I am 25 years old female and I have a severe snoring problem I want to reduce snoring then what should I do.
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Reduce weight from 85 kg to 67 kg and sleep on your left side.
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Snoring is when there is obstruction in your airway. You need to examine your airway first. If there is structural obstruction you may need surgery. If you r obese enuf first reduce your weight. Otherwise you can use CPAP during sleep.
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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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