No more snoring and itchy nose. We do not know how many times we hear this statement while looking for a remedy for a noisy and stuffy nose. Below is the list of vitamins that will reduce snoring.
Are you someone that snores or has a partner who is annoyed at having to listen to your snoring. Do you find your mouth falling open, especially when you are sleeping? Well, it may be time to try some supplements for snoring. Vitamins have been used for generations as natural remedies for many health concerns ranging from insomnia, depression, and heart disease. But can these vitamins for snoring help reduce your snoring?
vitamins for snoring
Having trouble sleeping at night? Certain natural remedies are helpful, but you may need to take vitamin supplements. Most vitamins additionally help reduce snoring by helping to keep the body’s organs working properly. The following vitamins and nutrients will offer a boost against snoring, there are several different options but here’s the best eight.
You may have noticed that you snore. If so, there are several vitamins and supplements that can help reduce snoring.
best vitamins for snoring
Are you tired of the racket that your partner makes when he gets comfortable in bed? Do you want to improve your relationship with your partner, but don’t want to spend a fortune on gifts? Snoring is an issue that affects millions of people worldwide. This blog will answer the question “How do I cure my snoring” and give you useful tips.
Snoring is something that is often joked about, but no one ever really talks about it — until they find out they have snoring problems. Snoring is a very common sleep problem and can occur at any age. Some people snore because they have apnea, while others may snore not because of apnea, but due to their body position or some other unknown reason.
supplements to reduce snoring
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How to Stop Snoring – 11 Remedies that Work!
How to Stop Snoring Naturally
What is snoring anyway? Snoring is due to the lack of freely moving air through the nose and throat during sleep. When this
happens, the surrounding tissues vibrate, which produces the annoying snoring sound. People who snore often probably have
more throat and nasal tissue or “floppy” tissue, also known as uvala, that’s prone to vibrate more than others. Not only that,
but the position of your tongue can also get in the way of smooth breathing. Snoring also occurs when the throat muscles are
relaxed. During sleep, the tongue falls backward toward the throat, and the walls of the throat may vibrate, which causes
those snoring sounds you long to get out of your bedroom.
- Side Sleeping
If your snoring problem is minor, this just might do the trick. The biggest difficulty may become how to keep you on your
side. Using a body pillow could be useful in maintaining the position. Ultimately, this position can prevent the relaxed and
untoned muscles in the the throat from blocking the breathing passageways. An old remedy that could be useful is to tape a
tennis ball to the back of your pajamas so you don’t roll onto your back. If you have a bed with a recline control, you can set
the bed in an angled head-up position, which may open the nasal airway passages. - Peppermint Oil and Goldenseal
If your snoring occurs because of nasal or chest congestion, pure peppermint oil oil can relieve the congestion. It’s been
shown to be a great essential oil sore throat relief and congestion in the nasal passageways, which in turn could be how to
stop snoring for congestion issues. Goldenseal is another supplement you can use to help relieve congestion in your chest
and nasal passages and is typically found in powder, liquid or capsule form. (4) You can even have a cup of herbal tea that
contains peppermint or goldenseal. Just make sure you don’t have a tea with caffeine, as that can greatly interrupt your sleep. - Spearmint and Fenugreek
Digestion plays a big role in our sleep patterns and can cause snoring. Fenugreek and spearmint are amazing herbs that can
cure snoring from digestive issues, in particular caused by indigestion — an acid problem in the digestive system. These
herbs can help rid your body of this acid and decrease your chances of snoring while you sleep. Fenugreek has been shown
to fight sleep apnea and improve digestive issues that lead to snoring, while spearmint also relieves indigestion and acid
reflux symptoms that can also contribute to snoring. - Vitamin C
The sinuses can obstruct the airways, causing the mouth to open and the uvula, the fleshy extension at the back of the
soft palate that hangs above the throat, to vibrate and create the annoy of an all-night snore. Vitamin C may help
prevent this because we know it helps promote a healthy immune system. That healthy immune system can clear the
sinuses. Papaya, pineapple, which also contains sinus-fighting bromelain, broccoli and red bell pepper, to name a few,
are the some of the best vitamin C foods. - Eucalyptus and Peppermint
Eucalyptus has long been around to help with chest colds. There are a few ways that you can apply eucalyptus oil to provide
a snore-free night of sleep. Putting eucalyptus leaves in a steam inhaler and breathing it through your mouth or nose can help
clear your sinuses. You also could try using a steam bowl by putting your head over a bowl of pure hot water and covering it
with a towel so you can inhale the steam. Add five drops of eucalyptus and five drops peppermint essential oils to the bowl.
