Natural Home Remedies for Snoring

Snoring is defined as the vibration of respiratory structures, resulting in sound during breathing when asleep. Snoring may be, but is not always, a sign of obstructive sleep apnea.

PREVALENCE

One study published in the American Journal of Respiratory and Critical Care Medicine reported that of their test subjects, 5.7% of men and 1.2% of women had sleep-disordered breathing.  Other studies in different countries report much higher percentages of snoring for both genders, up to 71% for men and 50% for women. Most women who snore are post-menopausal.

RISK FACTORS

ALLOPATHIC TREATMENT

  • CPAP for sleep apnea
  • Dental appliances
  • Nasal spray (medicated)
  • Nasal strips
  • Somnoplasty (using radio waves to shrink tissue on the soft palate)
  • Surgery if the snoring is due to sleep apnea

SELF TREATMENT

DIET

The first thing to do is to lose weight if you are overweight.

To promote a fit body and healthy immune system, it is important to eat a balanced diet, with as much variety as you can manage, with lots of whole, fresh vegetables and fruits, quality protein and healthy sources of monounsaturated fat.  The Zone is an excellent nutrition plan.

FOODS AND OTHER SUBSTANCES TO REDUCE OR ELIMINATE

  • Alcohol (especially close to sleep time)
  • Sedatives
  • Sleeping pills
  • There is more than one theory about why smoking makes snoring worse, but it is bad for you in every possible way, so just stop!

TEAS AND OTHER LIQUIDS

  • Ginger
  • Goldenseal
  • Honey in hot water
  • Mint
  • Nettle Leaf
  • Sage

HERBS AND SPICES

  • Asthma weed
  • Cardamom
  • Cayenne pepper
  • Fenugreek
  • Garlic
  • Turmeric

ESSENTIAL OILS

Essential oils can be administered via a diffuser for inhalation, administered topically in a carrier oil (coconut, almond, olive, etc.), or undiluted drops can be added to a hot bath or compress.  You can rub essential oils (diluted in a carrier oil) on the bottom of your feet.  Find recipes for blends on the web or create your own blend.  Some oils help clear sinuses and some will help you relax. You can add a drop in water and gargle, but don’t swallow.

  • Cedarwood
  • Clove
  • Eucalyptus
  • Fennel
  • Lavender
  • Lemon
  • Marjoram
  • Peppermint
  • Pine
  • Sage
  • Valerian

OTHER SUBSTANCES AND SUPPLEMENTS

The cost of having a blood test to determine if you have nutritional deficiencies is likely to be negligible compared to over-consuming expensive supplements that you do not need.

  • Goldenseal
  • Helps Stop Snoring essential oils throat spray
  • Vitamin C

HYDRATION

Staying hydrated will help keep your nasal passages clear and may decrease snoring.  Water is essential and a main nutrient for the human body. Without it, you cannot survive for many days.  Staying hydrated is fundamental for a healthy body, so how much is enough?  There are so many differences in people (i.e., how much we sweat), as well as the diets we consume (a lot of water comes from healthy, whole foods), but a general rule is to consume enough water that your urine is clear, but not so much that you dilute your nutrients.  If you are taking certain supplements that make your urine yellow, then you can start out with the formula of drinking ½ to one ounce of water for each pound you weigh.  If you weigh 130 pounds, drink 65 to 130 ounces of water a day.  Definitely drink when you are thirsty.

EXERCISE

Exercise in general may decrease snoring.  That exercise is beneficial for overall health is undisputed.  If you are ill, you will want to take it easy, of course, but there is always something you can do to support your body.  Do what you can without making yourself feel worse.  Exercise in fresh air whenever possible. Do exercises for your tongue and throat: https://www.sleepfoundation.org/articles/these-mouth-exercises-may-help-stop-snoring

SLEEP

Studies show that lack of quality sleep affects the production of disease-fighting antibodies. If your snoring disrupts your sleep, it’s time to do what you can to mitigate the damage. If you wake in the morning after 7-9 hours of uninterrupted sleep feeling unrested, you aren’t getting enough sleep or you have an underlying health condition.

EMOTIONAL SUPPORT

Stay calm.  Anxiety undermines health and sleep.  Practice relaxation exercises, talk to a friend, meditate. Do what works for you to stay mellow. Some of the following relaxation methods may be helpful for you:

OTHER THINGS YOU CAN DO

  • Breathe in some steam before bedtime.
  • Consider whether or not the pet sleeping in your room has dander or hair that might irritate your mucous membranes.
  • Decrease intake of inflammatory foods which might inflame your tissues.
  • Get rid of your pillow or find one that doesn’t put a kink in your neck.
  • Humidify your bedroom.
  • If you sleep alone, you can monitor your snoring with an App for your tablet or phone, like SnoreLab, which will tell you how often and how loud you are snoring.
  • Incline your bed, raising the head of the bed.https://www.bulletproof.com/sleep/sleep-hacks/inclined-bed-therapy-sleep/
  • Keep regular sleep schedules.
  • Raise the head of your bed 3-6 inches.
  • Sleep on your side
  • Try an Acusnore anti snore ring

ALTERNATIVE THERAPIES

  • Acupressure – https://www.amazon.com/Acusnore-Acupressure-Activators-Sufferers-GUARANTEE/dp/B00MI0IRK0?th=1
  • Acupuncture -https://www.pacificcollege.edu/news/press-releases/2015/05/14/stop-snoring-acupuncture
  • Chinese Medicine – https://www.ncbi.nlm.nih.gov/pubmed/22298445
  • Chiropractic – https://www.thejoint.com/texas/dallas/lincoln-park-28017/can-chiropractics-help-you-stop-snoring
  • Earthinghttps://www.foodrenegade.com/can-earthing-reduce-snoring/
  • Homeopathy – https://www.drhomeo.com/homeopathic-treatment/homeopathic-treatment-snoring/
  • SCIO – https://www.spiritualityrm.com/single-post/2017/06/07/QUANTUM-SCIO

CAUTIONS

  • Antihistamines may make your snoring worse.
  • Sedatives may make your snoring worse.
  • If your snoring does not respond to home remedies, check with your doctor; you may have a structural problem.

PREVENTION

  • A healthy weight for your size
  • Adequate hydration
  • Regular exercise
  • Low stress levels
  • Quality sleep

 

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