Snoring has become a widespread issue today, affecting not just older adults but people across all age groups. While many consider snoring harmless or even humorous, it can seriously disturb the sleep of others and may also indicate underlying health concerns. Modern lifestyles marked by late nights, high stress, unhealthy diets, and limited physical activity have further increased the risk of snoring-related problems.
Although the market is filled with anti-snoring sprays, nasal strips, and medical devices, these solutions don’t work for everyone and can be costly. As a result, many people are turning toward natural, time-tested home remedies that are safe, affordable, and easy to follow. Below are a few indigenous methods that may help reduce snoring effectively.
Why Does Snoring Happen?
When we fall into deep sleep, the muscles of the throat relax, narrowing the airway. As air passes through this restricted space, the soft tissues in the throat vibrate, producing the sound of snoring. In severe cases, breathing may briefly stop during sleep, a condition known as obstructive sleep apnea (OSA). Research indexed on PubMed suggests that habitual snoring is linked to poor sleep quality, daytime fatigue, and a higher risk of conditions such as heart disease and depression.
Jal Neti: Traditional Nasal Cleansing Technique
Jal Neti is a well-known Ayurvedic practice that helps clear nasal passages and may reduce snoring. To perform it, fill a neti pot with lukewarm water and add a pinch of rock salt. Lean forward slightly, tilt your head to one side, and gently pour the water into one nostril, allowing it to flow out through the other. Repeat on the opposite side and gently blow your nose afterward. Practicing Jal Neti once or twice a week can help keep nasal passages clear.
Mustard Oil Massage for Nose and Neck
Massaging the nose and neck with warm mustard oil before bedtime can also help. Gently massage the outer nose for about two minutes and the neck and jaw area for five minutes. This may reduce congestion, relax throat muscles, and improve airflow during sleep.
Gargling With Rock Salt and Turmeric
Another simple remedy involves gargling with lukewarm water mixed with rock salt and a pinch of turmeric before going to bed. This can help soothe throat inflammation and reduce irritation that contributes to snoring.
Honey and Black Pepper Remedy
Mix one teaspoon of pure honey with a pinch of black pepper powder and consume it just before sleeping. This combination may help loosen mucus, ease breathing, and reduce the intensity of snoring sounds.
While these remedies can be helpful, persistent or severe snoring should not be ignored. If the problem continues, it’s important to consult a medical professional to rule out serious sleep-related disorders.
