Stop snoring with these five helpful methods, from spoons of honey to keeping hydrated – OK! magazine

Proven Natural Remedies to Stop Snoring

The hot weather is enough to contend with right now where bedtime is concerned, as well as the whirring of the fan and continuous attempts to find the cold side of the pillow.

And if this wasn’t all enough, you might also have a partner who snores to add to your sleepless woes. If this is the case, fear not, as we’ve got some tips which you can pass on or even use yourself if you are said snorer.

Dr. Vijay Murthy is an Ayurvedic Doctor and Nutritionist, who combines Ayurveda and functional medicine treatments at his Wimpole Street Clinic, and he spoke exclusively to OK! online about the various ways you can rid yourself of the ‘snorer’ label.

Struggling with snoring? These five tips can help

Get exclusive celebrity stories and fabulous photoshoots straight to your inbox with OK's daily newsletter. You can sign up at the top of the page.

But first of all, what even is snoring?

Dr Murthy explains: “When the air we breathe flows past the relaxed throat tissue, it produces vibration in the walls of the throat causing a harsh sound called 'Snore.’

“All of us snore at some point in our lives and 35 per cent of the world's population are regular snorers. Snoring is not a disease by itself though many diseases and health issues can contribute to snoring.”

Ok, so who does it affect?

“Snoring can affect women and men equally and at all ages,” Dr Murthy tells us, continuing: “It can disturb the quality of one's sleep and also of those who are sleeping nearby due to the constant noise. Long term snoring can cause daytime sleepiness, headaches, tiredness, heart problems, and even stroke.

“Timely diagnosis and intervention are key to treat snoring. Dietary changes, lifestyle modifications, exercise and medications/ supplements can help in managing the condition to a great extent.”

Here’s how to control your snoring…

Keep yourself well hydrated

Dr Murthy advises staying well hydrated before bed and inhaling steam or having a hot shower before bed can also help and reduce snoring in many individuals.

It's important to stay hydrated

Shed excess weight

Dr Murthy advises shedding excess weight to help improve your snoring.

He explains: “Losing weight significantly reduces snoring and is considered one of the most effective remedies for both snoring and sleep apnoea.

Inhaling steam or having a hot shower before bed can help with your snoring

View gallery

“Planning a calorie deficit diet, reducing the amount of carbohydrates in your diet (specifically cutting down simple sugars and replacing them with complex carbohydrates) significantly helps in weight loss.

“Avoiding late evening meals and resorting to smaller evening meals are also effective to lose excess weight and help reduce snoring.”

Position yourself properly while you sleep

Dr Murthy says: “Sleeping on your side considerably reduces the chances of airway compression and snoring in most people.

“Using a reclining position or a reclining bed could help in opening the nasal airway as the head will be extended during sleep. Elevating the head of the bed and using a body pillow can help maintain the proper posture which helps avoid snoring at night.

“These changes need a bit of time and you need persistent efforts to see results. It is also important to note that poor sleeping habits, going to bed too late in the night and improper position can adversely affect sleep apnoea and snoring.”

Dr Murthy also advises cleaning pillows every couple of weeks and changing them once every six months.

Avoid consuming certain foods/drinks

“Some foods and drinks can loosen the throat muscles, induce inflammation or mucus production in the airway leading to snoring,” says Dr Murthy.

Adding: “One such culprit is alcohol. Alcohol can make you snore! Even people who don't usually snore can snore after alcohol consumption as alcohol reduces the resting tone of muscles in the throat triggering the collapse of the respiratory airway.

A spoonful of honey before bed could help with snoring

“Avoiding alcohol can improve snoring in most people. Some other foods to be included in the exclusion list are processed wheat flour, sugars, processed meat and excess dairy products.”

A teaspoon of honey

According to Dr Murthey, a teaspoon of honey can be a great natural remedy of snoring as it will “prevent drying of the mouth and throat.”

He continues: “Thyme, sage, valerian essential oils are also helpful in many with sleep apnoea and snoring as they promote relaxation, improve sleep quality and prevent collapsing of the throat during sleep.”