7 Best Teas That Might Help With Snoring

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Reviewed by

Raj Dasgupta, MD

Tea can help reduce snoring, but not all teas work the same. The type of leaves matters. Teas with ingredients like Ginger, Green Leaves, Passion Fruit, Nettle Leaf, Mint Peppermint oil, Goldenseal, and Chamomile are effective. They have anti-inflammatory and lubricating properties that can cut down snoring. For a snoring remedy, choose these specific teas.

Now, let’s look at easy tea recipes that not only help with snoring but also boost overall health.

1. Green Tea

Green tea offers numerous health benefits. Recent studies have shown that it possesses properties that are highly beneficial for individuals with sleep apnea, a condition often associated with snoring. Additionally, green tea can aid in weight management, resulting in a healthier you!


  • Boiling Water
  • Green Tea
  • Honey (optional)


  1. Boil a cup of water and add a green tea bag. Let it infuse for about 7 minutes.
  2. Add honey for sweetness if desired.
  3. Drink the tea just before going to bed to reduce snoring and improve sleep quality.

2. Ginger Tea

Ginger is known for its countless health benefits, including its anti-inflammatory and anti-bacterial properties. It can also increase saliva production, keeping the airways and nasal passages moist and lubricated, which can help prevent snoring.


  • Fresh Ginger root (about 1 inch), peeled and thinly sliced
  • Honey
  • Boiling Water


  1. Boil a cup of water and add the ginger slices. Let it simmer for about 5 minutes.
  2. Turn off the heat and cover the pot for another 5 minutes.
  3. Remove the ginger pieces, add honey for sweetness, and your ginger tea is ready!
  4. Drink this tea every night before going to bed.

3. Passion Fruit Tea

Surprisingly, passion fruit has been found to have calming effects that can enhance sleep quality and prevent snoring.


  • Passion Fruit Tea
  • Boiling Water
  • Honey (optional)


  1. Boil a cup of water in a pot. Add a bag of passion fruit tea.
  2. Let the tea bag infuse for about 7 minutes.
  3. Add honey for sweetness if desired.
  4. Drink the tea regularly for maximum effect.

4. Nettle Leaf Tea

Nettle leaf is an uncommon yet effective natural remedy for snoring. It is rich in antihistamines, which can help prevent snoring caused by inflammation due to cold or allergies.


  • Dried Nettle Leaves (about 1 tablespoon)
  • Boiling Water
  • Honey for sweetness


  1. Add boiling water to dried nettle leaves and let it steep for about 5 minutes.
  2. Use a strainer to remove the leaves.
  3. Add honey for sweetness, and for extra flavor, you can add a slice of lemon or a few fresh mint leaves.
  4. Drink the tea regularly for best results.

5. Mint Tea

Mint leaves contain menthol, which can help remove mucus from the lungs. By reducing excess mucus, mint tea can alleviate airflow obstruction and minimize snoring. Mint leaves are also known for their anti-inflammatory properties.


  • Fresh Mint Leaves
  • Hot boiling water
  • Honey
  • Lemon slices (optional)


  1. Boil water in a pot and add crushed mint leaves.
  2. Let the leaves steep for about 5 minutes.
  3. Add honey for sweetness and lemon slices for additional flavor if desired.
  4. Your mint tea is now ready to drink!

6. Herbal Tea (Peppermint or Goldenseal)

Herbal teas, including those with peppermint or goldenseal, can be highly effective for snoring. Goldenseal is particularly beneficial in reducing congestion in the chest and nasal pathways.


  • Dried goldenseal leaves
  • Boiling water
  • Honey


  1. Boil water and add dried goldenseal leaves. Let them steep for about 15 minutes.
  2. Strain out the tea and add honey for sweetness.
  3. Your herbal tea is now ready to drink.

7. Chamomile Tea

Chamomile is another natural remedy widely used for snoring. It has anti-inflammatory properties and provides a soothing and relaxed sleep experience.


  • Dried chamomile flowers
  • Boiling water
  • Honey


  1. Add dried chamomile flowers to boiling water.
  2. Allow the flowers to steep for a few minutes.
  3. Strain out the tea and add honey for sweetness.
  4. Drink the tea regularly before bedtime.

Learn more: 9 Foods That Might Help You Stop Snoring

Important Note

Teas with caffeine won’t help with snoring; they might even disrupt your sleep quality. Caffeine keeps you awake, so it’s best to choose snoring-fighting teas that are caffeine-free for optimal results.

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

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

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