Breathe Better at Night with this Anti-Snoring Guide

One of the most effective ways to prevent snoring is by keeping your airways clear. This spray is a great substitute from the one you buy at the store and it contains only natural ingredients.

You will need:

• ¼ tsp of salt
• ½ cup of boiling water
• 1 clean drip bottle

Preparation & use:

1. Mix salt in boiled water and allow to cool.
2. Use 2-3 drops in each nostril before bed.

Important: Replace the content of the bottle every 5 days. Using old solvent can damage your nose.

Mint oil has many anti-inflammatory properties that can help soothe inflamed nose tissue which causes increased production of mucus. This remedy is only relevant to congestion-related snoring.

You will need:

• Mint oil

Preparation & use:

1. Drip 2-3 drops on your finger and rub along the sides of your nostrils.
2. If you’re very congested, put 4-5 drops of mint oil into a bowl of hot water and inhale the steam.

Recent research shows that green tea has a positive effect on people who suffer from sleep apnea.

You will need:

• Natural green tea
• Boiling water

Preparation & use:

1. Prepare a cup of green tea - allow the tea bag or infuser to remain in the water for at least 7 minutes.
2. Drink the tea before you go to bed to help reduce snoring and improve the quality of your sleep.

In some cases, snoring occurs due to excess tissue at the back of the nose or throat. That tissue creates a minor blockage in the airways, causing snoring. Olive oil serves as a lubricant, reducing the obstruction, leading to a reduction in snoring.

You will need:

• Extra virgin olive oil

Preparation & use:

1. Take 3 small sips of olive oil before bed.

Sage has many medicinal benefits, including natural anti-inflammatory and antibacterial properties. By reducing nasal inflammation, sage helps reduce nasal blockages and its antibacterial properties help prevent future inflammation.

You will need:

• Small handful of fresh sage leaves
• 2 cups of boiling water
• 1 tsp apple vinegar (recommended)

Preparation & use:

1. Place the sage leaves in the boiling water and let it sit for 7 minutes.
2. Remove leaves and allow the water to cool.
3. Add apple vinegar.
4. Gargle the water for 30 seconds before bed.

When we’re sleep-deprived or just exhausted, our muscles become more lax, which causes increased snoring. Thyme oil can be beneficial in such cases.

You will need:

• 4-6 drops of thyme oil
• 4-6 drops of vegetable oil (olive / canola will suffice)

Preparation & use:

1. Mix the thyme and vegetable oil together.
2. Apply the oil mixture to your feet before bed.

Eucalyptus oil is fantastic at decongesting, clearing your nasal pathways, and giving you a snore-free sleep.

You will need:

• 2-4 drops of eucalyptus oil
• 1 pot of boiling water
• A towel

Preparation & use:

1. Boil water in a pot.
2. Add eucalyptus oil to pot.
3. Place your head above the pot and use the towel to create a “tent” over it.
4. Inhale the steam through your mouth and nose for instant nasal relief.

Ginger is fantastic at preventing a noisy night. Aside from its anti-inflammatory and anti-bacterial properties, ginger also increases saliva production which provides lubrication for the nasal pathways and your throat, allowing air to pass through, unobstructed.

You will need:

• 1 inch-long fresh ginger root, peeled and thinly sliced
• 2 tsp honey
• Boiling water

Preparation & use:

1. Boil water in a pot.
2. Add the ginger and let the pot simmer for about 5 minutes.
3. Turn the heat off, cover the pot and wait for 5 minutes.
4. Remove the ginger, add the honey and stir will.
5. Drink the tea before bed. 

Research shows that passion fruit flowers have calming effects, aiding in a deeper, more relaxed sleep, which in turn reduces the likeliness of sleep apnea.

You will need:

• Natural passion fruit tea
• Boiling water

Preparation & use:

1. Boil the water and add the tea bag.
2. Allow to sit for 7 minutes.
3. Drink the tea before bed to enjoy a calm, quiet sleep.

Strong, aromatic foods like garlic, onion and horseradish can help prevent snoring by drying out your nose, reducing congestion. Some claim that these foods also reduce swelling in your tonsils, preventing sleep apnea.

You will need:

• Fresh garlic clove
• ¼ onion
• 1 square inch of peeled horseradish

Preparation & use:

1. Chew the garlic/onion/horseradish before bed (if you don’t mind the smell), or add it to your dinner.

One of the best ways to prevent sleep apnea is to improve the quality of your sleep – this can be achieved by increasing the amount of melatonin (the hormone which makes us sleepy) your body produces. One of the most effective and recommended ways to increase melatonin production is to eat foods that contain high amounts of it:

• Fresh pineapples increase melatonin levels by 266%.
• Bananas increase melatonin levels by 180%
• Oranges increase melatonin levels by 47%

BONUS TIP: Strengthen your swallowing muscles

In many cases, snoring is caused by the tongue dropping back into the throat, blocking the airways (which is very dangerous). To prevent this from happening, you might want to consider a short, daily exercise to strengthen the swallowing muscles.

Here's How: Keep your mouth closed, push your tongue against your lower teeth for 30 seconds. (Repeat 5 times).
Open your mouth, move your jaw to the right and hold it in place for 30 seconds, then do the same action to the left.
Face a mirror and open your mouth. Work the swallowing muscles for 30 seconds. If you see the uvula moving – you’re working the right muscles.