Hi my name is anil gupta 30 years old struggling with snoring Getting snoring biggerly even iam waking up with my snore please suggest on this.
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Snoring occurs when you can't move your air through nose and throat during sleep. So air vibrate the surrounding tissues and snoring sound. Causes of snoring ? overwight or obesity ? Age - in middle age muscle of throat muscle decreases. ? nasal problem (blocked or stuffy nose) ? Alcohol, smoking, medication ? Sleep posture These are some methods & instruction for releif in snoring: ? Exercise daily and running, jogging. Do long breathing exercise pranayam daily. ? Clear nasal passage (nose) before sleeping. You can take steam for 2 - 3 minutes to clear the passage. ? Change your sleeping position, elevate your pillow slightly while sleeping. ? Sleep on a side not on back. ? Avoid smoking and excess drinking alcohol. Do not take sedative medicines. ? You can do some throat exercises. Repeat these vowel a, e, i, o, you loudly three minutes few times in a day. Place your tongue tip behind your teeth and move backward three times in a day. Move your jaw in left side with open mouth for 30 seconds and in right side for 30 seconds. ? You can also try for anti snoring mouth appliance.
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Clear nasal passages.�If you have a stuffy nose, rinse sinuses with saline before bed. Using a Neti pot, nasal decongestant, or nasal strips can also help you breathe more easily while sleeping. If you have allergies, reduce dust mites and pet dander in your bedroom or use an allergy medication. Keep bedroom air moist.�Dry air can irritate membranes in the nose and throat, so if swollen nasal tissues are the problem, a humidifier may help. Change your sleeping position.�Elevating your head four inches may ease breathing and encourage your tongue and jaw to move forward. There are specially designed pillows available to help prevent snoring by making sure your neck muscles are not crimped. Sleep on your side instead of your back.
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