Snoring is medically defined as the “vibration of respiratory structures and the resulting sound due to obstructed air movement during breathing while sleeping”. In most cases, it will be loud and horrible and can be an indicator of other health issues. Yet, many people overlook the snoring problem, mostly out of embarrassment. According to a recent study, around 60% of people in the world suffer from snoring, but only a few people out of this pursue medical treatment for the condition.

It is a given that good night’s sleep is really essential for your physical and mental well being. However, snoring issues prevent you from getting a peaceful sleep, and you might not even know of it. Apparently, when your sleep is disturbed, it will take a toll on your energy, efficiency, mood, productivity, and even on your ability to handle stress. So, it is recommended to consult a doctor if you are experiencing any sleep related issues, be it snoring or other conditions.

Health care providers usually suggest using anti snoring devices in order to tackle the problem. Along with this, you can also include some home remedies to stop snoring and enjoy a good night’s sleep. Below are the top 5 natural remedies you can try.

Oil Massage

Many studies have proven that a good body massage or head massage can help you sleep well. If you use mustard oil or coconut oil to massage your body, your body muscles will relax and help you fall in sleep within minutes. Additionally, it will increase the blood circulation in the muscles in order to calm your nerves.

You just need to warm the oil slightly, rub it on your head, shoulders, back, neck, and bottom of your feet, and gently massage in circular motions for around ten to twenty minutes.

Epsom Salt Bath

Taking an Epsom salt bath one or two hours before bedtime is one of the best ways to enjoy a sound sleep. According to naturopathic practitioners, the magnesium content in Epsom salt will contribute to calm your nerves and relax your muscles.

To take an Epsom bath, all you have to do is to add one and a half cup of Epsom salt to your bathing tub and let it dissolve completely. Soak yourself in the water for around half an hour and enjoy a peaceful sleep.

Chamomile and Valerian

These are the most commonly used herbal species to induce sleep in people. When it comes to Chamomile, it is ideal for treating sleep disorders like sleep apnea and insomnia. Other than that, it is suitable for healing muscle spasms, period pain, stomachaches, etc., that are likely to keep you from enjoying a good sleep. So, it is recommended to consume a cup of Chamomile tea one hour before bedtime. You can also add a pinch of cinnamon in case you do not like the taste of Chamomile.

Valerian is a tall flowering grassland plant that is famous for inducing deep sleep in people. It has a soothing and muscle-relaxing property that in turn promotes better blood circulation in the body. In fact, several studies prove that Valerian is perfect for improving the quality of sleep as well.

Warm Milk

The relaxing effect of warm milk on the body and mind of a person is well known since ages, and hence, most people consume it before going to bed. The reason for this is the abundance of calcium in milk that controls the production of melatonin hormone.

It is to be noted that melatonin plays a key role in regulating the sleep of a person, whereas calcium is a great remedy to alleviate stress. In order to boost up the taste, you can add some honey and cinnamon in your milk as well. However, make sure to drink the milk at least one hour before you go to sleep.

Lavender Oil

There will be hardly anyone, who does not enjoy the soothing aroma of lavenders. Lavender oil is popular for having a calming effect on people, which in turn induces sleep. In fact, naturopathic practitioners claim that lavender oil can increase the sleep duration of a person, which is ideal to wake up the next day with a refreshing mind.

Simply apply two to three drops of lavender oil to your handkerchief or a towel and keep it under your pillow for a good night’s sleep. You can also take an aromatic bath by adding a few drops of lavender oil to your bathing water. Make sure to soak yourselves in it at least for thirty minutes. Else, rub your feet and earlobes with a mixture of lavender oil and olive oil before going to bed.