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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