If you snore, you’re not alone: Up to half of all American adults snore. My husband and I both snore.
There are so many reasons why people snore. It can be our diets, lack of exercise, the position that we sleep in, the muscles connected to our throat and our tongue, not hydrated enough, being overweight, too much alcohol and cigarettes, not enough sleep, ironically.
Having excess fat around the neck and throat area can also cause a person to snore. You don’t have to be heavy-set for that to happen.
For example, I don’t drink alcohol or smoke cigarettes. However, I have a tendency to eat mucus-forming foods from time to time and foods that cause inflammation. These might add to my snoring problem – something to look out for. Snoring is also linked to high blood pressure.
What to do to stop snoring:
- The first thing we can do is to have a look at your bedrooms. Make sure that the room is dust-free. Items stored underneath the bed gather and collect dust. Dust could be gathering in our noses at bedtime.
- The air might be dry in the bedroom, a humidifier is recommended by some sleep experts. An air purifier might be helpful too to keep dust and mites at bay.
- In a basin filled with hot water, add a few drops of one of the above-mentioned essential oils to help open up the nasal passageways might help or just steam without essential oils before bedtime can be helpful.
- Tea made from sage or raspberry leaves
- Chamomile tea at bedtime and gargle with tincture of myrrh
- Some people recommend doing tongue and throat exercises to cure snoring. Exercising your tongue and throat muscles makes them stronger and reduces snoring apparently and could be worth a try.
I think it is essential to hit the snoring problem from as many angles as possible. It’s not so easy for some of us to change our diet and start exercising. These are all lifestyle choices that may not have an immediate effect.
Many of the suggestions above are accessible, affordable, and doable. As with all things, YouTube and the internet are valuable resources in this matter.
About the ingredients:
I will be using essential oils of lemon, peppermint, and thyme, and Aloe vera Gel for this recipe.
- Lemon (Citrus limon Family: Rutaceae): We are all familiar with lemon and its culinary, cleansing, and healing actions. I am purely using lemon as a preservative in this recipe. Lemon essential oil is helpful with catarrh, asthma, and issues to do with the respiratory system.
- Peppermint (Mentha Piperita Botanical family: Labiatae): Not to be used if you are pregnant and with caution if you have high blood pressure. Peppermint is an antihistamine and works well with respiratory system problems; like sinusitis, asthma and catarrh. Peppermint essential oil is recommended for snoring as it has anti-inflammatory properties that can help reduce inflammation in the membranes of the inner lining of your nostrils.
- Thyme (Thymus Vulgaris Botanical family: Lamiaceae (Labiatae): Thyme is a world-famous culinary herb and was used by the Greeks to fight infectious illnesses. This oil should be avoided during pregnancy and use with caution if you have high blood pressure. If you have sensitive skin, consider adding fewer drops; start with one drop building up to the desired amount the recipe calls for. Thyme is an expectorant, meaning it helps to promote the removal of mucous from the respiratory systems. It works with the respiratory system combating diseases like asthma, catarrh, sinusitis, and tonsilitis, to name but a few. I think it can be helpful to relieve snoring.
I made two recipes, one using bought ready-made organic aloe vera in a tube and another with fresh aloe vera plant. I used a 1.98 FL. OZ US size jars.
The first recipe uses ready-made aloe vera gel
- Aloe Vera Gel 99.9% enough to fill the jar halfway
- 6 drops of lemon essential oil
- 10 drops peppermint essential oil
- 1 to 3 drops thyme essential oil
- One dark glass jar 1.98Fl.oz US (60ml)
Step 1: I half-filled this jar with the ready-made aloe vera gel.
Step2: I am using lemon essential oil in this recipe as a preservative. (6 drops)
Step 3: Then I added 10 drops of peppermint oil.
Step 4: Then I added six drops of thyme essential oil. Thyme is powerful, so use it sparingly. If you are sensitive to this essential oil, perhaps add one drop of oil at a time maximum of three drops, and see how you go with it.
Step 5: Give the mixture a good mix for about a minute.
Step 6: It should look like this. Thick and soft. The aloe vera has also changed color and consistency.
I put the mixture on a spoon so that you can see what it looks like. Keep in the fridge for up to two weeks. It is a small batch, so you should use it up within that time.
How to use it:
Apply underneath and around your nose. Two times a day, early evening and just before bedtime. Apply underneath and around your nose. BE CAREFUL not to get this mixture near your eyes. You can also rub around the throat and neck area.
If you ever get the essential oil in your eye, I have found coconut oil beneficial for its removal.
My sleep was better and snore-free when I did a herbal steam inhalation before applying the gel.
Second recipe using fresh aloe vera
Aloe vera is an antibiotic, antiviral, and contains 18 amino acids and vitamins. Helps eliminate toxic minerals from the body. Neutralizes free radicals created by toxic substances.
In this recipe, I am using it as a base for the active ingredients. Aloe vera is cooling and soothing when applied to the skin.
Step 1: Cut a leaf off with scissors, a knife, or secateurs.
The gel inside the leaf.
Step 2: I cut the leaf into three pieces.
Step 3: I cut the sides off of the leaf and removed the skin of the leaf from one side, revealing the gel.
Step 4: I use a spoon to scrape out the gel. Aloe vera is mucous-like in its consistency.
Step 5: Add the essential oils following Recipe 1.
I beat for several minutes with a fork I could not get the lumps out you may have better luck with your gel.
Then I used an electric whisk. Probably the best thing to use is a blender.
You can see the difference between Recipe 1 and 2.
This recipe should last up to two weeks in the fridge.
I recommend doing a very quick steam inhalation as well before applying the gel to help clear any blockages. Some nights my husband says he notices a difference.
Snoring can definitely disrupt your sleep and that of your partner. Overall, get enough sleep, stay hydrated, sleep on your side, avoid alcohol and caffeine before bedtime, exercise daily, and use this Snoring Gel Relieving Snore every night. These simple practices can make a huge difference in reducing snoring.
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