Common Specialities
{{speciality.keyWord}}
Common Issues
{{issue.keyWord}}
Common Treatments
{{treatment.keyWord}}

Snoring Tips

How Yoga Is Beneficial In Managing Snoring?

Dr. Pradnya Aptikar 87% (178 ratings)
B.A. Sanskrit, BAMS, M.A. Sanskrit, MS -Gynaecology Ayurveda
Ayurveda, Thane
How Yoga Is Beneficial In Managing Snoring?

The thought of waking up fresh in the morning after a good night’s sleep itself is refreshing. However, many are deprived of this simple pleasure of life, one of the main cause behind it is snoring. Whether you are snoring or have a person next to you snoring, the result is a disturbed sleep, which leaves you feeling tired and not-very-rested.

Snoring is caused by multiple reasons including stress, obesity, smoking, sinus problems, circulatory problems, poor diet, large tongue or tonsils and with age. This leaves the person sleep deprived, including a feeling of drowsiness, sore throat, increased risk of heart disease, reduced libido and decreased concentration.

While there are surgical corrections that can get rid of snoring, yoga has some simple, effective pranayamas and asanas that have been proven to be effective since times immemorial. They improve lung capacity, help in weight management, keep the air passages open and also help in stress management.

Try the following asanas and pranayamas to see snoring disappear.

  • Pranayama: This improves the strength of the facial and throat muscles. Bhramari or Humming Pranayama and Ujjayi pranayama are specifically useful in snoring patients. In Bhramari Pranayama, the lips are closed and the soft palate vibrations are entirely due to nasal airflow. Practised mouth snoring over a period of time where the soft palate is lifted towards the pharynx produces a buzzing bee sound. Both breathing in and out happens through the nostrils producing this sound, although slightly different during inhalation and exhalation. Ujjayi Pranayama is where a hissing breathing sound is produced due to the nasal snoring instead of the mouth snoring in the Bhramari exercise.
  • Breathing and Chanting the Om Mantra: Sit on the floor in a relaxed position with eyes closed and take few deep breaths. Begin to chant the word OM repeatedly for a few minutes. Break the word into two parts, the first part of OOOO should come from deep within followed by the lighter MMMM. This helps meditate, relax, and reduce snoring. Try to do this breathing and chanting at least ten to twelve times, and more if possible, on a daily basis.
  • Another effective measure is the Simha Garjasana or Roaring Lion Pose where you kneel down on the mat, lean back so that the hips are resting on the heels. The palms are faced in the space between the knees with fingers spread apart. Tilt your head back while taking deep breaths. This improves the airway and reduces the snoring.

Kapalbhati, Bhujangasana Dhanurasana, Warrior Pose and Surya Namaskar are also other effective asanas. When done regularly over a period of time, it helps in getting rid of snoring. This in turn, makes you feel fresh in the morning; ready to take on the day.

In case you have a concern or query you can always consult an expert & get answers to your questions!

5494 people found this helpful

Snoring - 3 Best And Simple Exercises For It!

Dr. U. Sanjay 89% (19 ratings)
MBBS, MS - ENT
ENT Specialist, Chennai
Snoring - 3 Best And Simple Exercises For It!

Snoring is becoming an increasingly relevant condition as more and more lifestyle diseases are attributed to it. It is found to be associated with high blood pressure, diabetes, heart attacks, strokes, depression, obesity and many more conditions. As obesity becomes more prevalent, the incidence of snoring and sleep apnoea are also increasing. Exercises to lose weight, and tone u the muscles can help to reduce your snoring. Snoring is a common condition and it generally takes place more in men than women. It mostly affects individuals who are overweight and the condition gets worsened with age. Though it is not a serious condition at first, it has to be dealt with as it can lead to other major health conditions and affects the sleep of your sleeping partner. The main cause of snoring is an improper flow of air through the mouth or nose.

The airflow to the nose is obstructed by factors like:

  1. Obesity

  2. Nasal congestion/ sinusitis

  3. Pregnancy

  4. Genetic factors

  5. Enlarged adenoids and tonsils

  6. Large tongue, small jaw.

How to prevent snoring:

It is essential that prior attention is given to this condition before it turns out to be a serious problem. Treating nose block and mouth breathing in childhood can prevent this from developing in adult life. The self-help tips that can be used by individuals to stop snoring include proper exercising, losing weight, quitting smoking and not drinking alcohol as well as setting up an ideal sleeping pattern. There are devices available in the pharmaceutical stores like the mouth guard device which are specially designed to help stop snoring. There are medications also available that help to stop snoring and have good quality sleep.

Amazing and Simple Exercises to Stop Snoring:

You can cure your snoring problem easily by practicing vocal exercises without the need of even going through a painful and expensive surgery.

  1. Singing: Singing is an excellent exercise that is very good for your vocal passage and that can cure the snoring problem. It is best that you start singing in a warm shower and the moist steam of the warm water would soothe your throat. The benefit of singing is that it tightens the muscles and it is an excellent and natural way that would cure your sleeping problem. You can practice singing at least 20 minutes in a day, and you would surely experience the difference.

