snoring is sound of breathing during sleep. This is a symptom of primary sleep apnea and signifies poor quality of sleep. Snoring itself is not a serious problem though it is frustrating for bed partner but its effects on quality of sleep can be dangerous. Medically it is accepted that a person while snoring is not in a deep sleep which is necessary to stay healthy. This condition, over a period of time, can cast many ill-effects on health and cause irritable behavior, lack of concentration, poor memory, mental lethargy and insomnia. People snore due to many reasons, these are like, growth of tonsils, nasal septum deviation, swelling of turbinates, slipping of tongue backwards, sinus infection, too soft palate, large adenoids, allergies, tobacco use, alcohol intake, side effects of medicines, broken nose and thick and long uvula. Home remedies for snoring reduce the intensity of problem occurring due to any of these reasons safely and naturally.

Home Remedies for Snoring


Most of the people snore because of wrong posture, there are ways to correct wrong sleeping posture which work as effective home remedies for snoring. Wrong position of head is one of the main reasons for snoring, head tilting in any direction can obstruct smooth flow of air to lungs and cause sound during sleep. Lift the head side of the bed up by a little this will work very well to prevent snoring. Tennis ball provides a way to correct wrong posture, sew a tennis ball in the shirt which you wear while sleeping right behind the neck, this will prevent you from sleeping on the back. If one finds that his tongue might be slipping backwards while sleeping to obstruct breathing and make him snore, lying sideways is the best way to prevent it. Sewed tennis ball helps in developing habit of sleeping sideways and resolves the problem. Both of these are effective home remedies for snoring which work by correcting sleeping posture.

Drinking a cup of hot milk before retiring, works as one of the simplest home remedies for snoring. Some people have tried yoghurt successfully to reduce snoring, eat a cup of yoghurt before going to sleep to prevent snoring.


Saline water spray is one of the best remedies for snoring. Prepare saline water by adding one-fourth teaspoon of salt in half cup of water, stir the mixture so that salt gets dissolved completely, put 2 to 3 drops of this mixture in both nostrils before going to sleep to prevent snoring due to blocking of nostrils.

Peppermint oil provides few effective home remedies for snoring. Rub peppermint oil over moustache area and around the nostrils before going to sleep. One can also take vapors of peppermint oil by adding 2 to 3 drops of it in boiling water and inhaling the steam. Or just add 2 to 3 drops of this oil to a glass of water and gargle before going to sleep, do not swallow the mixture.

Inhale steam of sage leaves before going to sleep, this also works as one of the effective home remedies for snoring. Add two tablespoon of sage leaves to a pot of boiling water one can also add a tablespoon of apple cider vinegar to the mixture, cover the head with towel and inhale the steam before going to sleep. Vapors of Eucalyptus oil before going to sleep works very effectively to promote smooth breathing during sleep.


Ginger tea few times during the day also works as one of the effective home remedies for snoring. Add 1 to 2 inch piece of crushed ginger to a cup of water and boil the mixture, let it boil for few minutes, take off and let it cool down. Strain the mixture, add a teaspoon of honey and drink it. Drink two to three cups during the day to reduce snoring.

Chew two to three garlic cloves in dinner, this helps in keeping breathing smooth during the sleep. A cup of goldenseal tea before going to bed is another one of the effective techniques for snoring. Gargles with the mixture of goldenseal tincture and water also promotes smooth breathing during sleep. Just add a teaspoon of goldenseal tincture to a glass of warm water to prepare a mixture for gargles.

Take 8 to 10 mint leaves and add to a cup of boiling water, steep the mixture and keep it covered for few minutes. Later stir the mixture inhale the vapors and drink the cup of tea before going to sleep. This also works as one of the effective remedies for snoring.

Reducing weight, eating light before sleep or eating at least 2 to 3 hours before bedtime and walking 2 to 3 kilometers during the day can work as the best home remedies for snoring. Stay hydrated and drinks some water before going to sleep, dry throat and nostrils also cause obstruction in breathing during sleep.

Ankita loves writing on various topics and she is associated with many reputed health portals, forums and other networks.
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