How to stop snoring: Add turmeric milk, honey, garlic and peppermint tea to your diet

Snoring occurs when the flow of air through the nose and throat is obstructed during sleep, leading to the vibration of tissues and the characteristic rattling noise (Image: Canva)

Snoring, often dismissed as a harmless annoyance, can actually lead to serious medical issues such as hypertension, diabetes, heart disease, and stroke. If you or someone you know snores regularly, it should be a cause for concern. Understanding the causes of snoring and making simple changes to your diet and lifestyle can make a significant difference in reducing or even eliminating this disruptive nighttime sound.

Understanding snoring

Snoring occurs when the flow of air through the nose and throat is obstructed during sleep, leading to the vibration of tissues and the characteristic rattling noise, says ENT specialist Raghav Gupta. Factors such as congested nasal passages, relaxed throat muscles, and excess throat tissue can contribute to snoring. Individuals with more nasal and throat tissues are more prone to snoring, and certain lifestyle habits such as obesity, excessive alcohol consumption, smoking, allergies, and sinus issues can exacerbate the problem.

Health risks of snoring

Beyond the inconvenience of keeping others awake, persistent and loud snoring can indicate underlying health risks. Insufficient sleep due to snoring can lead to fatigue, affect thyroid function, and contribute to sleep disorders like sleep apnea and insomnia, says Gupta. Identifying the root cause of snoring is crucial for effective treatment.

Dietary adjustments to stop snoring

Certain foods have properties that can help reduce snoring or alleviate the conditions that lead to it. Here are some foods that can aid in preventing snoring when incorporated into your regular diet:

Honey: Known for its anti-inflammatory and antimicrobial properties, honey can soothe and open nasal passages, allowing for easier breathing during sleep.

Peppermint: This herb is rich in antispasmodic properties that reduce swelling in the nose and throat. Drinking peppermint tea before bed or inhaling steam infused with peppermint oil can be beneficial.

Garlic: Garlic is not only flavourful but also possesses powerful anti-inflammatory properties. Some people consume raw garlic at night to help reduce snoring.

Turmeric milk: Turmeric, a common spice, can prevent inflammation of nasal and throat tissues. Adding a teaspoon of turmeric to warm milk and drinking it before bed may help.

Fish: Rich in protein and omega-3 fatty acids, fish can combat the production of phlegm that blocks nasal passages.

Onions: Loaded with antioxidants, onions help fight off infection-causing bacteria, keeping the airways clear.

Soy milk: For those with lactose intolerance, soy milk can be a better alternative to dairy milk, which can lead to mucus production and congestion.

Pineapple: This tropical fruit acts as a natural decongestant, reducing inflammation in the nose and throat. It's also easy to digest, making it a suitable snack before bed.

Tea: Chamomile tea, green tea, mint tea, and black tea can help relax the body and open blocked airways. However, avoid drinking too much or strong tea close to bedtime due to its caffeine content.

Lifestyle changes to reduce snoring

In addition to dietary adjustments, making lifestyle changes can further alleviate snoring:

Avoid heavy meals: Refrain from eating heavy meals close to bedtime, as this can lead to congestion and difficulty breathing during sleep.

Limit alcohol: Alcohol relaxes throat muscles, contributing to snoring. It's best to avoid alcohol consumption, especially in the hours leading up to sleep.

Maintain a healthy weight: Obesity can worsen snoring, so maintaining a healthy weight through diet and exercise can help.

Stay hydrated: Drinking plenty of water helps keep nasal passages clear and reduces congestion.

Practice good sleep hygiene: Establish a regular sleep routine, sleep on your side instead of your back, and ensure your sleep environment is conducive to restful sleep.