Don’t forget that steam is hot and can burn you, so be careful. Do this just before bed to help clear out your airways and
reduce inflammation in your nasal passages that may be a contribute to the snoring problem. If you’re not a fan of the steam,
a neti pot using the right solution of salts and pure water can do wonders, too, but don’t put essential oils in the neti pot, as
this can burn the membranes of the nasal passages! - Oral Appliance
You may want to talk to your dentist about getting a dental appliance that can help change the opening of your airway so
your tongue has enough room, avoiding an obstruction when you sleep. The American Dental Association reports that
devices worn only during sleep may be an effective treatment option and can help eliminate snoring altogether. An oral
appliance fits like a sports mouth guard or an orthodontic retainer. It supports the jaw in a forward position to help maintain
an open upper airway. - Get Your Bodyweight Back to Normal
If you carrying around extra body weight, this excess weight, especially around the neck, can cause the throat to narrow
when you lay down. This creates a higher incidence of snoring. For instance, in a study published in Lung India, “neck
circumference of snorers was significantly more than the neck circumference of non-snorers in all BMI groups.” This shows
the greater the neck circumference, which is more typical in those who are overweight, plays a pivotal role in snoring.
Reducing your weight can lead to healthier sleep in addition to other health benefits, and it’s one of the best solutions for
people wondering how to stop snoring. - Consider Getting a Humidifier
Dry air can contribute to your snoring problem because dry air dries out the throat and nasal membranes, creating
congestion. Congestion can restrict the natural breathing pattern and cause the tissues to vibrate. A humidifier could help by
eliminating the dry air and creating more comfort for the body, ultimately allowing for more natural breathing. You can even
add essentials oils to the humidifier. - Limit or Avoid Alcohol
Alcohol relaxes most people, and because snoring occurs when the throat and tongue is relaxed, alcohol can add to the
problem due to the extreme relaxed state it may cause. This could actually make your snoring worse. Limit your alcohol
consumption or avoid it altogether to get a much better night’s sleep. - Try Regular Throat and Tongue Exercises
A stronger throat and tongue may help avoid over-relaxation of the throat area. Try putting your upper and lower molars
gently together. Open your mouth, focusing on pressing your molars wide apart but not to the point of overstretching. Repeat
this 10–15 times, and you will start to feel the back of your mouth opening up. - Avoid Dairy Products and Big Meals Late at Night
Drinking milk or having other dairy products can make snoring much worse because it leaves a layer of mucus in your
mouth and throat. This mucous adds to the blockage of the airways.
Can essential oils decrease snoring?
Essential oils have been used for thousands of years to treat a variety of ailments. They’re made by extracting natural chemicals from certain plants. These chemicals give plants their odors and flavors, so extracting them is like capturing the essence of the plant.
True essential oils are extracted naturally, either by steaming or crushing various parts of the plant. Essential oils are often made from tree bark, roots, flowers, leaves, and herbs.
Aromatherapy uses essential oils to improve your physical, mental, or spiritual health. In aromatherapy, essential oils are typically inhaled or diluted and applied to the skin. Do not swallow essential oils.
Clinical trialsTrusted Source have shown that essential oils can reduce nausea and anxiety in people with cancer. Other studiesTrusted Source have pointed to the antibacterial effects of topically applied essential oils.
Although science doesn’t currently have the evidence to support it, many people have long sworn by the effects of essential oils for snoring.
About 45 percent of adults snore at least occasionally and 25 percent snore habitually. Snoring can be more than an inconvenience. Snoring can lead to insomnia and issues with a sleeping partner. It can also be an indicator of a serious condition called sleep apnea.
The data on using essential oils for snoring is limited. A preliminary clinical trial sponsored by the makers of one essential oil throat spray showed that their particular blend of essential oils can effectively reduce snoring in some people. However, it’s not clear why or how these oils work to reduce snoring.
Essential oils for snoring
Many essential oils are touted for treating snoring and improving sleep.
Buy essential oils for snoring online.
Thyme
According to experts in the field of aromatherapy massage, rubbing a bit of thyme oil on your feet at night can reduce snoring.
Peppermint
Peppermint oil has purifying effects that help clear the sinuses and make it easier to breath. If your snoring gets worse when you’re stuffed up, inhaling peppermint oil may help.
Eucalyptus
Early research shows that eucalyptus can help break up the mucus in your respiratory system, including your sinuses and the back of your throat.
People use eucalyptus oil to relieve the symptoms of asthma and bronchitis.
Cedarwood
Cedarwood has a woody smell that can help reduce anxiety and relax muscles. It may help you enter a state of relaxation helpful to sleep.
Lemon
The fresh citrus scent of lemon oil has been shownTrusted Source to improve mood. It may help by reducing anxiety and promoting feelings of well-being.
Clove
Clove is an herb with a variety of medicinal uses.
Clove oil is used to loosen phlegm in the chest. It may help break up phlegm that moves to the back of your throat when you lie down to sleep.
