Snoring. It’s certainly a tricky, not to mention irritating issue that doesn’t really have a “cure.” There are currently nearly 90 million men and women in the United States suffering from this chronic condition that can disrupt your sleep as well as your partner’s.
It is a truly common problem to say the least, and occurs when relaxed structures in the throat vibrate and start making noise. Numerous studies have shown that sometimes, extremely heavy snoring can have serious medical and social consequences and because of this fact, various products are available on the market for snoring remedies — though most have not proven to be effective.
Since there really is no miracle cure for snoring, certain lifestyle changes and easy home remedies are key to controlling it. If you have the habit of snoring, make an effort to take the necessary steps to combat those pesky sounds so that both you and your loved ones can get the rest and peace that is deserved. Here are the top snoring remedies and home treatments.
1. Peppermint and Goldenseal
Minty, fresh, and already an all-around favorite on its very own, the anti-inflammatory properties found in peppermint help reduce swelling of the membranes in the lining of the throat and nostrils, which help promote easy and smooth breathing. Peppermint remedies also work well for temporary snoring due to allergy symptoms.
Try adding a couple drops of peppermint oil to a glass of water and gargle with it before going to bed. Make sure not to swallow this solution. Do this daily until you get the desired result. Also try rubbing some peppermint oil into the lower portions of each side of your nose before going to bed, as this can help open your airways as one of several snoring remedies.
Goldenseal is another supplement that can be used to relieve congestion in the chest and nasal passages. It’s typically found in powder, liquid, or capsule form and can even be added along with peppermint to a cup of herbal tea to enjoy before heading to bed.
2. Change Sleep Positions or Try Side Sleeping
If your snoring problem is minor, this just might do the trick since lying on the back usually allows the base of the tongue and soft palate to collapse to the back wall of the throat, causing a vibrating sound during sleep. Hence, sleeping on the side may help prevent this.
Use a body pillow to maintain a side facing position that will ultimately hinder the relaxed and untoned muscles in the throat from blocking the breathing passageways. An old remedy that could be useful is to tape a tennis ball to the back of your pajamas so you don’t roll onto your back. Those who own beds with recline control can even set the bed in an angled head-up position to further open up nasal airway passages.
3. Olive Oil
As a strong anti-inflammatory agent, olive oil eases the tissues along the respiratory passages to reduce swelling and to clear passages for air. It can also reduce soreness and has proven to be a fantastic remedy to regularly use to lessen the vibrations in the throat and to stop snoring.
Try taking two or three sips of olive oil before going to bed daily. Or for a sweeter combination, mix one-half teaspoon each of olive oil and honey.
4. Steam
With nasal congestion being one of the main reasons behind snoring, one of the best and most simple solutions for reducing congestion would be to just inhale some good old steam.
5. Avoid Alcohol and Sedatives
Occasional snorers can find their problems exacerbated by night caps or any other adult beverage before bed. Not only does alcohol relax the muscles keeping airways open, but having some before bed also leads to less restful, more disturbed sleep. Basically, do not drink alcoholic beverages or use sedatives at least two hours before bedtime.
6. Stay Well-Hydrated
While drinking alcohol is not recommended, it is suggested that habitual snorers do drink plenty of fluids and to stay hydrated, as secretions in the nose and soft palate can become stickier when an individual is dehydrated– this can create more snoring.
7. Clarified Butter
Clarified butter, also known as ghee, has certain medicinal properties that can help open up blocked nasal passages. Try warming a small amount of clarified butter in a microwave before putting two or three drops of the lukewarm solution in each nostril. Do this daily before going to bed and again after waking up the next morning.
8. Channel That Inner Yogi
Practice Pranayama, a type of yoga exercise dedicated to learning how to control your breathing. It is an incredible technique for relaxation and has, for many years, been widely used to relieve various sleep disorders, including sleep apnea. Look into some classes or practice at home to possibly reduce or eliminate snoring. You’ll also likely feel more rested, rejuvenated, and energized as a result!
9. Consider Getting a Humidifier
Dry air can contribute to any snoring problem because it further dries out the throat and nasal membranes, creating congestion that goes on to restrict natural breathing patterns and cause tissues to vibrate. Humidifiers could help by eliminating excess dry air and by creating more comfort for the body to allow for more natural breathing. There’s even the option of adding essentials oils to the humidifier.
10. Opt for an Oral Appliance or Other Device
When all other options have been exhausted, think about getting a dental appliance that can help change the opening of your airways to provide the tongue with enough room and to avoid obstruction when sleeping. The American Dental Association reports that devices worn only during sleep may be an effective treatment option and can help eliminate snoring altogether.
Oral appliance typically fits like sports mouth guards or orthodontic retainers, working to support the jaw in a forward position to help maintain an open upper airway. In more extreme cases, some snorers have even opted for a neck brace—the kind commonly used for whiplash– to stop their snoring because it works to keep the chin extended so that the throat doesn’t bend, allowing the airway to stay open. Soft foam braces, available at many drugstores or medical supply stores, often work very well.
Let Us Help!
The primary goal at Sleep MD NYC is to help you and your bed partner receive the much-needed rest you’ll need to properly function every night and all the time. For more information on snoring remedies and to rid yourself of any sleep-related problems, please reach out and contact Dr. Shukla to get the help and care you deserve.
