Ten effective remedies for snoring that saved my relationship

In Home Remedies by Marvin Francis

More than anything I hate snoring. I have a partner who snore’s, I tried all I could to make her stop, but nothing seems to be working. The usual night elbow I give her on the ribs didn’t seem to stop her. Leaving the room for the sitting room, didn’t do any much good either. I thought about quitting the relationship because I definitely can’t face the reality that I would spend my whole life in that torture. It was either she stops snoring or we are done. All I needed was sound sleep at night. We talk about this issue and how to put an end to it. Together we started seeking out various remedies for snoring. Below are what we gathered.

Lifestyle Remedies for Snoring

Various unhealthy lifestyle habits can cause snoring. When does habits are stopped snoring can greatly reduce.

  • Lose weight: Losing weight can greatly stop snoring. More fat around your neck region squeezes the internal diameter of your throat. Which is more likely to collapse when you sleep. I advise you go on regular juice fast. To lose the extra pounds.
  • Avoid alcohol and sedatives: Avoid Alcohol and sedatives, because they relax the tissue in your throat, making it expand and block off the airway, which results to snoring.
  • Clean your bedroom often: Dirty and dusty room may give you serious allergies, which can result to snoring. Allergens like pollen, dust, animal dander, and other unseen irritants can cause congestion and irritate your airways, so it mandatory you clean up the room properly.
  • Stay hydrated: Secretions in your nose and soft palate become stickier when you are dehydrated, which causes more snoring. Try and have at least 11 cups of water in a day.
  • Don’t smoke: Smoking can greatly irritate the mucous membranes which leads to throat inflammation. This narrows down your airway and causes nasal congestion.
  • Exercise regularly: Two times in a week is moderate. Exercise can be help you in maintaining a consistent sleep schedule as well as assisting with weight loss. When we get regular exercise your body get toned, including the muscle in our throat.

To tackle snoring, it’s best to first diagnose the cause. Some people do sore with their mouth closed while other snore with their mouth open. Learning to distinguish the kind of snoring will help you remedy the situation:

  • Closed-Mouth Snoring: This indicate that your tongue is the major cause of your snoring, and that some exercise are needed to help eliminate snoring
  • Open-Mouth Snoring: This is usually caused by sinus trouble or bed posture and can be remedied by addressing those issues
  • Snoring from any position: indicates apena or requires medical treatment


Use a Tennis Ball

This is the remedy that worked well for my girlfriend. For some people breathing becomes disturbed when you sleep on your back. Sleeping on the back allows gravity to shift your tongue tissues of the soft palate into your airway. Which in turns obstruct the airflow from your nose or mouth to your lungs. It’s best to maintain a sideways position while sleeping to prevent snoring. One way to do this is to make use of the tennis ball. By attaching a tennis ball to your back, it makes it impossible to sleep on your back due to its discomfort.

Materials needed

  • One tennis ball
  • Pocket of an old shirt
  • Needle and thread
  • Scissors

Directions: Carefully cut-out the pocket of an old unused shirt, sew the pocket into the mid back region of your pyjama top (make sure it’s well tight, so that the ball wouldn’t fall off). Drop the tennis ball into the pocket before bed. (The tennis ball will cause a slight discomfort, whenever your partner wants to roll over)


Use a Backpack

Another way to avoid not sleeping on your back is place a backpack filled with bulky items like a firm baseball or softball over your shoulders

Materials needed

  • Backpack
  • Any bulky Item

Directions: Fill the backpack with bulky materials like softball or baseball. Place the backpack over your shoulder. This way if you move your back, the discomfort from the ball will cause you to shift over to your sides


Elevate Your Head

Sleeping on an elevated position can help take some pressure off your airways, improve your airflow and place your tongue and jaw into a better position


  • Several Pillows
  • Books

Directions: Sleep on multiple pillows or by placing your books under your pillow


Gargle with Peppermint

If your snoring is caused by allergies, peppermint is an option for you. Peppermint is anti-inflammatory which helps reduce the swelling of the membranes in the lining of the throat and nostrils. This promotes easy and smooth breathing. Peppermint remedy works well for temporary snoring.


  • 3-4 drops of peppermint oil
  • A glass of water


  • Add two drops of peppermint oil to a glass of water. Gargle the mixture before going to bed.
  • Do not swallow the mixture
  • Repeat till you get desired result


Inhaling steam

Nasal congestion is one of the main reasons behind snoring. One of the best way to reduce nasal congestion is by inhaling steam.


  • Hot boiling water in bowl
  • Eucalyptus Essential Oil
  • Towel

Direction: Pour hot water in a large bowl and add 3-4 drops of eucalyptus essential oil. Hold a towel over your head and inhale the steam deeply through your nose for about 10 minutes. Repeat this process daily, till congestion clears

DentaHD Night Trays for Adults

My girlfriend and I got this particular product from amazon because a friend’s recommended it. Initially we were sceptical about is but on a second consideration we decided to give it a shot. On our greatest surprise it worked more than any other product out there in the market. The product are specially made to stop teeth grinding and snoring, while improving the quality of your sleep. DentaHD night guards are made of high-quality materials that are latex and BPA- free, giving you a safe, hygienic way to finally stop teeth grinding and snoring while sleeping. One thing that sets this product apart is its ability to retain its structure and shape while delivering the same great result for months.

Nettle Leaf Tea Remedy for Snoring

When allergies is your major cause of snoring, nettle tea is your best remedy. Sometimes when sinus passage get inflamed due to allergies of the upper tract infections such as cold or sinusitis, your snoring might increase. Nettle tea is well known to reduce congestion by inhibiting the release of histamines. Histamines are the inflammatory substance that are triggered by allergens. Due to the bioflavonoid content of nettle tea it opens up the sinuses and stabilize white blood cells that make histamine.


  • 1 tsp- Dried nettle leaf
  • 1 cup – Boiling water

Directions: Add 1 tablespoon of dried nettle leaves to one cup of boiling water. Leave the mixture to steep for five minutes, then strain it. Drink the warm tea just before bedtime. Drinking two to three cup daily during the allergy season can help prevent snoring

Garlic Remedies for snoring

If your snoring is due to sinus, garlic is the remedy for you. Garlic helps reduce mucus build-up in the nasal passage as well as respiratory inflammations. Some herbalist says that garlic can treat snoring due to sleep apnea because it helps soothe and reduce enlarged tonsils as well as inflammation in the respiratory system.

Directions: Chew on a few garlic cloves and drink water before bedtime. The odour might also disturb your partner. Alternatively you can crush garlic and mix it with butter to make as toast or add raw garlic to salad dressing.

Mint Tea

Mint contains menthol which reduces mucous from your lungs and also reduces inflammation of air passage.


  • 8-10 mint leaves
  • Hot water
  • 1-2 teaspoon of Honey

Directions: Put the mint leave in a cup and pour in the hot water. Let it steep for 5 – 10 minutes and strain the mixture. Add honey to the mix and take the cup near to your nostrils to inhale the minty steam coming out of the hot cup of tea. Gradually sip the mint tea


Turmeric is a powerful antibiotic and antiseptic agent that helps treat inflammation and reduce heavy snoring. Turmeric is best used in milk to treat snoring.


  • Turmeric Powder
  • A glass of milk

Direction: Add two teaspoons of turmeric powder to a glass of warm milk and drink the mixture 30 minutes before bed time. Repeat daily, till you get needed result

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