Introduction: 

Do you snore and are embarrassed about it? Do you know someone who snores, and it gets difficult for their loved ones to sleep around them? Wondering how to stop snoring? Read along to know simple home remedies that will help you get relief.  

Snoring is an unpleasant sound that occurs when air flows through a partially obstructed airway. Snoring occurs when the tissues at the top of your airway rub against each other and vibrate. Snoring is usually a common problem usually experienced by middle-aged adults. People who snore often experience an unrefreshing sleep, frequent awakening from sleep, choking sensations, daytime weakness or personality changes; they can develop potentially life-threatening conditions. It can sometimes lead to a serious health condition called obstructive sleep apnoea. Obstructive sleep apnoea is characterised by periodic episodes of full or partial upper airway obstruction while sleeping. Simple lifestyle measures like losing weight and quitting smoking and alcohol can be the answers for how to stop snoring naturally. ^1-4 

Chronic nasal congestion due to rhinitis (inflammation affecting the nose) or sinusitis (inflammation of the sinuses) is a common cause of snoring. You may visit your doctor to undergo a thorough physical examination along with tests like X-ray, MRI or CT scan to rule out other causes.

Dr Ashish Bajaj – M.B.B.S, M.D. in Clinical Pharmacology and Toxicology

What Causes Snoring? 

There can be various causes that could lead to snoring. Some factors that can affect your airway and result in snoring include: 

• Obesity: Obese people tend to have extra tissues at the back of their throats, resulting in narrow airways  
• Cold  
• Allergies  
• Alcohol consumption  
• Anatomy of your mouth and air sinuses: A long soft palate includes enlarged tonsils, adenoids or a large tongue.    
• Sleeping position: When sleeping on the back, snoring is usually frequent and loud due to gravity’s effect on the throat, narrowing the airway  
• Problems related to the nose: A crooked separation between your nostrils can result in snoring.  
• Not getting adequate sleep: It can cause further throat relaxation, resulting in snoring.^5,6  

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Symptoms of Snoring: 

Some of the symptoms associated with snoring are: 

• Silent vibrations or whistles to loud rumbling, snorting or grumbling sounds  
• People who snore may change positions at night and have a dry and sore throat when they wake up. 
• Feel tired throughout the day 
• Sleep deprivation can lead to headaches and mood swings. 
• Some people have breathlessness, and their breathing even ceases for a few seconds when they are sleeping.⁶ 

There could also be other symptoms like: 

• High blood pressure 
• Restless sleep 
• Chest pain, choking and gasping at night 
• In children, it may cause poor attention, poor performance in school or behavioural problems.⁵ 

However, a few people do not realise that they have been snoring during sleep.    

Also Read: Home Remedies To Cure Bad Breath Naturally

Snoring is a common manifestation of obstructive sleep apnea.Obstructive sleep apnea (OSA) is characterized by episodes of a complete (apnea) or partial collapse (hypopnea) of the upper airway with an associated decrease in oxygen saturation or arousal from sleep. [1] This disturbance results in fragmented, nonrestorative sleep.. Seek a ENT specialists help.

Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)

Suggested Home Remedies for Snoring: 

The following home remedies can help to manage snoring: 

1. Peppermint Oil    

This oil contains anti-inflammatory properties. It might help clear your nose and respiratory tract and help you minimise snoring and mild sleep apnoea related symptoms.⁷ Few drops of peppermint oil can be taken with water and gargled before sleeping. It will help if you remember not to swallow this solution. This can be done until the desired result is obtained.  

2. Eucalyptus Oil    

This essential oil has demonstrated the ability to break down mucus accumulated in the respiratory tract and sinuses. Thus, it is helpful to clear the sinuses and airways, aiding in much easier breathing.⁷ Few drops of eucalyptus oil can be taken in a bowl of hot water, and the stream can be inhaled. Your head can be covered with a towel to make this remedy more effective.  

3. Palash  

Palash has properties to relieve nasal congestion significantly. Nasal congestion may be a reason for snoring; thus, it may benefit and relieve you from snoring. Decoction of the bark can be consumed with some salt for benefits and relief.^3,8 

4. Musta (Nut Grass)  

It helps adults and children to get relief from cold-related congestion that may be the reason behind snoring. Coarse powder of musta boiled and reduced in milk when consumed regularly will help gain benefits.^5,8 

5. Black Pepper  

Black pepper helps open the nasal blockage, which is the prime reason behind snoring. Mix an equal quantity of black pepper, cardamom, cumin seeds, and cinnamon and grind into fine powder. Sniffing this powder a few times a day may help get relief from snoring.^3,8 

6. Spider Wort  

The whole spider wort plant crushed and boiled in water can be inhaled in the form of steam. It enables you to get relief from nasal congestion, cold and cough, a few of the significant causes of snoring.^3,8 

