I am suffering from snoring and it is very high in the night.
I am very shameful for me.
Please provide details what can I do to get of this.
Thank you.

Question

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.

Sandhya Krishnamurthy · Accepted Answer

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.

I am suffering from snoring and it is very high in the night. I am very shameful for me. Please provide details what can I do to get of this. Thank you.