9 Foods That Might Help You Stop Snoring

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Raj Dasgupta, MD

Snoring can be annoying for both the snorer and their bedroom companions. It’s not just a harmless habit; it could signal underlying problems like nasal congestion or throat blockages.

The good news is that making small changes to your diet, like adding certain foods, can help reduce snoring and enhance sleep quality. In this article, we’ll look at foods known to ease snoring, making bedtime more peaceful for everyone.

1. Honey

If you have sleep apnea, raw honey could ease symptoms like snoring. Sleep apnea often involves narrowed airways, leading to snoring. Consuming raw honey before bed can lubricate the airways, promoting smoother airflow and reducing snoring.

Additionally, raw honey’s natural antibacterial properties may minimize acid reflux, a common factor in sleep apnea. Neutralizing stomach acid helps keep airways open, preventing the onset of sleep apnea.

2. Peppermint

Consider trying peppermint oil to enhance your breathing. This natural remedy is known for its anti-inflammatory properties, which can alleviate airway congestion.

Clearing your sinuses makes nasal breathing during sleep much easier.

Inhaling diffused peppermint oil could be a simple trick to reduce snoring and lessen the impact of sleep apnea.

Learn more: 10 Best Essential Oils for Snoring

3. Garlic

Consider using garlic to address snoring. Besides boosting your immune system, raw garlic is effective for snorers.

It works by drying up nasal passages and airways, reducing mucus buildup that can block sinuses. If blocked sinuses contribute to your snoring, giving garlic a try might provide relief.

4. Turmeric Milk

Turmeric, with its antibiotic and antiseptic properties, can treat inflammation and gradually decrease heavy snoring. It also boosts your immune system.

To make turmeric milk, add two spoons of turmeric powder to a glass of warm milk. Drink it half an hour before bedtime regularly for the best results.

5. Fish

Omega-3 rich fish, such as salmon or mackerel, is packed with protein and fatty acids. These nutrients fight phlegm production, preventing nasal blockage and reducing snoring.

The anti-inflammatory properties of Omega-3s are especially helpful for obstructive sleep apnea (OSA). Studies suggest that higher levels of the omega-3 DHA are associated with a reduced risk of severe sleep apnea.

6. Onions

Loaded with antioxidants, onions combat infection-causing bacteria, keeping the nose and throat clear. They’re especially beneficial for treating snoring.

Consuming cooked onions in your dinner can help tackle snoring by leveraging their antioxidant properties.

7. Soy Milk

Choose soy milk as a dairy alternative, especially if you’re slightly lactose sensitive.

Cow’s milk can cause issues with nasal passages due to proteins that lead to congestion and mucus, contributing to snoring.

Opting for soy or lactose-free milk is a better choice.

8. Pineapple

Pineapple acts as a natural decongestant, preventing irritation in the nose and throat. It’s easy to digest, making it a safe choice for a nighttime snack.

Pineapple juice’s bromelain thins mucus, addressing sinus or chest congestion. Its anti-inflammatory properties may also ease symptoms of the common cold and allergies.

9. Tea

A warm cup of tea not only helps you relax before bedtime but also clears blocked nasal passages and the throat. Opt for soothing herbal options like chamomile or peppermint.

Consider drinking ginger and honey tea twice a day for additional benefits. Aromatic foods like garlic, onion, and horseradish can prevent nasal drying and reduce congestion.

Be mindful of not consuming too much or too strong tea at night, as caffeine in some teas may disrupt sleep.

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

Learn more: How to Stop Snoring: 15 Best Remedies

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

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