7. Ajvain  

Ajwain has benefits in relieving nasal block when inhaled, especially as steam. The nasal blockage has been identified as a significant cause of snoring; thus, taking steam using ajvain water may help you get relief from snoring due to nasal congestion. Take some ajvain seeds and crush them. Keep these crushed seeds tied in a cloth and sniff them. You can also add ajvain into boiling water and inhale the steam before going to bed to get benefits and relief from snoring.^3,8  

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Other Remedies 

Some bedtime remedies that can help to manage snoring include:  

• Changing your sleeping position: Keeping your head in an elevated position while sleeping might remove gravity’s effect on the throat, which helps in easy breathing and gives relief from snoring. Sleeping on your side can also help to prevent snoring. 
• Using an anti-snore mouth appliance: These appliances help to bring your lower jaw and your tongue forward while you are sleeping, keep your jaw in the proper position so that air can flow properly, often providing an effective solution for how to stop snoring immediately.
• Clearing nose blocks: Using a nasal decongestant or nasal strips can ease breathing while sleeping if you have a stuffy nose, keep nasal passages open hence, preventing snoring. 
• Maintaining an air moist bedroom: If your bedroom has dry air, your nose and throat membranes could get irritated and vibrate, causing snoring. Hence, using a humidifier is one of the methods for how to reduce snoring and it may help prevent snoring as well. ^6,9 

Some lifestyle changes that can prevent snoring include:  

• Quitting smoking  
• Losing weight  
• Avoiding alcohol and calming and sleep-inducing medications, as they relax the throat muscles and hinder breathing  
• Before going to bed, watch what you consume. Eating large portions of food or taking certain foods that may cause allergies before bedtime can make snoring worse.  
• Exercising regularly.⁹  

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When to Seek Medical Help? 

Usually, snoring is associated with a sleep disorder known as obstructive sleep apnoea. Not all people who snore have this condition. Moreover, many medical problems can cause snoring. It may even be a sign of underlying issues; thus, you must visit your doctor and discuss your concerns. You must pay immediate attention and consult your health care provider if: 

• You feel that you have difficulty breathing while sleeping or when you feel exhausted during the day 
• If you observe snoring in children, this could be because they may not be getting sufficient peaceful sleep at night. This can increase the possibility of developing behavioural problems in children as they may have difficulty concentrating in school.^5,6 

Conclusion: 

Snoring is an uncomfortable, disturbing, and irritating condition that may impact one’s personal life and health. Snoring occurs for several reasons like obesity, allergies, cold, anatomy of your mouth and sinuses, structural changes in your mouth etc. Snoring is observed in people of all ages, even in children, and it tends to worsen with age. You can follow some home remedies like peppermint oil and eucalyptus oil, ajvain, and black pepper, using anti-snore mouth appliances and nasal strips to help you get rid of snoring. There are several lifestyle changes like losing weight, quitting smoking and limiting alcohol consumption that might be helpful in the management of snoring. Still, you must consult a physician if snoring persists or worsens.    

Also Read: Natural Home Remedies For Chest Congestion

Frequently Asked Questions: 

Also Read: Home Remedies For Tonsillitis

References: 

1. Sleep Foundation [Internet]. How to stop snoring; 2022 Apr 5 [cited 2022 May 10]. Available from: https://www.sleepfoundation.org/snoring/how-to-stop-snoring 

2. Kaur S, Baslas V, Aggarwal H, Kumar P, Chand P. Snoring: An annoyance or a serious health problem (obstructive sleep apnea)? Indian J Community Med [Internet]. 2015 Apr-Jun [cited 2022 May 10];40(2):143-4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4389504/ 

3. Cleveland Clinic [Internet]. Sleep apnea; 2020 Mar 3 [cited 2022 May 10]. Available from: https://my.clevelandclinic.org/health/diseases/8718-sleep-apnea 

4. NHS [Internet]. Snoring; 2020 Sept 3 [cited 2022 May 10]. Available from: https://www.nhs.uk/conditions/snoring/ 

5. Mayo Clinic [Internet]. Snoring; 2017 Dec 22 [cited 2022 May 10]. Available from: https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694 

6. Cleveland Clinic [Internet]. Snoring; 2021 July 5 [cited 2022 May 10]. Available from: https://my.clevelandclinic.org/health/diseases/15580-snoring 

7. American Sleep Association [Internet]. Essential oils for sleep; [cited 2022 May 10]. Available from: https://www.sleepassociation.org/sleep-treatments/essential-oils-for-sleep/ 

8. Ayurveda offering herbal healing. AYUSH division ESIC. [Internet] Available from: https://www.esic.nic.in/attachments/publicationfile/7d11b02e5abb4717d53b4ce05efabd21.pdf 

9. American Sleep Association [Internet]. Snoring remedies; [cited 2022 May 10]. Available from: https://www.sleepassociation.org/sleep-resources/snoring-remedies/ 

10. Help guide. How to stop snoring; [cited 2022 May 10] [Internet]. Available from: https://www.helpguide.org/articles/sleep/snoring-tips-to-help-you-and-your-partner-sleep-better.htm   

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