Natural Home Remedies For Snoring

According to research by the National Sleep Foundation, 1 in 3 men and 1 in 4 women snore every night. Snoring can have various triggers, such as being overweight. Mild and occasional snoring may not be problematic, but if it is accompanied by regular pauses in breathing, it could increase the risk of cardiovascular disease, necessitating prompt medical attention.

Who is likely to snore?

Snoring can affect anyone, regardless of age or gender. However, it is more prevalent among men and older individuals. Factors that contribute to snoring include:

  • Being overweight,
  • Excessive alcohol consumption,
  • Cigarette smoking,
  • Sleeping on one’s back,
  • Sleep apnea, a disorder causing temporary airway blockage and snoring.


While mild snoring may not adversely affect your health, it can be a nuisance to your loved ones, particularly your sleep partner. If a doctor confirms that your snoring is not indicative of a more serious underlying condition, it’s essential to develop a plan to stop snoring. Fortunately, you can treat or significantly improve mild snoring at home without resorting to expensive masks and gadgets. Here are five effective natural home remedies to help you and your partner enjoy peaceful nights:

natural remedies for snoring

  1. Ginger and honey tea: Ginger’s anti-inflammatory properties make it a versatile remedy for various ailments, from common colds to digestive issues and heart problems. Mixing ginger and honey to make tea can increase saliva secretion, soothe the throat, and reduce snoring. Drink this tea twice a day for best results.
  2. Extra virgin olive oil: Consuming extra virgin olive oil before bedtime can soothe the air passage and prevent throat muscles from blocking the airway during sleep.
  3. Garlic, onion, and horseradish: Aromatic foods like garlic, onion, and horseradish can reduce nasal congestion and dryness. It is believed that these pungent foods can also reduce tonsil swelling and prevent sleep apnea. Add them to your dinner or consume a small amount before bed.
  4. Soy milk: Dairy products can contribute to snoring by increasing phlegm production. Proteins in cow’s milk can cause mild to severe allergic reactions, leading to nasal congestion and snoring. Substitute cow’s milk with soy milk for relief.
  5. Pineapple, bananas, and oranges: Melatonin, the hormone responsible for inducing sleep, can help prevent snoring and improve sleep quality. Eating foods rich in melatonin, such as bananas, pineapples, and oranges, can naturally stop snoring.

Lifestyle changes

In addition to incorporating the natural remedies above, you need to adopt lifestyle changes to reduce or eliminate snoring. Here are some behaviors to consider:

  1. Lose weight – If you are overweight, shedding the extra pounds can help improve snoring and lead to more restful nights.
  2. Avoid sleeping on your back – Sleeping on your back can cause the tongue to collapse to the back of the throat, making breathing more difficult and leading to snoring.
  3. Sleep on one side – This position allows for smooth airflow, reducing or eliminating snoring vibrations.
  4. Avoid muscle relaxants or sleeping pills – These substances can cause the throat muscles to relax too much, leading to snoring. Consult your doctor before discontinuing any prescription medication and seek their advice on healthier alternatives.
  5. Limit alcohol consumption – Drinking excessive amounts of alcohol, especially close to bedtime, can relax the throat muscles, causing vibrations and snoring.
  6. Quit smoking – Smoking can damage your health, inflame airways, and increase snoring. Quitting smoking may help reduce or eliminate snoring altogether.
  7. Try using anti-snore devices – Utilizing such devices during sleep may help reduce airway blockage, decreasing or completely stopping snoring.
  8. Take a hot shower – If you have blocked sinuses, a hot shower before bed can help open them and alleviate snoring.
  9. Change sheets regularly – Allergies can sometimes cause snoring. Maintain clean bed linens and regularly dust your living space to reduce or eliminate snoring.
  10. Perform throat exercises – Strengthening your tongue and throat muscles through exercise can help reduce snoring, as tighter muscles are less likely to collapse when lying down.

Final Thoughts

Many people view snoring that doesn’t pose health risks as natural and harmless. However, snoring of any severity can cause distress for both the snorer and their bed partner. Trying one or more of the natural home remedies discussed above can help minimize or completely eradicate snoring. If snoring persists or is accompanied by choking or gasping sounds during sleep, morning headaches, dry throat upon waking, memory problems, or daytime sleepiness, consult your doctor for further evaluation and treatment.