Pine
An essential oil derived from pine needles, pine oil has both antimicrobial and antioxidant propertiesTrusted Source.
Aromatherapy experts also use it to massage stressed muscles and sore joints. Massage therapy is an effective insomnia treatment.
Fennel
Fennel may have some anti-inflammatory properties. Some people can use it to reduce inflammation in their nose and throat and improve the flow of air through their nasal passageways.
Sage
Sage oils have long been used for their medicinal value. Sage oil may be effective against respiratory infections, such as the common cold. It might also help improve your circulation.
Citronella
Drinking alcohol is actually a common cause of snoring. Citronella oil has detoxifying properties that may help you urinate and sweat out toxins.
Lavender
Lavender is the most commonly used oil for the treatment of insomnia. It promotes relaxation and may trigger the release of melatonin, the sleep hormone.
It’s often helpful for the partners of people who snore, too.
Marjoram
Marjoram has expectorant properties that may help break up some of the mucus obstructing your breathing during the night.
Valerian
Valerian root has powerful sedative effects, so it’s commonly used in natural sleeping supplements.
Valerian oil may help promote a restful night’s sleep for you, with limited position changes, or serve as a sleep aid for your partner.
Essential oil throat spray for snoring
In preliminary trials from 2004, which haven’t been evaluated by the FDA, an essential oil throat spray called Helps Stop Snoring showed some positive results. This particular throat spray is a blend of many of the oils discussed in this article, including:
peppermint
lemon
clove
pine
sage
eucalyptus
thyme
lavender
fennel
Essential oils for sleep apnea
Sleep apnea is a serious condition in which your breathing constantly stops and starts while you’re sleeping. These episodes are typically so quick that you don’t notice them, although you may have as many as 30 per hour.
The most common type of sleep apnea, obstructive sleep apnea, happens when the muscles in your throat relax too much. When this happens, your airways narrow and you’re unable to get a good breath.
A less common type of sleep apnea, central sleep apnea, happens when your brain has trouble signaling your breathing muscles.
Common symptoms of sleep apnea include:
loud snoring
episodes of stopped breathing witnessed by your sleep partner
suddenly waking up with gasping, snorting, or shortness of breath
excessive sleepiness after a full night’s sleep
trouble staying asleep
Sleep apnea is caused by physical obstructions in your airway or by neurological problems. Essential oils are unlikely to help improve these problems, however, lifestyle changes such as quitting smoking or losing weight can make a big difference.
Quitting smoking can be very difficult. Visit a doctor to create a smoking cessation plan that’s right for you.
How to use essential oils to treat snoring
There are several ways to use essential oils for snoring:
diffuse into the air and breath in
add diluted oil to a hot bath
add a few drops of oil to a cup of water and gargle for 30 to 60 seconds
add essential oil to a carrier oil like coconut or olive oil and massage into your skin
add a few drops of diluted essential oil to the bottoms of your feet
Precautions
Essential oils should always be diluted in a carrier oil. The typical recipe is 4 to 6 drops per ounce of sweet almond, coconut, or another oil.
Always read the labels on essential oils and follow their directions. Keep essential oils away from your eyes.
Some essential oils are toxic. Never swallow them.
If you’re on medications or have preexisting conditions, talk to your doctor before using essential oils in any way.
When to see a doctor
If you believe that you or your partner has sleep apnea, make an appointment with a doctor. Sleep apnea is a serious condition that can increase your risk of high blood pressure, heart disease, and diabetes.
If your snoring has become severe and is interfering with your life, go to a doctor. They can run diagnostic tests to help determine what’s causing your problems.
These tests may include:
An X-ray. In an X-ray, your doctor will look at the structure of your airway.
An inpatient sleep study. In this type of sleep study, you’ll be hooked up to equipment to monitor your breathing while you sleep. This is known as a polysomnography.
A home sleep study. You can also do a sleep study at home. Your doctor will give you equipment to monitor oxygen levels and other vitals while you sleep.
Takeaway
Snoring can be a serious problem that prevents both you and your partner from getting a good night’s sleep. Essential oils may help reduce your symptoms and promote healthy sleep.
If you have continuous trouble sleeping or with snoring, see a doctor. They can help you determine if essential oils or other options are right for you.
Last medically reviewed on July 12, 2018
12 sourcescollapsed
Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — Written by Corinne O’Keefe Osborn — Updated on January 13, 2020
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This Is Why You Snore, Plus Tips on How to Stop Snoring
7 tips to stop snoring
Causes
See a doctor
Takeaway
Why is this happening?
Approximately 1 in 2 people snore. A number of factors can contribute to snoring.
The physiological cause is vibrations in your airway. The relaxed tissues in your upper respiratory tract vibrate when you breathe, producing the characteristic snoring sound.
