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Natural Remedies For Snoring

natural snoring remediesI sleep with a snorer, which often leaves me feeling frustrated and sleep-deprives. If you sleep with a snorer too, I’m sure you feel my pain! But as frustrating as it can be for me, I know it’s equally frustrating for my husband Dave (the snorer) because it frequently causes him headaches.

When I first realized Dave was a snorer, I bought nasal strips and over-the-counter sleep medicine for him and ear plugs for myself. I even started to research if a CPAP (Continuous Positive Airway Pressure) machine might help due to how terrible Dave’s snoring was!

Luckily, after learning more about why people snore, I’ve realized that it usually comes down to a few simple problems that can be treated quickly and naturally. Try these home remedies to help avoid snoring-related health problems and finally get a good night’s sleep!

natural snoring remediesIncrease Bedroom Humidity

One of the first snoring remedies you should try is a humidifier in your bedroom. If your bedroom is warm and dry, it can cause your nose to dry out when you inhale and lead to snoring.

Snoring is a vibration in your air passages from your mouth and throat, and keeping these areas moisturized can help. A humidifier will add a little more moisture to the air, which may be all you need to quiet the snoring!

natural snoring remediesDrink Plenty Of Water

Drinking plenty of water throughout the day will help keep your nasal passages moisturized through the night, too. Check out these 23 simple ways to remind yourself to drink more water!

natural snoring remediesSleep Position

If you normally sleep on your back, try sleeping on your side and propping up your head slightly with a pillow. When you sleep on your back, your tongue and soft palate rest against the back of your throat muscles, which can block the airways and cause more snoring.

If you move around in your sleep, there are a couple of ways to prevent yourself from rolling onto your back. One way is to use tape or a strip of cloth to attach a tennis ball to the back of your shirt. Another option is to sleep with a body pillow on either side of you to help hold you in place.

natural snoring remediesControl Your Weight

Gaining weight, particularly in the neck area, can actually trigger snoring. Losing just 10 percent of your body weight can help ease the constriction of the upper airway and help reduce snoring.

According to the American Academy of Otolaryngology, snoring is most frequent in males and people who are overweight, and it usually worsens with age. To help control snoring,it is important to live a healthy lifestyle by eating a healthy diet and exercising regularly.

Check out these 7 rules for lasting weight loss, and work on incorporating a few healthy lifestyle changes.

natural snoring remediesEstablish Regular Sleep Patterns

If you crawl into bed exhausted every night, you quickly fall into a heavy sleep without much muscle control, which can make snoring worse. So it’s important to make sure you’re getting enough sleep!

Avoid drinking alcohol as much as possible before bed. Instead, opt for a calming chamomile or peppermint tea with a touch of raw honey!

natural snoring remediesFight The Dry

Taking a hot shower or using a saline nasal spray before bed can open up your nasal passages, decreasing the likelihood of snoring. Adding a few branches of eucalyptus to the shower will release its oils, helping to soothe inflamed airways and clear nasal congestion – plus, it smells amazing!

natural snoring remediesReduce Bedroom Allergens

Allergens like pollen, dust, and animal dander can cause congestion and irritate your airways, both of which can contribute to snoring.

Try this simple method for dusting a ceiling fan, and change your sheets and pillowcases regularly. Also make sure you’re changing your air filters on a regular basis.

natural snoring remediesUse Essential Oils

Essential oils can be a useful remedy to stop your snoring. You can mix 5 drops into a small glass of water and gargle it before bed, add a few drops to a diffuser, mix it into a carrier oil and rub it on your feet, or you can make a spray to spritz on your pillow before bed. Learn how to make a lavender linen spray here.

Here are a few essential oils that can help with snoring:

  • Eucalyptus essential oil has analgesic, antispasmodic and antiseptic qualities and is used to treat a number of breathing issues. It opens sinuses and clears up congestion, which just might be all you need to stop snoring!
  • Lavender essential oil is known for its sleep-aid properties, which can help you relax and enjoy restful sleep. Plus, it’s antibacterial and anti-inflammatory, so it can help prevent issues with allergens or inflammation too.
  • Peppermint essential oil is also used to treat breathing difficulties such as asthma and coughs. It has anti-inflammatory properties and can reduce inflammation in nasal passages which will help to ease your breathing.

