If you or your partner snore, you’ll know the struggle to sleep well. But one simple and tasty ‘superfood’ may help reduce snoring and improve sleep quality.
A spoonful of a common kitchen cupboard staple could answer your snoring woes. This nighttime’ superfood’ could make for a more peaceful slumber for those who struggle with snoring or share a bed with someone who does.
While there are various remedies and solutions out there, sleep experts suggest one surprisingly simple yet effective method is to take a spoonful of honey. This sweet delight boasts impressive anti-inflammatory and anti-microbial properties, which can help reduce snoring.
Honey can soothe and lessen the vibrations that cause bothersome sounds by coating the throat. With a less irritated and inflamed throat, your airways stay more open, reducing the likelihood of snoring.
Its anti-inflammatory and anti-microbial qualities can also help clear any congestion in your airways, leading to less swelling in your throat. You can savour a spoonful of honey on its own or mix it into a cup of hot water, chamomile tea, or ginger tea after dinner and before bed.
This can create a soothing evening ritual that helps you unwind and relax. Other health benefits of honey include being a rich source of antioxidants, acting as a cough suppressant, treating a sore throat, treating burns, and healing wounds, reports Surrey Live. It also helps to lower blood pressure and boost your immune system.
Honey, packed with potent antioxidants known as polyphenols, can boost your bloodstream’s antioxidant levels when consumed in moderation. Darker honey is typically richer in these beneficial compounds.
Several natural remedies could help reduce snoring. Essential oils like eucalyptus and peppermint, for instance, can help clear nasal passages.
Consider using a diffuser in your bedroom or adding them to a warm bath before hitting the hay. Including anti-inflammatory foods in your diet, such as turmeric or omega-3-rich options like salmon, could help reduce throat inflammation and potentially decrease your chances of snoring.
What causes snoring?
There are several causes for snoring, which include:
- Being overweight or obese
- Pregnancy
- Allergies
- Asthma
- Congestion from colds or the flu
- Nasal deformities (such as a deviated septum or nasal polyps)
- Enlarged tonsils or adenoids
- A long soft palate or long uvula
- Drinking alcohol
- Muscle relaxants and other drugs
- Smoking
- Ageing
- Sleep position (usually sleeping on your back)
Surgery is sometimes used to treat snoring if other treatments do not help. But it’s not widely available on the NHS, it does not always work and snoring can come back afterwards.
What is the difference between snoring and sleep apnea?
Maintaining a regular sleep schedule, staying well-hydrated, and avoiding heavy meals and alcohol before bedtime can also help curb snoring and enhance overall sleep quality. Snoring can be caused by various factors, including common issues like allergies or asthma.
However, it could also be a sign of a more serious health condition known as obstructive sleep apnea, which involves pauses in breathing during sleep.
A person suffering from sleep apnea might snore loudly or produce choking sounds while trying to breathe. This condition can lead to a lack of oxygen, which can cause the individual to wake up.
In more severe cases, this can happen hundreds of times at night or even during daytime naps. Sleep apnea is associated with a higher risk of high blood pressure, heart disease, stroke, obesity and type 2 diabetes.
Sleep apnea can often be managed by adopting healthier habits such as shedding some pounds, quitting smoking, and cutting back on alcohol consumption. However, many individuals may require a CPAP machine to help with their condition. If you need one, the NHS will provide it to you at no cost.
Other ways you can naturally reduce snoring include:
Avoid sleeping on your back. Sleeping on your back may cause your tongue to slip back into your throat, blocking your airway. Consider training yourself to sleep on your side instead.
A body pillow can be helpful, or you might try putting a tennis ball in a sock and securing it to the back of your pyjamas to stop yourself from rolling onto your back while you sleep.
Prop your head up. Adjusting the height of your head during sleep can help keep your airways clear. Consider using extra pillows or a specially designed wedge pillow to achieve a comfortable position that promotes easier breathing.
Avoid late-night alcohol and sedatives. Steering clear of alcohol and sedative medications before bed can help keep your throat muscles relaxed and reduce the chances of snoring. Avoiding these substances in the hours leading up to sleep is best.
Keep yourself hydrated. Lack of fluids can cause mucus in the throat to thicken, increasing the chances of snoring. Staying well-hydrated is crucial to drinking lots of water throughout the day.
If you find plain water dull, why not try herbal teas or add a dash of honey for a sweet twist. Maintain a healthy weight: Extra pounds, particularly around the neck, can pressure your airways and lead to snoring.
