Good Morning sir, I'm a working professional in Kuwait. I accommodated in a sharing room of three person's and they make me feel embrace every mourning by complaining about my snoring. Please suggest how to get rid completely of snoring. Thanks in advance.

Dr. Sandhya KrishnamurthyAyurveda30yrs exp

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Hi, Please follow these tips to stop snoring: - Reduce your weight if you are obese. - Perform pranayama (breathing exercises) everyday. - Quit smoking which irritates the mucosal layer of the nose and throat and causes blockage and results in snoring. - Quit alcohol and sedatives which relax the throat muscles and results in snoring. - Sleep on sides instead on back. - Elevate the head by using a thick pillow which eases the breathing. - Clear the nose before going to bed. - Establish regular sleep pattern. - Keep the bedroom air moist by using humidifier; as dry air irritates the mucosal membrane in the nose and throat. - Perform throat exercises like repeating the vowels a, e, i, o, you loudly for 2-3 mins few times a day or keeping the tongue behind the teeth and moving it backwards - 3-4 times a day. - Anti snoring appliances can also be used. 

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Dr. Lokesh BhamaENT Specialist18yrs exp

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"For Sinus and Nose problems, try taking steam inhalation for 3 times a day. To know how to take steam, please read instructions below to know - how to take steam inhalation for best results. If problem is not solved in 2-3 days, you may need additional medicines. Techniques to steam 1) Boil a pot of water. 2) Pour water into a large flat pan or bowl. If you use a casserole, water will remain warm for longer duration. 3) Place your head over the bowl at a distance of 1 feet. 4) Cover your head and bowl with a large towel (like a tent), take long breath through your nose and breath out through mouth. Take a break every 1-2 minutes until you feel relatively cooler. Do it for 10 minute twice or thrice a day. If you feel that the treatment is getting too much for you, raise the towel so that fresh air is brought into the area and breathe through your mouth a couple of times and then resume Take care - Take all precautions while dealing with hot water. Also, keep children away and wan others that you are dealing with boiling hot water. Other way is - by an Electric steamer available in market and take steam through it. It is more convenient. ""For Sinus and Nose problems, try taking steam inhalation for 3 times a day. To know how to take steam, please read instructions below to know - how to take steam inhalation for best results. If problem is not solved in 2-3 days, you may need additional medicines. Techniques to steam 1) Boil a pot of water. 2) Pour water into a large flat pan or bowl. If you use a casserole, water will remain warm for longer duration. 3) Place your head over the bowl at a distance of 1 feet. 4) Cover your head and bowl with a large towel (like a tent), take long breath through your nose and breath out through mouth. Take a break every 1-2 minutes until you feel relatively cooler. Do it for 10 minute twice or thrice a day. If you feel that the treatment is getting too much for you, raise the towel so that fresh air is brought into the area and breathe through your mouth a couple of times and then resume Take care - Take all precautions while dealing with hot water. Also, keep children away and wan others that you are dealing with boiling hot water. Other way is - by an Electric steamer available in market and take steam through it. It is more convenient. " 

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