Note: If you’ve tried several natural remedies with no success, talk to your doctor. Snoring may be a symptom of a more serious condition, like obstructive sleep apnea. A sleep study or medical treatments may be necessary.

How do you treat snoring?

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  • Sleep apnea is a very serious condition that must be treated by a sleep medicine doctor. Anyone who snores should have a sleep study done to rule out sleep apnea. It can save your life. I have sleep apnea as do my brother and sister. It is caused by an abnormality in our palates, a genetic trait in my mother’s family. I became very depressed from lack of sleep. Fortunately, I have a good friend who has sleep apnea and insisted I see a sleep medicine doctor. After introductions, he asked me to open my mouth, looked at my palate, and told me I had sleep apnea and would have to have a sleep study done so my insurance company would pay for the CPAP. Not only do I have sleep apnea but I also have restless legs syndrome and periodic limb movements in sleep for which I take medication so I can sleep. I encourage anyone who does not sleep well to see a sleep medicine doctor for evaluation. It can save your life.

  • The lady that suggested a sleep study is wise. Most of the time snoring is a result of sleep apnea and the only way one can find out if they have it is through a sleep study. If one does have it then they will undoutedly recommend a cpap machine. They are cumbersome but they really do help and if one gives it a chance, say, using it faithfully for a couple of weeks, one will adjust and get used to it. I know because I use one. Sleep apnea is a very serious thing, nothing to laugh at. Although the apparatus one has to wear is not very attractive, if it helps one get a good nights sleep and not keep others awake, it’s worth the sacrifice.

  • I think my poor hubby’s problem is not having a regular sleep schedule. The doctor also mentioned that he has some issues with his sinus cavities, making it hard to breathe when he lies down. If these suggestions don’t work, or you think something is wrong, it’s always good to check in with the doctor, too!

  • My husband had the throat surgery that adjusts the palate especially for snoring. It didn’t last more than a year for him and he’s back to snoring. Thank the Lord we have a guest room that I migrate to if he wakes me up. I’m definitely going to try a couple of these; humidity and EO might work. We’ve tried all the others, even earplugs for me!

  • My boyfriend snores to the high heavens, and I am an ULTRA-light sleeper. Recipe for disaster. We do most of these, but I’ve never tried essential oils. Definitely going to whip up some lotion with eucalyptus ;)

    -Clarissa @ The View From Here

  • I also have sleep apnea (fat & former smoker). When I feel a little stuffy, I put some, I’ll be truthful, A LOT, of eucalyptus essential oil into my diffuser & put it behind my cpap aimed at the air intake. I always sleep like a baby when I do this. I also do it even if I’m not stuffy as I love how it opens me up & I LOVE the smell!!

  • Hi Jillee –
    This blog caught my attention, because I am a snorer…and sometimes my hubby snores as well. You stated that your husband often wakes up with headaches, so I wanted to let you know about something. Back 10+ years ago I went to my family doctor (for a totally unrelated health issue). While we were talking, I let her know that I woke up almost every single day with a headache. She told me that I should NOT wake with a headache…that headaches typically come on during the day as opposed to waking up WITH one. She indicated that it may be sleep apnea. She set me up for a sleep study and low and behold, I have sleep apnea. I had no clue (because I don’t resemble the typical person who has sleep apnea). I am 5′ 4″ and 120 lbs. Most ppl with sleep apnea are over weight (and many of them are men). When I sleep with my CPAP machine and mask, I never wake with a headache. If I happen to fall asleep without my mask (and go all night without it), I wake with a terrible headache (as I stop breathing, on average, 25 times per hour for 10 seconds or longer). I cut off the oxygen to my brain (no wonder my head pounds!!!). I just wanted to share that with you. If your hubby wakes with headaches, perhaps he should go in for a sleep study

  • I have rather bad sleep apnea – not affected by weight loss and sinus surgery not recommended. When I first started treatment my doctor told me that if you snore you have an apnea (of some degree of severity) but if you have an apnea you don’t necessarily snore. I do use your breathing jar but with inconsistent success. I’m still tweaking the oils hoping to increase it’s effectiveness for me.

