Snoring is the vibration of the respiratory structures and the sound that occurs due to the movement of air being obstructed while you breathe during sleep. Sleep apnea is a potentially serious sleep disorder where your breathing starts and stops during sleep. Snoring is caused by the airway becoming blocked during sleep. Sleep apnea is when either the throat muscle relaxes and blocks the airway or the brain does not send the signals to the muscles of the throat.

The symptoms of snoring may include sleep deprivation, daytime drowsiness, irritability, and lack of focus. Sleep apnea symptoms are things such as loud snoring, episodes where the person stops breathing, gasps for air, and wakes up with a dry mouth. There is also waking up with a headache, difficulty staying awake during the day (hypersomnia), insomnia, having difficulty paying attention, and irritability. The only real treatments for snoring are surgery or it can be treated using oral devices than keep your mouth in the open position and hold the tongue in place. The treatments for sleep apnea usually include a CPAP machine or in severe cases, surgery to relieve symptoms.

For milder cases of snoring, doctors may recommend these foods to help reduce snoring:

1. Tea
Tea can minimize congestion which will help you breathe better. It can help to cut down on the amount of phlegm that is produced. Green and black teas are the most effective for this when shipped throughout the day. Just remember these contain caffeine so don’t drink before bedtime.

2. Soy milk

Soy milk can help keep congestion at bay. Cow milk and dairy products can trigger congestion when they are eaten before going to bed. Congestion is one of the things that can cause snoring.

3. Fish
Red meat can increase inflammation which can narrow nasal passages. Yet fish is full of good fatty acids that help reduce inflammation and help combat the production of phlegm. Salmon is the best choice. Fish is also full of omega-3 fatty acids and vitamin D which are nutrients that are important for the regulation of serotonin.

4. Honey
Honey relaxes and soothes the throat. It also reduces swelling. Simply put a teaspoon in your hot herbal tea that you drink before going to bed. It has antimicrobial properties to it that help soothe and open nasal passages.

5. Turmeric
This spice has an anti-inflammatory property that helps combat inflamed nasal passages and throat. It also has antiseptic properties and is antibiotic. These will soothe inflammation.

6. Onions
Onions are a natural decongestant. They are packed with antioxidants. They will help keep the nose and throat clear of congestion.

7. Olive oil
It helps reduce acid reflux. It has anti-inflammatory properties that help reduce swelling or inflammation and provides ease in your breathing.

8. Pineapple
Pineapple helps to improve the airways. It has anti-inflammatory properties and is a natural decongestant. By improving the airways it will help the way that you breathe and make for better sleep.

9. Horseradish
It helps reduce sinus blockage. It also helps to dry up excess mucus. It helps to promote better breathing which leads to better sleep.

10. Garlic
Garlic has an anti-inflammatory property. It can help to clear infections. It contains an antimicrobial property that makes it powerful in getting rid of mucus in the nasal passage.

11. Peppermint
To decrease swelling in your throat try gargling with water that has peppermint essential oil in it. It helps to open the airways and reduces swelling in the nose. It helps promote better sleep.