Can Honey Reduce Your Snoring?

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Reviewed by

Raj Dasgupta, MD

Honey can help with snoring, especially for mild snorers. It’s a popular home remedy and is often included in snoring-fighting recipes.

This article explains how honey works to reduce snoring and provides easy recipes to try at home.

How Does Honey Prevent Snoring?

Honey prevents snoring through its anti-inflammatory properties, reducing throat swelling—the primary cause of snoring. Its natural lubrication minimizes throat tissue vibration, promoting a quiet sleep. Easily integrated into daily routines, honey can be added to beverages or consumed before bedtime.

Tea blends with honey, like chamomile or ginger, enhance its effectiveness. The anti-inflammatory and antimicrobial aspects of honey work together to maintain open air passages, preventing congestion and facilitating easy breathing.

While more research is needed, honey shows promise in reducing sleep apnea symptoms. Raw honey, with its minimal processing, provides holistic benefits, retaining enzymes and nutrients lost in pasteurization. It stimulates melatonin release, improving sleep duration and quality.

Raw honey’s lubrication not only reduces snoring but may also help neutralize stomach acid, preventing acid reflux associated with sleep apnea. However, honey should complement professional treatment for a comprehensive approach to addressing snoring and sleep issues.

You may also want to check out some anti-snoring devices or anti-snoring mouthpieces.

Recipes with Honey to Reduce Snoring

Combat snoring with these easy-to-make honey-infused recipes that you can incorporate into your daily routine:

1. Olive Oil and Honey Mix:

  • Take a tablespoon of olive oil.
  • Add a few drops of honey and mix well.
  • Consume this mixture before bedtime every night.
  • This helps relax throat tissues and airways, reducing inflammation and snoring. Consistent use should show improvement within a few weeks.

2. Ginger Tea with Honey:

  • Peel and slice an inch of fresh ginger.
  • Boil water in a pot and add the sliced ginger, letting it simmer for 5 minutes.
  • Turn off the heat, cover the pot, and let it rest for an additional 5 minutes.
  • Remove the ginger and add about 2 tablespoons of honey, stirring thoroughly.
  • Drink this tea nightly before bed to benefit from ginger’s anti-inflammatory and antibacterial properties, promoting free airflow and reducing snoring.

Learn more: 9 Foods That Might Help You Stop Snoring

Need professional help to diagnose and address your sleep problems? Schedule an online consultation with sleep specialist Dr. Owen Napleton.

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