11 Natural Solutions for Snoring

Snoring is can be an unpleasant consequence of a number of different issues. Allergies, sickness, and reduced air quality are only some of the factors that may cause an increase in snoring. Snoring can disrupt a pleasant night filled with dreams for not only yourself, but your partner. However, there are many natural remedies that are widely available and will help to combat the inconvenience of sleepless nights caused by snoring.


Turmeric offers an assortment of benefits by having anti-inflammatory, antiseptic, and antibiotic properties. If heavy snoring is a problem, turmeric offers an easy solution that works wonders. Adding two teaspoons to one glass of warm milk before bed will provide soothing results to help in a quiet night of sleep.


Peppermint is a natural anti-inflammatory and antispasmodic herb, meaning it helps to prevent swelling and aids in helping to keep your airways open. It is especially useful for helping in the winter months when the air is dry or you are suffering from a cold. By either ingesting or adding peppermint oil to a diffuser for easy breathing, your head and throat will be feeling much clearer. You can add 2-3 drops to your water to gargle before bed, leading to much more peaceful sleep for you and your partner.

Better Pillow

Sometimes snoring can be caused by improper head placement due to a flat, or too fluffy, pillow. It is important to find a pillow that keeps your head at a comfortable angle that ultimately helps provide clear and unobstructed air flow. Oftentimes, this means spending a bit more than what the basic, bottom-of-the-line pillow would cost, but the peaceful nights of no snoring are worth the cost. 


Mixing half of a tablespoon of cardamom with water and ingesting before bedtime can help to reduce the inflammation that commonly causes snoring. It boasts antioxidant as well as anti-inflammatory properties, making it a beneficial choice that not only grants you a peaceful night of rest but also several essential nutrients for better health.

Olive Oil

Olive oil is a wonderful natural remedy for greatly reducing or preventing snoring that can help in multiple ways. Taking a few sips of olive oil before bed can greatly decrease the chances of snoring by helping to lubricate the back of the throat and nose. By ensuring these areas remain moisturized throughout the night, it greatly reduces the chances of their vibration becoming a noisy racket. It also has anti-inflammatory properties, which means it will keep the airway from swelling. Sipping olive oil on its own may not seem incredibly appetizing, so you can also reap the benefits by adding a tablespoon or two to a hot drink such as decaf coffee or tea before bedtime.


Taking a hot shower or using a steam bowl before bed can not only help with relaxation, but can help to open up your airways as well. Providing your body with moisture-rich breathable air before bedtime can also help to reduce swelling in the airways. Steaming is not only frequently recommended for snoring, but for helping to provide relief when suffering from upper respiratory viruses. Simply standing in the shower or using a towel to trap the steam over a hot bowl of water can lead to a more restful night of sleep.


Brewing a cup of nettle tea can help when allergies are causing your snoring. Nettle inhibits the release of histamines, which cause swelling when triggered by allergies. It also opens up the sinuses, helping you to breathe easier. Simply add one teaspoon of dried nettle leaf to one cup of boiling water and you have the elixir to a snore-proof night.


If your snoring is due to nasal blockage, whether due to a cold or other related illness, adding garlic to your food may help to provide some relief from snoring at night. Garlic and other spicy foods dry up the nasal passage when eaten, helping to eliminate mucus and blockage. Along with helping to reduce snoring, garlic has numerous other health benefits.


Chamomile contains an anti-inflammatory agent called bisabolol that makes is a great solution for preventing snoring. Brewing a pot of chamomile tea before bedtime can help to relax and soothe not only your throat, leading to a decrease in snoring, but also your mind.


Honey helps diminish snoring in two different ways. First, it helps to reduce inflamed and swollen areas due to its anti-inflammatory properties. Whether due to air quality, sickness, or allergies, honey will help ease the irritation and inflammation of the throat area. It is also a natural lubricant that will coat your throat, preventing vibrations that lead to loud snoring. Mixing one tablespoon of honey into a hot cup of tea or just a glass of warm water during a bedtime routine can help lead to a better quality of sleep.


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