The source of your snoring may result from:
poor muscle tone of the tongue and throat
too much tissue in your throat
a soft palate or an uvula that’s too long
blocked nasal passages
Snoring is often harmless. If you snore occasionally, you may not need an intervention.
More frequent or chronic snoring may be a sign of a serious health condition, such as sleep apnea. If left untreated, this could lead to sleep deprivation, heart disease, and hypertension.
7 tips to stop snoring
Knowing why or how often you snore can help you determine the best treatment option. Depending on your needs, over-the-counter (OTC) medications, medical devices, and even lifestyle changes may help relieve your symptoms.
Be sure to talk with your doctor about your concerns. They can go over your options and help you figure out the best next steps.
You may be able to reduce or prevent future snoring if you:
- Try an OTC medication
Intranasal decongestants, such as oxymetazoline (Zicam), and intranasal steroid sprays, such as fluticasone (Cutivate), can help alleviate snoring. This is especially true if your snoring is caused by a cold or allergies. - Avoid alcohol
Alcohol relaxes the muscles in your throat, which may contribute to snoring. Try skipping alcohol consumption altogether, especially in the hours before you go to sleep. - Sleep on your side
Sleeping on your back may cause you to snore. When relaxed, your tongue can fall back into your throat and cause your airway to become smaller, leading to snoring. Sleeping on your side can help prevent your tongue from blocking your airway. - Use a mouthpiece
If OTC medications aren’t working, you may want to consider a mouthpiece. Removable mouthpieces can be fitted to your mouth to keep your jaw, tongue, and soft palate in place to prevent snoring. You’ll need to have regular checkups with your dentist to make sure the mouthpiece is working over time. - Lose weight
Being overweight has been linked to snoring. Implementing a healthy diet and getting frequent exercise may help you shed pounds and reduce your snoring. If you’re overweight, talk with your doctor about developing a diet and exercise plan. In addition to reduced snoring, maintaining a healthy weight can help control hypertension, improve lipid profiles, and decrease your risk of diabetes. - Use a continuous positive airway pressure (CPAP) machine
A CPAP machine pumps air into your airway overnight, decreasing symptoms of snoring and sleep apnea. It also helps keep your airway open. In order for the apparatus to work, you need to wear an oxygen mask while sleeping. This may take some time to get used to, but it can help clear your symptoms right away. If you’ve been diagnosed with sleep apnea, your insurance may pay for your CPAP machine. - Explore surgical options
There are also several surgical options that may help you stop snoring. Some involve modifying the airway. This can be done by inserting filament into your soft palate, trimming the excess tissue in your throat, or shrinking the tissue in your soft palate. Talk to your doctor to see if surgical interventions are right for you.
Shop all Healthline-approved products for snoring and sleep apnea in our sleep shop.
Check out: 10 things that happen to your body when you lose sleep »
What causes snoring?
There are many reasons why you may snore. Because of this, there isn’t a single diagnosis or treatment plan for snoring.
These factors may put you at higher risk for snoring:
Age: Snoring is more common as you get older.
Gender: Men are more likely to snore than women.
Weight: Being overweight causes more tissue to develop in the throat, which can contribute to snoring.
A small airway: You may be more likely to snore if you have a narrow upper respiratory tract.
Genetics: You may be at higher risk for sleep apnea if someone in your family also has it.
Infections or allergies: Infections and seasonal allergies can cause inflammation in your throat, which can lead to snoring.
Alcohol consumption: Drinking alcohol may relax your muscles, leading to snoring.
Sleep position: Snoring may be more frequent when sleeping on your back.
When to see a doctor
It may be difficult for you to determine how often you snore and the source of your snoring. If you have a bed partner or roommate, ask them about your symptoms and snoring frequency. You can also identify some symptoms of snoring on your own.
Common snoring symptoms include:
breathing from the mouth
having nasal congestion
waking with a dry throat in the morning
The following symptoms may be a sign that your snoring is more frequent or severe:
waking frequently during sleep
napping frequently
having difficulty with memory or concentrating
feeling sleepy during the day
having a sore throat
gasping for air or choking during sleep
experiencing chest pain or high blood pressure
If your snoring is frequent, talk to your doctor. You may have sleep apnea or another serious condition. Your doctor will be able to conduct tests or even a sleep study to determine your snoring patterns.
After your doctor establishes your snoring frequency, you can work together to create a treatment plan to help with your symptoms.
Learn more: Sleep disorders »
The bottom line
Snoring is a fairly common occurrence in adults. It can range in severity. If you snore infrequently or at certain times of the year, such as allergy season, your snoring may not require an intervention.
If your snore regularly and it affects your energy level during the day, or if you have other more serious signs of chronic snoring, discuss the condition with your doctor.