12 Home Remedies To Avoid Snoring

Snoring is a very serious sleep condition, where the relaxed structures in the throat vibrate and make noise. It is an annoying phenomenon, especially if you share a room with someone as it can ruin their good night’s sleep. Snoring can also be an indication of serious health issues like Sleep apnea, obesity, insomnia and more. Sometimes drinking alcohol before bedtime can also lead to snoring. Other than taking syrups, drugs or using nose strips, there are certain natural remedies that can be followed to control snoring.

Here are 12 Remedies to Avoid Snoring:

Sleep on your side

Sleep sideSleeping on the side will prevent relaxation of throat muscles and blocking of air passageways. Sleeping on your back will do the exact opposite and promote snoring. There is a good old remedy of taping tennis ball to the back of your pajamas which will prevent from sleeping on the back. A body pillow will be of great help to sleep on the side.


Nasal spraySometimes dry air can contribute to snoring as the nasal membranes and throat to feel congested leading to restricted air movement. Using a humidifier or steam vaporizer in the bedroom can be of help. Another way is to take steam through the nose by bending over a hot water bowl for few minutes. Adding few drops of eucalyptus oil or tea tree essential oil in the hot water will be more beneficial.

Elevate the head

Pillow under headElevating the head will help in keeping the airways open. Arranging few extra pillows will form an inclined shape or using recliner beds will also contribute to avoiding snoring.

Hydrate yourself

HyderatedDehydration can worsen the condition of snoring by thickening mucus in the mouth and throat. Drinking more water or any other fluids before going to bed will help in preventing snoring. The water intake should be balanced throughout the day.

Lose weight

loose weightIf the snoring condition started after gaining weight then it is obvious that losing weight will help in controlling it. Being obese will trigger snoring because fat tissues and muscle tone contribute to snoring especially when there is extra fat in the neck and throat region. Exercising and being fit will help in lot aspects.

Avoid Alcohol

Alcohol avoidAlcohol helps in relaxing throat muscles which leads to snoring. it is better to avoid drinking alcohol, especially within two hours of bedtime.

Avoid Allergens

AlllergensAllergens in the bedroom or on the sheets will irritate the airways and lead to snoring. Changing bed sheets and pillow covers will help in avoiding allergens.


PeppermintPeppermint mouthwash or peppermint will shrink tissues in the throat and open up nasal passages respectively.  Add few drops of peppermint oil to a glass of water and gargle the solution. Peppermint helps due to the anti-inflammatory properties that promote smooth breathing.

Clarified Butter

Clarified butterPut two or three drops of melted lukewarm clarified butter in each nostril before going to bed. It will clear up blocked nasal passages and prevent snoring.

Olive Oil

olive oilMix one- half teaspoon of honey and olive oil, eat the mixture before going to bed. Olive oil clears respiratory passages and it will reduce vibrations in the throat that will prevent snoring.


cardamomDrink a glass of warm water with half one and a half teaspoon of cardamom powder added to it. Drink it 30 minutes before going to sleep. As cardamom is a decongestant, it will clear nasal passage and reduce snoring.


tumericAdd two tablespoons of turmeric to a glass of warm milk. Drink it before bedtime. Due to the antiseptic and anti-inflammatory properties of turmeric, it will help in treating snoring effectively.

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