1> Nettle leaf
(Urtica dioica)

2> Quercetin

3> Hesperidin

>> Rationale
Nettle leaf may reduce congestion and therefore snoring by inhibiting the release of histamines, the inflammatory substance triggered by allergens.

>> Dose
250-300 mg, 3x/day, or 3 cups of nettle-leaf tea daily

>> Notes
Be sure to differentiate nettle leaf from nettle root and other parts of the plant, which have different medicinal properties. Freeze-dried nettle leaf is the type that researchers have found effective for blocking histamines.

>> Rationale
Like nettle leaf, this dietary flavonoid may reduce snoring by reducing inflammation in the airways, preventing the release of histamines, and blocking allergic reactions to pollen.

>> Dose
250-500 mg, 3x/day

>> Notes
Some question whether long-term use may suppress immune system function.

>> Rationale
Another dietary flavonoid, hesperidin may help to reduce snoring by keeping the airways free of inflammation and congestion.

>> Dose
250-500 mg, 3x/day

>> Notes
Some question whether long-term use may suppress immune system function.