Breathe Better at Night with this Anti-Snoring Guide
Snoring is one of the most common and
unpleasant problems many people face, and while generally not dangerous,
it can lead to sleep deprivation for the snorer and their partner.
Instead of installing weird gadgets in your home or wearing those
uncomfortable masks on your face, why not try these 11 natural remedies,
which may finally lead to a quiet night for both you and your loved
ones.
What causes snoring?
Snoring is a result of obstructed airways during
sleep, but not all snores are created equal. It’s important to
differentiate between the 2 major types of snores:
Snoring caused by congestion: This is the most common cause of snoring,
and can affect those who don’t snore regularly too. It happens when your
airways are obstructed by mucus or phlegm.
Snoring caused by sleep apnea: In some cases, snoring can be beneficial
by warning us of potential sleep apnea (when you stop breathing
temporarily during your sleep). In such cases, snoring is a result of
the body’s reflexive gagging for the air that it is being deprived of.
What can be done to stop the snoring? There are various treatments meant
to stop snoring. They vary from medication, to devices worn during your
sleep and even, in extreme cases, surgery. But instead of running to
your doctor, you can try these 11 natural remedies that might be able to
stop or reduce the severity of the problem:
1. Natural nasal spray
One of the most effective ways to prevent
snoring is by keeping your airways clear. This spray is a great
substitute from the one you buy at the store and it contains only
natural ingredients.
You will need:
¼ tsp of salt
½ cup of boiling water
1 clean drip bottle
Preparation & use:
1. Mix salt in boiled water and allow to cool.
2. Use 2-3 drops in each nostril before bed.
Important:
Replace the content of the bottle every 5 days. Using old
solvent can damage your nose.
2. Mint oil
2. Mint oil
Mint oil has many anti-inflammatory
properties that can help soothe inflamed nose tissue which causes
increased production of mucus. This remedy is only relevant to
congestion-related snoring.
You will need:
Mint oil
Preparation & use:
1. Drip 2-3 drops on your finger and rub along the sides of your
nostrils.
2. If you’re very congested, put 4-5 drops of mint oil into a bowl of
hot water and inhale the steam.
3. Green tea
Recent research shows that green tea has a positive effect on people who suffer from sleep apnea.
You will need:
Natural green tea
Boiling water
Preparation & use:
1. Prepare a cup of green tea - allow the tea bag or infuser to remain in the water for at least 7 minutes.
2. Drink the tea before you go to bed to help reduce snoring and improve the quality of your sleep.
4. Olive oil
In some cases, snoring occurs due to excess
tissue at the back of the nose or throat. That tissue creates a minor
blockage in the airways, causing snoring. Olive oil serves as a
lubricant, reducing the obstruction, leading to a reduction in snoring.
You will need:
Extra virgin olive oil
Preparation & use:
1. Take 3 small sips of olive oil before bed.
5. Sage leaves
Sage has many medicinal benefits, including
natural anti-inflammatory and antibacterial properties. By reducing
nasal inflammation, sage helps reduce nasal blockages and its
antibacterial properties help prevent future inflammation.
You will need:
Small handful of fresh sage leaves
2 cups of boiling water
1 tsp apple vinegar (recommended)
Preparation & use:
1. Place the sage leaves in the boiling water and let it sit for 7
minutes.
2. Remove leaves and allow the water to cool.
3. Add apple vinegar.
4. Gargle the water for 30 seconds before bed.
6. Thyme oil
When we’re sleep-deprived or just
exhausted, our muscles become more lax, which causes increased snoring.
Thyme oil can be beneficial in such cases.
You will need:
4-6 drops of thyme oil
4-6 drops of vegetable oil (olive / canola will suffice)
Preparation & use:
1. Mix the thyme and vegetable oil together.
2. Apply the oil mixture to your feet before bed.
7. Eucalyptus oil
Eucalyptus oil is fantastic at decongesting, clearing your nasal pathways, and giving you a snore-free sleep.
You will need:
2-4 drops of eucalyptus oil
1 pot of boiling water
A towel
Preparation & use:
1. Boil water in a pot.
2. Add eucalyptus oil to pot.
3. Place your head above the pot and use the towel to create a “tent” over it.
4. Inhale the steam through your mouth and nose for instant nasal relief.
8. Ginger tea
Ginger is fantastic at preventing a noisy
night. Aside from its anti-inflammatory and anti-bacterial properties,
ginger also increases saliva production which provides lubrication for
the nasal pathways and your throat, allowing air to pass through,
unobstructed.
You will need:
1 inch-long fresh ginger root, peeled and thinly sliced
2 tsp honey
Boiling water
Preparation & use:
1. Boil water in a pot.
2. Add the ginger and let the pot simmer for about 5 minutes.
3. Turn the heat off, cover the pot and wait for 5 minutes.
4. Remove the ginger, add the honey and stir will.
5. Drink the tea before bed.
9. Passion fruit tea
Research shows that passion fruit flowers
have calming effects, aiding in a deeper, more relaxed sleep, which in
turn reduces the likeliness of sleep apnea.
You will need:
Natural passion fruit tea
Boiling water
Preparation & use:
1. Boil the water and add the tea bag.
2. Allow to sit for 7 minutes.
3. Drink the tea before bed to enjoy a calm, quiet sleep.
10. Fresh garlic, onion or horseradish
Strong, aromatic foods like garlic, onion
and horseradish can help prevent snoring by drying out your nose,
reducing congestion. Some claim that these foods also reduce swelling in
your tonsils, preventing sleep apnea.
You will need:
Fresh garlic clove
¼ onion
1 square inch of peeled horseradish
Preparation & use:
1. Chew the garlic/onion/horseradish before bed (if you don’t mind the
smell), or add it to your dinner.
11. Pineapple, bananas and oranges
One of the best ways to prevent sleep apnea
is to improve the quality of your sleep – this can be achieved by
increasing the amount of melatonin (the hormone which makes us sleepy)
your body produces.
One of the most effective and recommended ways to
increase melatonin production is to eat foods that contain high amounts
of it:
Fresh pineapples increase melatonin levels by 266%.
Bananas increase melatonin levels by 180%
Oranges increase melatonin levels by 47%
BONUS TIP: Strengthen your swallowing muscles
In many cases, snoring is caused by the tongue dropping back into the
throat, blocking the airways (which is very dangerous). To prevent this
from happening, you might want to consider a short, daily exercise to
strengthen the swallowing muscles.
Here's How:
Keep your mouth closed, push your tongue against your lower
teeth for 30 seconds. (Repeat 5 times).
Open your mouth, move your jaw to the right and hold it in place for 30
seconds, then do the same action to the left.
Face a mirror and open your mouth.
Work the swallowing muscles for 30
seconds.
If you see the uvula moving – you’re working the right muscles.