Snoring can eventually lead to medical problems such as hypertension, type 2 diabetes, heart disease and stroke
Eating a spoonful of common kitchen cupboard food before bed could stop you from snoring. For anyone who struggles with snoring or finds it hard sleeping next to someone who does, this night-time ‘superfood’ could help create a more peaceful experience.
While various remedies and solutions exist, sleep experts say one surprisingly simple yet effective method is taking a spoonful of honey. The sweet treat has impressive anti-inflammatory properties and anti-microbial qualities, which can help reduce snoring.
By coating the throat, honey can calm and diminish the vibrations that lead to annoying sounds. With a less irritated and inflamed throat, your airways remain more open, which reduces the chances of snoring.
Its anti-inflammatory and anti-microbial qualities can also help clear up any congestion in your airways. This can lead to less swelling in your throat.
You can enjoy a spoonful of honey on its own or stir it into a cup of hot water, chamomile tea, or ginger tea after dinner and before bed. This can create a calming evening ritual that helps you unwind and relax.
Honey can help open nasal passages, which can make breathing easier during sleep
Other health benefits of honey include: being a rich source of antioxidants, acting as a cough suppressant, treating a sore throat, treating burns and wound healing. It also helps to reduce blood pressure and strengthen your immune system.
Honey is rich in polyphenols, which are strong antioxidants. This indicates that when enjoyed in moderation, honey can enhance the antioxidant levels in your bloodstream. Generally, darker honey tends to have a higher concentration of these beneficial compounds.
There are various natural remedies that may help lessen snoring. For example, essential oils such as eucalyptus and peppermint can assist in opening up your nasal passages. You might consider using a diffuser in your bedroom or adding them to a warm bath before bedtime.
Adding anti-inflammatory foods to your meals, like turmeric or omega-3-rich options such as salmon, can help lower throat inflammation, which might decrease your likelihood of snoring. Sticking to a regular sleep routine, keeping yourself well-hydrated, and avoiding heavy meals and alcohol before bed can help minimise snoring and improve overall sleep quality.
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)
What is the difference between snoring and sleep apnoea?
Snoring might indicate common issues like allergies or asthma. However, it can also signal a more serious health problem known as obstructive sleep apnoea, where a person experiences pauses in breathing while they sleep.
A person suffering from sleep apnoea might snore loudly or produce choking sounds while attempting to breathe. This condition can lead to a lack of oxygen, causing the individual to wake up. In more severe cases, this can occur hundreds of times at night or even during daytime naps.
Sleep apnoea is linked to a higher risk of high blood pressure, heart disease, stroke, obesity and type 2 diabetes.
Other ways you can reduce snoring naturally:
Avoid sleeping on your back: Sleeping on your back may cause your tongue to slip back into your throat, obstructing your airway. Consider teaching 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 prevent 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 additional pillows or a specially crafted wedge pillow to achieve a comfortable position that promotes easier breathing.
Avoid late-night alcohol and sedatives: Avoiding alcohol and sedative medications before bed can help keep your throat muscles relaxed and reduce the chances of snoring. It’s best to steer clear of these substances in the hours leading up to sleep.
Drink plenty of fluids: Dehydration can lead to thicker mucus in the throat, heightening the likelihood of snoring. It is important to keep yourself well-hydrated by drinking plenty of water during the day. If you struggle to drink plain water, consider enjoying herbal teas or adding a bit of honey to your water for extra flavour.
Stay a healthy weight: Carrying extra weight, especially around the neck area, can create pressure on the airways, which often results in snoring.
Other Anti Inflammatory Foods.
Food is Medicine Too!
James O'Sullivan - that's me, a people friendly practitioner and lecturer of Integrated Medicine, serving my patients, my students and the public with the positive benefits of both Conventional Western Medicine and Traditional Chinese Medicine.
Disclaimer: This article is not intended to diagnose or assess. The information provided is not to be considered a substitute for consultation with a qualified health care practitioner.
