These are some
methods & instruction for relief 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.
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.