Warm water with honey

According to Times of India, warm water mixed with honey can help reduce snoring by soothing the throat lining, reducing inflammation, and thinning phlegm. Warm water also helps loosen accumulated mucus in the throat and nasal cavity, keeping airways clearer. This limits the vibration of soft tissues when air passes through the throat during sleep.

Adding one spoonful of honey to a cup of warm water can help reduce snoring. Photo: Bao Bao

Turmeric milk

Turmeric is a common spice rich in beneficial compounds for the respiratory tract. Curcumin, the main active ingredient in turmeric, possesses anti-inflammatory and antioxidant properties. These properties help soothe the throat lining, support clear airways, and protect lung health. Some studies indicate that curcumin may also help manage asthma symptoms. Consuming warm turmeric milk can supplement nutrients and support overall health.

Chamomile tea

Chamomile tea can promote relaxation, improve sleep quality, and reduce mild inflammation in the respiratory tract, thereby helping to lessen snoring. However, this drink cannot completely cure snoring caused by respiratory illnesses or structural abnormalities of the airway.

Ginger tea

Ginger tea has anti-inflammatory properties and warms the body, helping to soothe the throat lining and reduce respiratory irritation. When combined with honey, this drink can clear the airways, contributing to a reduction in snoring during sleep. Additionally, ginger tea helps alleviate bloating and indigestion, factors that can affect sleep quality, according to WebMD.

To reduce snoring, individuals should avoid alcoholic beverages and caffeine before bedtime, as they can relax airway muscles. Drinking sufficient water helps thin secretions in the nose and throat, limiting soft tissue vibrations that cause snoring. Maintaining a side sleeping position, ensuring appropriate room humidity, and practicing tongue and throat muscle exercises can also improve this condition.

Patients should seek medical attention if they experience loud, intermittent snoring accompanied by choking, gasping during sleep, sudden awakenings in the middle of the night, excessive daytime sleepiness, morning headaches, or difficulty concentrating. To determine the cause, a doctor may recommend an ear, nose, and throat endoscopy or a polysomnography (sleep study).

By Le Nguyen (Compiled)