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

 

 

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.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How to Choose the Best Cooking Oils for Every Task

The mutual ingredient in any recipe, be it a salad, dessert, sauce, soup or a main dish are cooking oils. They’re just essential in any kitchen, there’s no way around it, and knowing which oil works best for which task can become the card up your sleeve that will elevate your cooking skills from average to profound. Not pairing cooking oils to a specific dish, on the other hand, can ruin its taste and texture, as anyone suffering a fiasco after trying to crisp up French toast using butter will know.

In order to know which oil to use in which case, you’ll have to know a little science, as the smoke point of a specific oil variety is what makes it suitable for a specific task. The general rule is the higher the smoke point of an oil, the crispier the result. 

 

That’s why oils with a high smoke point, such as avocado oil, ghee, refined olive, and peanut oil, are typically used when high temperatures are involved and are best for frying, grilling, and roasting. Oils with lower smoke points, e.g. butter, shortening or linseed, on the other hand, will never yield a crispy crust at high temperatures. 

 

Another thing to consider is the taste of the oil, with sweeter or neutral oils like butter and sunflower oil being more suitable for baking desserts, whereas more fragrant oils, e.g. pumpkin seed oil, sesame oil, and extra virgin olive oil shine the most as an ingredient in salad dressings, sauces, and dips.

The last thing to consider is the degree of refinement: refined oils typically have a higher smoke point than their virgin counterparts. So, extra virgin olive oil, for instance, will be best suited for salads and dressings, whereas refined olive oil will be perfect for baking, roasting and sauteing. 

 

Also, don’t forget that you can always mix several oils together to get a blend that will yield your desired results and taste. Returning to the example of French toast, I typically mix butter and grape seed oil to get perfectly crispy, and yet rich and buttery French toast. 

 

The chart above explains the best application for several popular oil varieties. Below we list the best cooking oils for each culinary task, be it flavoring, baking, roasting or frying.

The Best Oils For Cool Dishes

Salads, dips, marinades, and dressings are the most receptive of interesting, fragrant oils that have a relatively low smoke point. These oils include unrefined peanut oil, extra virgin olive oil, sesame oil, linseed or pumpkin oil. 

 

When choosing a specific type of oil, consider its flavor, texture, and color. Unrefined coconut oil, for instance, will have a strong coconut taste and will impart that taste onto the dish, which may not benefit all salads or marinades.

The Ultimate Cooking Oils for Cooking at High Temperatures (Roasting, Searing and Frying)

As we mentioned previously, you’ll need an oil that has a high smoke point to yield that crispy, caramelized crust. These oils include refined avocado oil, which has the highest smoke point, but also other refined oils, like peanut, olive, sunflower, vegetable and coconut oil. 

 

Since these oils are all refined, they typically have a very neutral flavor profile and can be used interchangeably.  

 

These Oils Are the Best Cooking Oils for Stewing and Sauteing

Sauteing, preparing a sauce or stewing requires longer cooking times over medium to low temperatures and so oils with medium to high smoke points are perfect to achieve this task. These oils include olive oil, canola or vegetable oil, sesame oil, avocado oil, grape seed oil, sunflower, corn oil, and others. 

 

Choose the one you like the most, one that fits your taste and budget, and maybe consider how healthy a certain cooking oil is as well since some oils have associated health benefits, whereas others, such as vegetable oils, grease or margarine, have a bad rep. 

 

The Best Cooking Oils for Baking

Baking doesn’t typically require a high smoke point, but a neutral or slightly sweet flavor profile will be essential for baking, especially for desserts. That’s exactly why adding olive oil instead of shortening, even just to grease the pans when making desserts is a big mistake. Instead, choose a neutral oil such as canola, shortening, butter, margarine, virgin coconut or avocado oil for baking.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement