The Mega List of Snoring Remedies That Every Snorer Needs to Read
Snoring is your body’s way of telling you that it’s not getting enough oxygen. Unfortunately, it’s a message that alerts everyone else but the snorer. Gone are the days when you had to stuff your ears with cotton just to get some peace and quiet in the bedroom. Sure, snoring is not a serious problem, but it can get really irritating. You might want to go to a doctor if your snoring is unusually loud and disrupting your breathing. Don’t worry though, a few simple remedies and natural solutions can help reduce the frequency of your snores and help you sleep better. Check them out.
Over the Counter Devices
Over the counter devices and medications are generally the first things a doctor would recommend to chronic snorers. Sleeping aids and masks are not the permanent solution to snoring. Temporarily, these devices just open up the air passage and make breathing easier when you’re lying down. Here are a few devices and machines available in the market that might help you with those thunder-like snores.
You can wear a nasal strip over the bridge of your nose while sleeping. The underside of the thin strip has Velcro that sticks to your skin. Nasal strips widen the nostrils, removing any blockage caused by a deviated septum. The thin strips are but a temporary solution, they don’t change the jaw anatomy or affect the internal inflammation.
If nasal congestion or a bad cold is the cause of your bed mate’s snoring, then a nasal spray may come in handy. Just squirt the medicated solution in your nostrils; it cleans out any phlegm or impurities that might have been clogging your nasal passage.
Some medicines like Ramelteon, Zaleplon, and Zolpidem are commonly found in pharmacies. However, the more powerful medications or pills aren’t always available over the counter, you need a doctor’s prescription for them. Consume only a minimum quantity of the drugs prescribed.
Mouthpieces might be a bit more discomforting as compared to strips and sprays but show far better results. An anti-snoring mouthpiece keeps your jaws apart, thereby preventing the throat muscles and tongue from collapsing on one another.
Home Remedies for Snoring
Breathing aids, sleeping pills, and other over-the-counter medication, though immensely effective, can have some side-effects. Some people might also develop allergies and infections if the meds don’t suit their body. We bring you a natural alternative that is just as effective if not more. We have compiled a list of the best natural remedies that you can prepare using the ingredients from your kitchen.
Peppermint is the number one home remedy for snoring. It is a powerful anti-inflammatory and anti-bacterial agent that clears the nose and assists in regular breathing at night. Mint oil is used in humidifiers and nasal sprays as well. Pop in a few mint candies when you have a sore throat. You can also drink peppermint tea (add honey and other herbs to improve the taste) every night for sound uninterrupted sleep. Even gargling with peppermint oil mixed with lukewarm water twice or thrice a day can clear out any mucus blocking your lungs.
Cardamom, known for its distinctive smell and flavor, is an integral spice in most Oriental cuisines. Add a teaspoon of cardamom in a glass of lukewarm water and drink it all in one go (the concoction has a strong flavor and can be unpleasant). The spice has natural decongestant properties that clear the mucus blocking the respiratory passages. It also reduces the swelling in the internal tissues and membranes of the lungs to provide instant relief.
Turmeric is a common kitchen ingredient that has natural antiseptic and antibacterial properties. It is not just a coloring and flavoring agent but is also used in herbal medicine. Turmeric paste is effective in curing skin rashes and relieves itchiness. For sore throats and sinuses, a tall glass of warm turmeric milk can work wonders. Drink the mixture every night before going to bed - it clears out your nasal passage, reduces inflammation of the tonsils, and boosts immunity.
Olive oil is a popular choice among fitness freaks. It is cholesterol free and prevents heart blockages and cardiac issues. Other than that, the oil also has anti-inflammatory properties. It reduces swelling around jaws, the throat, and inner tissues of the lungs. Massaging your chest with olive oil or consuming it with a spoonful of honey every night before bed cures snoring. Add olive oil to your daily diet; it increases your productivity and lifespan.
Garlic has strong anti-inflammatory properties that clean out the excessive mucus and phlegm lining the inner walls of your nostrils. The flavoring agent also works wonders for treating sinus blockages and throat infections. Chew a few garlic cloves on an empty stomach every morning and wash them down with a glass of water. Another way to consume garlic would be to cook it with your food. Some people might find the smell and taste of raw garlic a bit too overwhelming. You can also use garlic with other ingredients like ginger and honey to create a medicated concoction.
Essential oils like lavender, tea tree, chamomile, and clove aren’t just for soothing those frazzled nerves. These flavourful and sweet-smelling oils also have several anti-inflammatories, antiseptic and soothing properties that could help you sleep better. A concoction of essential oils can cure a number of ailments including indigestion, cuts, burns, muscle pains and even sleeping disorders. Rub a small quantity of the oil mixture on your chest, nose, and jaws before going to sleep. You can even consume these herbs in their raw form by brewing them in tea and other concoctions.
Ghee or clarified butter is added not just for flavor but also make food more nutritious and healthy. Ghee strengthens your bones, boosts your immunity and clears up a nasal passage for good. It is a commonly found kitchen ingredient that is also used in several Ayurvedic medicines. Mix it with a few Brahmi leaves, warm up the mixture and massage it gently on your chest. You can even drink a few teaspoons of liquefied ghee to clear out the blockages of your trachea.
As discussed earlier, a blocked nose is a major reason for snoring and breathing problems. Steam treatment might be a slightly uncomfortable experience for many, but it shows the fastest results. It is one of the oldest and most effective treatments for cleaning out the phlegm and saliva lining the nostrils and respiratory passages.
Lifestyle Changes To Help You Sleep Better
Other than being a source of embarrassment, chronic snoring can be a warning sign that all is not well with your body. The next time you find yourself waking up to loud snores, ask yourself - “Am I treating my body right?” A few fundamental changes in your lifestyle can go a long way in ensuring a healthy and happy life.
- Eat a light meal for your dinner
- Avoid alcohol or a smoke before going to bed
- Exercise regularly, burn those calories at the treadmill - it helps you sleep better at night
- Also, try yoga and meditation - it calms your mind, breathing and works wonders in curbing stress and anxiety
- Avoid bed lamps and nightlights – they hinder your REM sleep
- Sleep on your back, straight, prop yourself with a few pillows to get a more comfortable position
- Stay hydrated, keep a water bottle with you at night
When to Visit a Doctor?
Snoring is never considered a serious medical problem. And unfortunately, it’s too late by the time you realize that you do have a serious problem. Chronic snoring can lead to sleep apnoea, a life-threatening condition where your tongue and throat muscles close down on the air pipe. Usually, strapping up a breathing mask or using a simple home remedy can do the trick. But if you still find yourself frustrated, fatigued and cranky due to lack of sleep, maybe it’s time to see a doctor and get some medical help. Get a full-body examination done for internal swellings, infections or cholesterol blockages in the heart.
A visit to the doctor is usually the last resort that most people consider when nothing else works. The physician might recommend some breathing aids and medicines and in some severe cases even recommend surgeries to cure your snores permanently.
The Bottom Line
Studies prove that almost everyone snores once a while, and it’s nothing to be embarrassed about. It is a very natural condition caused by the movement of your throat when the muscles are relaxed. The trouble starts when your snores get louder and more frequent. Severe snoring can disrupt your sleep, causing sleeping disorders like sleep apnoea, insomnia and in some cases even cardiac problems. Whether you’re the snorer or troubled by your partner’s snoring, these tips and tricks would help you both get a solid shut-eye.