Snoring is a common problem among all groups of people. It happens due to the vibration in the soft palate while sleeping. Snoring is caused when the muscles supporting the upper air passage in the backof the mouth relax during sleep. You are most likely to snore if you have enlarged tonsils and adenoids. This is more common among children.Your sleeping position is also a causative factor for the severity of snoring. If you sleep on your back, your snoring may increase because the tongue falls back towards the throat and it blocks the upper airway.
You start snoring when you are suffering from a blocked nose or a sore throat. Snoring also occurs if you have a thick neck or you are overweight. People who drink alcohol also tend to snore.Snoring can be irksome for your companion. It can cause friction among partners which can be damaging for a relationship. You can deal with the problem with the help of the following:
The problem of snoring is closely related to what you eat. A few changes and precautions in your eating habits can cure your snoring effectively.
Avoid eating too much of cold foods like ice creams, cold beverages, fried food and junk food like pizza, burgers etc. Maintain a gap of 5-6 hours between your meals and bedtime when indulging in these food items.
Add onions, garlic, leeks, thyme, mustard greens and pears in your daily diet to reduce and cure snoring problem.
Eat low carbohydrate diet and reduce the consumption of refined oils and fats.
Avoid eating heavy meals at night as it causes flatulence and gas which causes obstruction in the respiratory passage.
Reduce or quit smoking and drinking alcohol. Alcohol causes the muscles in the air passage to relax and it aggravates snoring.
Snoring is aggravated when you sleep on your back. You should sleep on your side with a pillow placed between your knees. Sleep with your head elevated. It will keep the back air passage unobstructed. You can do this by placing a rolled up towel under your pillow or get the head of your bed raised by 4-5 inches.
Regular exercise is the best remedy for snoring. It tones up the muscles and keeps the respiratory tract decongested. Jogging, walking, cycling are some of the best exercises for snoring.
Certain Yoga poses are also helpful for treating snoring. Lion Pose (Simha Asana) is worth mentioning. Yoga breathing exercises, especially Bhramari Pranayama (Bee Breathing Exercise) helps to clear the air passage, makes breathing easier and light.
Meditation helps to calm the mind and reduce stress. You should spare at least 15-20 minutes daily for yoga exercises and meditation to deal with snoring problem.
Overweight people tend to snore heavily. It is essential to maintain your ideal weight to prevent snoring. Do regular exercise and follow proper diet plan to prevent excessive weight gain.
A blocked nasal passage can cause snoring. Do steaming at bed time to prevent snoring. Regular steaming helps to clear the nasal passage and cures snoring.
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