Experts in the field of sleep have shared recommendations on how to reduce the likelihood of snoring. They noted that including anti-snoring products in your diet, such as curcumin or foods rich in omega-3s, such as salmon, may help reduce inflammation in the throat, which decreases the likelihood of snoring. Additionally, maintaining a stable sleep regimen, hydrated tissues, and avoiding heavy meals and alcohol closer to bedtime can reduce snoring and may help you sleep better.
Drinking warm herbal teas, such as chamomile or ginger, helps alleviate throat irritation and relaxes the muscles, which prevents snoring. When your throat is calm and not inflamed, your airways naturally widen, which also decreases the likelihood of snoring. Experts recommend adding a small spoonful of honey to a cup of hot water or tea before bedtime, stating: "You can enjoy this cup throughout the evening before sleep."
For example, essential oils, such as eucalyptus and mint, can help clear nasal pathways. Snoring occurs when tissues in the nose, throat, or mouth block airflow, causing breathing not to occur as it should. Soft tissues in the airway may vibrate, resulting in snoring.
Snoring disrupts the sleep of not only the individual but also those around them. In addition, it can cause light disturbances or full awakenings throughout the night. Specialists at CBD.co note: "If you or your partner snores, you may not realize how this might affect not only the quality of your sleep but everyone who hears it."
They recommend a simple solution for fighting snoring, which involves consuming a spoonful of honey before bed, according to Surrey Live. Experts explained: "Honey has anti-inflammatory properties that can wonderfully reduce snoring." They stated that consuming honey before bed could actually help lessen vibrations that lead to annoying snoring. "It really works well as part of a calming ritual before sleep, helping you unwind and fall asleep."
If you include honey in your nighttime ritual, a representative from CBD.co pointed out that there are additional natural ways to reduce snoring. You can add them to an aromatic lamp in your bedroom or take a warm bath before bed.
