If You Can’t Stop Snoring, Natural Remedies Just Might Help You (and Your Partner)

Have you ever been kept up by your partner's loud snoring? Better yet, have you ever been woken up by your own loud snoring? Despite what you may think, snoring is completely natural and almost everyone does it. We snore because our throats become very relaxed when we are in deep sleep and it starts to move. However, severe snoring can cause insomnia, disrupt our sleeping patterns and irritate the people around us.

Here at Bright Side, we've collected some information about some natural remedies that stop snoring and prevent more serious problems such as insomnia, weight gain, and anxiety from arising.

Snoring happens because we lack air through our throat and nose while we sleep. This causes the surrounding tissue to vibrate which results in that loud snoring sound. In some cases, people who snore have more nasal tissue (uvula) that is prone to vibrate than others.

1. Try some peppermint oil and goldenseal.

Sometimes snoring occurs when a person is congested due to nasal or chest congestion. Peppermint oil can help to unclog the sinuses and relieve a sore throat. It usually acts as an expectorant in order to help your airways open, clear mucus, and reduce congestion. A few studies have shown that compounds found in peppermint oil have a lot of antimicrobial, antiviral and antioxidant properties which means that it can also fight infections in the respiratory tract.

Goldenseal is another treatment that can help with snoring. It can relieve congestion in your chest and the nasal passages. Goldenseal is mostly found in herbal remedies for allergies and colds due to its antibiotic and immune-boosting capabilities. Furthermore, some research suggests that medicinal plants like goldenseal can improve immune function by increasing antigen-specific antibody production making it an ideal natural remedy for bronchitis.

2. Take some vitamin C.

Vitamin C is the go-to natural remedy when it comes to boosting your immune system and promoting respiratory health. One of the main causes of snoring is the blockage of the airway caused by our sinuses. This causes the mouth to open and the uvula (fleshy extension at the back of the palate that hangs above the throat) to vibrate.

By consuming enough vitamin C, you will help to clear the sinuses. A few of the best foods rich in vitamin C to consume are broccoli, oranges, lemons, red bell peppers, papaya and most importantly, pineapples. Pineapples also contain the sinus-fighting agent called bromelain (an enzyme that is known for its anti-inflammatory and anti-swelling abilities).

  • Have a glass of freshly squeezed orange juice or a few slices of pineapple an hour before you go to bed.

3. Spearmint and fenugreek

Digestion plays a vital role in our sleeping patterns and could be one of the reasons why your sleep is disrupted by your snoring. Spearmint and fenugreek are miraculous herbs that can cure snoring caused by indigestion or acid disease in the digestive tract. Furthermore, they both reduce inflammation inside the body such as bronchitis, tissue infection and chronic coughs.

Both of these can help your body get rid of excess acid and can also decrease your chances of snoring. Fenugreek can fight sleep apnea and improve digestive health while spearmint relieves indigestion and acid reflux symptoms.

  • Each of these herbs can be found in various forms, like liquid, powder, and pill.

4. Eucalyptus

Eucalyptus in herbal medicine has been known to help with chest colds and is also valued for its ability to reduce inflammation and improve respiratory conditions. Approximately 70% - 90% of eucalyptus oil is rich in antioxidant, anti-inflammatory, and pain-relieving properties.

It can also fight bacterial, viral and fungal infections while also helping to keep the respiratory tract clean and prevent mucus from building up. There are various ways to apply eucalyptus oil in order to avoid snoring during the night.

  • Add some eucalyptus leaves in a steam inhaler and breathe through your nose and mouth to help clear your sinuses.
  • You can also try using a steam bowl. Put your head over it with hot water and cover it with a towel to inhale the steam.
  • Do this right before bedtime in order to help clear out your airways and reduce inflammation in your nasal passages.

5. Consider getting an oral aid.

You may want to talk to your doctor about getting an oral aid to help you open your airways so that your tongue has enough room and doesn't obstruct your breathing. There are some reports from the American Dental Association that devices worn during sleeping hours can be effective in helping people to eliminate snoring.

An oral appliance fits in the mouth like an orthodontic retainer, it supports the jaw by placing it in a forward position which keeps the upper airway open.

6. Watch your weight.

Sometimes excess weight, especially around the neck, can cause your throat to become more narrow when you are laying down, thus increasing your chances of snoring. According to a study done by Lung India, the neck circumference of patients who snore was significantly larger than the neck circumference of patients who didn't snore.

This shows that the neck size of individuals plays a significant role in snoring, and people who are overweight are more likely to snore than those who aren't due to the narrowing of airways. Reducing your weight can improve your sleeping patterns and increase the health of your respiratory tract.

7. Get a humidifier.

If your snoring is caused by nasal congestion or allergies, then dry air can worsen your symptoms. In fact, dry air contributes to snoring due to the fact that it dries out your throat and the nasal membranes, creating congestion. Congestion then restricts the clear breathing path by causing the tissue to vibrate.

A humidifier could be an ideal solution to this problem. It will eliminate the dry air in the room and create a more comfortable environment for your body, lungs, and breathing. If you'd like, you can also add some essential oils to it such as peppermint and eucalyptus.

8. Quit smoking.

Cigarettes irritate the lining of our nasal cavities and the throat, causing it to swell and develop catarrh. When the nasal passage becomes congested due to cigarette smoking it becomes more difficult to breathe through your nose because the airflow is decreased.

When this happens, you are more likely to snore and the congestion increases with every cigarette. Even non-smokers who inhale second-hand smoke from other smokers are more likely to develop chronic inflammation in the nose and throat passages, increasing the risk of snoring.

  • If you're not mentally ready to quit smoking, try to cut back and avoid inhaling smoke for at least 4 hours before you go to bed.

9. Improve your diet.

As mentioned earlier, a diet rich in antioxidants and enzymes that reduce inflammation inside the body is the best way to eliminate snoring. Consuming dairy products right before bed can worsen your snoring as it leaves a layer of mucus inside the throat and the mouth which then adds to the blockage of airways.

Furthermore, try to avoid eating large meals right before bedtime. When your stomach is filled with food, it pushes up against your diaphragm and affects your rhythmic breathing, making you more likely to snore as you need more air to pass through your body.

Foods to avoid:

  • Fried food
  • Dairy products
  • Alcohol
  • Chocolate
  • Processed food
  • Simple carbohydrates

10. A natural remedy to reduce snoring

This remedy is made of all natural ingredients to help you reduce the amount of mucus your body produces, boost your immune system and provide nutrients. Furthermore, it will clear your throat and nasal pathways from excess phlegm, soothe nasal pressure, and clear the respiratory tract.


  • 2 carrots
  • 2 apples
  • 1/4 of a lemon
  • 1 stick of ginger
  • 1 cup of orange juice

Blend all these ingredients together and drink it a couple of hours before bedtime.

Have you tried any of these methods before? What did you think about them? Which one helped you the most? Please let us know in the comments below. Also, don't forget to share this with your family and friends who suffer from snoring.

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