  • A hotel-size bar of soap under the bottom sheet at the bottom of the bed WORKS!
    There is a convoluted explanation of how and why but I don’t care because it works.
    Just remember to change the soap when you flip the mattress, or when you notice that the cramps are back.

  • I can vouch for a drop of lavender oil under each big toe before bed. I never hear a peep out of my snorer… when he remembers to use it. ☺️

    Crazy, huh?

  • Please watch your snoring partner! Although it’s only a footnote to the blog post, sleep apnea is very dangerous, and more common than people want to admit. Apnea causes a host of health problems that most people don’t think about. Snoring is an indicator of the underlying problem. I begged my husband for years to get a sleep study, and though it took moving out of the bedroom for a while, finally convinced him to go. He has been on CPAP treatment for nearly 9 years now, and it has changed his life. His quality of sleep is so much better, and I don’t have to worry any more. I used to lie awake counting the seconds his breathing would stop, waiting for him to start breathing again. And I’m sorry, but to be a little selfish, the quality of MY sleep was horrible because of his snoring and choking, and the deadly silence. Testing and treatment can save lives, so please take snoring seriously!

  • I have been told by others that I snore. I think it’s probably because I have seasonal allergies. The high mold and pollen counts can make it difficult to breathe. I had mild asthma as a child but later outgrew it. I’ve tried the breathe right strips but when I didn’t notice much of a difference. Also when my Sister and I used to share a room, she didn’t think the strips helped me out much. I would be interested in using the essential oils. How do you use them, for snoring?

  • Breathe Right nasal strips help a lot by allowing me to breathe through my nose and never open my mouth during the entire night. No drugs; just sleep.

  • Do you have a natural cure for SEVERE upper leg cramps? We have tried magnesium tablets, cramp stop, muscle relaxants cider vinegar drink and tonic water containing quinine. All to no avail.

    • I too have terrible cramps in my legs, toes, feet and ankles – sometimes all together! Mine was due to chemo and thalidomide treatment after my stem cell transplant. Plenty of water during the day AND night, cool bedroom and too much heavy bed linen, seem to help. Magnesium doesn’t help in my case, but I have heard that putting a bar of soap under the bottom sheet, at the end of your bed helps!! Give it a go.

    • I take potassium 550 mg x5 pills at bedtime, when the cramps start up, and the cramping is gone by the next day, They rarely recur the next day or nite. Potassium can interfere with heart rhythm, so don’t go nuts–5 tabs is enough.

    • I know this sounds weird, but a friend of mine who was a waitress for many years told me that drinking a small amount of dill pickle juice works.

      I have fibromyalgia and get frequent severe muscle spasms all over… It’s been my experience that pickle juice is exceptional. Unfortunately, it doesn’t prevent the spasms, it just stops the current one.

      As soon as you feel the spasm starting, get a 1/4 – 1/2 cup of pickle juice and start slowly sipping it. It takes a few sips, and there doesn’t appear to be a specific amount, but you should feel the severity of the spasm first lessen and then disappear.

      Good luck!! Living with muscle spasms is horrible and I hope you find a way to either cope with them or, better yet, get rid of them

    • I also have severe cramping due to high levels of acid in my blood stream which is in relation to my kidney transplant and all the meds I’m on! I take magnesium 1000 mg. Twice a day, sodium bicarb 650 mg. Three times a day, a prescription casitroil twice a day and sometimes this doesn’t stop the cramping so I was ready to go to the hospital because my cramps were so severe but I remembered about the pickle juice and as I took my first gulp, it started to work immediately! I will try the bar of soap to see if that’ll help too! Severe cramping is miserable so hopefully we can all get them to stop!

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