How to get rid of snoring: List of effective methods

What to eat before bed

A spoonful of honey before bed can be an excellent remedy for reducing snoring. This golden superfood has impressive anti-inflammatory and antimicrobial properties that may help lessen snoring.

Honey acts as a soothing agent for the throat, reducing the vibrations that cause snoring. With a more relaxed and less inflamed throat, the airways can remain more open, significantly lowering the likelihood of snoring.

Its strong anti-inflammatory and antimicrobial qualities also help ease airway congestion by reducing throat swelling. You can enjoy a spoonful of honey on its own or stir it into a warm cup of water, chamomile, or ginger tea after dinner and before bedtime. This creates a calming evening routine that promotes relaxation.

Moreover, honey offers numerous health benefits, including antioxidants, relief from coughs and sore throats, and support for healing burns and wounds. It can also help lower blood pressure and strengthen the immune system.

Honey, especially darker varieties, is rich in polyphenols, powerful antioxidants that can increase antioxidant levels in the blood when consumed in moderation.

Other foods and habits that help prevent snoring

Essential oils like eucalyptus and peppermint can help clear nasal passages. You can use a diffuser in the bedroom or add these oils to a warm bath before bedtime.

Incorporating anti-inflammatory foods into your diet, such as turmeric or omega-3-rich options like salmon, may help reduce throat inflammation and the likelihood of snoring.

Other beneficial habits include maintaining a consistent sleep schedule, staying well-hydrated, and avoiding heavy meals and alcohol before bed, all of which can help minimize snoring and improve overall sleep quality.

Additional natural strategies for managing snoring include maintaining a healthy weight, sleeping on your side, elevating your head during sleep, and ensuring adequate hydration to prevent thick mucus buildup in the throat, which can increase the chances of snoring.

Causes of snoring

Snoring, which can disrupt a good night’s sleep, occurs due to the vibration of throat tissues that relax during sleep, leading to a partial blockage of the airway.

There are several possible causes of snoring, including:

• excess weight or obesity

• pregnancy

• allergies

• asthma

• nasal congestion from a cold or flu

• nasal deformities

• enlarged tonsils or adenoids

• alcohol consumption

• smoking

• sleeping position.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.