Easy Remedies To Stop Snoring
Date: February 13, 2018 by Rik Katre



Easy Remedies To Stop Snoring

Snoring is the snorting and rattling sound made by the vibration of the airway tissue at the back of the mouth, nose and throat during sleep as we breathe in and out. It occurs because of a partial blockage in the airways due to the relaxation of the muscles holding them open. It is twice as common in men, as in women and is known to increase with age.

We tend to consider snoring as a nuisance to our bed partners and family members and it could turn out to be a serious problem. It can even be a sign that you may have sleep apnea. This is a condition where your breathing is interrupted while you are sleeping by partially or completely obstructed airways.

You’re Not Alone

Snoring can be embarrassing and you may feel like you’re the only person with this troublesome affliction. Let us tell you, you are most certainly not. It’s a common occurrence with as many as one in four of us, male and female, across all ages. If you need professional help don’t be shy about it, many of us snore so seek help from your GP if you have concerns.

Best known home remedies to stop snoring?

  • Try a Tennis Ball on Your Back
  • Wear Nasal Strips When You Sleep
  • Make The Necessary Pillow Adjustments
  • Use A Humidifier
  • Eat Some Honey Before Bed
  • Gargle with peppermint mouthwash
  • Changing the sleep position
  • Losing weight
  • Avoiding alcohol
  • Avoiding tobacco
  • Ensure You Stay Hydrated
  • Make sure that you avoid stress
  • Get better pillows

Yoga breathing techniques which you can do to stop snoring?

Yoga techniques can help strengthen your diaphragm and improve oxygen flow, promoting a much better quality of sleep. Breathing techniques can help with snoring reduction or elimination. It also relieves stress and anxiety. Here are two out of many yoga breathing techniques and how to do them.

Kapalbhati:

  1. Sit comfortably with your spine fully erect. Place your hands on your knees with your palms open and facing the sky.
  2. Take a long, deep inhalation.
  3. As you begin to exhale, focus on pulling your navel back toward your spine. Pull in as far as you can. As you begin your breathing practice, you can place your right hand on your abdominal muscles to feel them contract and will help you focus on controlling your muscles. The exhalation should be forceful, as if you are trying to push all the breath out of your lungs.
  4. When you begin to relax your abdomen and release your navel, the breath will automatically flow into the lungs.
  5. Perform 20 repetitions of the exercise to complete one round.
  6. After a round of 20 repetitions, sit quietly with your eyes closed and notice the way you feel and the sensations you experience.
  7. Repeat 2 more rounds of this exercise.

Bhastrika:

  1. Sit straight and relax your shoulders. Take a few breaths in and out through your nose. With each inhale, expand your stomach as fully as you can.
  2. Using force, exhale through your nose for one second. Next, inhale forcefully for a full second.
  3. Continue to breathe in and out, using force, counting one second for each inhalation and each exhalation. Maintain an erect posture, keep your shoulders relaxed and focus on keeping your body still except for your belly which is expanding fully with each breath.
  4. For the first cycle, repeat this breathing technique 10 times. After the first round, pause for a few seconds to take note of how you feel. Now, move on to the second cycle performing the technique 20 times. Again, pause to note the sensations you experience. Finally, perform 30 repetitions of the technique to complete the set. After the excise rounds are complete, notice how you feel and the way the experience calms and centers you.

Snoring can have a lot of consequences and make situations with family and friends difficult at times. These simple remedies have effectively helped many overcome snoring and can be implemented easily in everyday life so go on, try them out! why trouble your loved ones?.


Need more advice? Consult our general physician to get all your answers at https://careist.in/general-physicians-in-kolkata Your personal healthcare specialist at home.