  2. Yawning: The second simple exercise that can be done to stop snoring is yawning, which involves opening and closing of your mouth. The exercise done in a yawning motion would strengthen both the inner and outer neck muscles. It is very necessary that the mouth is opened widely, and this activity can be done anytime of the day.

  3. Tongue exercises by pushing the tongue against the cheeks, stretching out to touch the nose tip and chin. These work very well in childhood.

Though snoring is not a serious condition, over a period of time it could lead to the development of diabetes and hypertension, heart attack and stroke. It also has a big role to play in weight gain, and road traffic accidents.

2 people found this helpful

Snoring - Easy Mouth Exercises That Can Help Control It!

Dr. Shalabh Sharma 86% (11 ratings)
Fellowship of the Royal College of Surgeons (FRCS), Diploma in Otorhinolaryngology (DLO), DNB (Otorhinolaryngology) , MS - ENT , MBBS
ENT Specialist, Delhi
Snoring - Easy Mouth Exercises That Can Help Control It!

Do you snore too much while you sleep? Does your snoring give others a hard time? Snoring is caused because of the vibration of soft tissues and muscles that make up your upper airways. Working out these muscles help in the management of snoring. These soft tissues and muscles stay floppy when you are snoring. The tightening of these muscles helps in reducing the level of floppiness, which results in reduced snoring. There are several simple mouth exercises that are considered to be effective in dealing with snoring. Several researches and experiments have been carried out in order to prove the effectiveness of these exercises in controlling snoring.

The most important and common mouth exercises that help stop your snoring are as follows:

  1. The tongue slide
    • You have to push the tip of your tongue against the roof of your mouth, or the hard palate.
    • After this, you simply should slide your tongue backwards. You should repeat this around 20 times.
  2. The roof smash
    • In order to practice this exercise, you need to turn your tongue in the upwards directions, and press the whole tongue against flush with the hard palate.
    • This should be repeated 20 times.
  3. Tongue carpet
    • You have to force the underside of your tongue against the floor of your mouth.
    • Along with this, you need to keep the tip of your tongue in contact with the bottom part of your front teeth.
  4. Say aah!
    • You need to lift your soft palate, at the back of your mouth’s roof and uvula, similar to how you open your mouth during a throat inspection.
  5. The cheek push
    • You need to insert your right index finger into the mouth, while pressing the inside of your finger against your left cheek’s length.
    • You should engage your cheek muscle and try to return the pressure back on your finger.
    • This should be repeated 10 times on each side.
  6. Even chewing
    • It is important for you to chew evenly even you eat any form of food.
    • You should alternate both sides of your mouth while chewing and swallowing food.

Similar to any form of exercise, you need to practice these mouth exercises on a regular basis to gain benefits and observe positive results. Unless you practice them strictly and continuously, you may not experience any change in your snoring patterns and intensity. You should try incorporating these exercises into your daily schedule. You may do a set after brushing your teeth, or during evening commutes.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2444 people found this helpful

Know About Snoring

Dr. Ramanaprasad Vv 88% (21 ratings)
Diploma in Tuberculosis & Chest Diseases, ccebdm, FCCP (USA), MBBS
Pulmonologist, Secunderabad
Know About Snoring

Obesity with snoring, choking episodes at night and day time sleepiness are symptoms of sleep apnea syndrome. It is diagnosed by polysomnography/sleep study.

3 people found this helpful

How To Prevent Snoring?

Dr. Vineet Chadha 90% (25 ratings)
MBBS, MS - ENT
ENT Specialist, Gurgaon
How To Prevent Snoring?

Just like there are exercises to lose weight, there are simple exercises, which you can do to stop your snoring completely. Snoring is a common condition and it generally takes place more in men than women. It mostly affects individuals who are overweight and the condition gets worsened with age. Though it is not a serious condition, it has to be dealt as it affects the sleep of your sleeping partner. The main cause of snoring is an improper flow of air through the mouth or nose. 

The airflow to the nose is obstructed by factors like:

  1. Obesity
  2. Pregnancy
  3. Genetic factors
  4. Sinus Infection
  5. Congestion

How to Prevent Snoring:
It is very essential that prior attention is given to this condition before it turns out to be a serious problem. The self help  tips that can be used by individuals to stop snoring include proper exercising, losing weight, quitting smoking and not drinking alcohol as well as setting up an ideal sleeping pattern. There are devices available in the pharmaceutical stores like the mouth guard device which are specially designed to help stop snoring. There are medications also available that help to stop snoring and have good quality sleep.

Amazing and Simple Exercises to Stop Snoring:
You can cure your snoring problem easily by practicing vocal exercises without the need of even going through a painful and expensive surgery.

  1. Singing: Singing is an excellent exercise that is very good for your vocal passage and that can cure the snoring problem. It is best that you start singing in a warm shower and the moist steam of the warm water would soothe your throat. The benefit of singing is that it tightens the muscles and it is an excellent and natural way that would cure your sleeping problem. You can practice singing at least 20 minutes in a day, and you would surely experience the difference.
  2. Yawning: The second simple exercise that can be done to stop snoring is yawning, which involves opening and closing of your mouth. The exercise done in a yawning motion would strengthen both the inner and outer neck muscles. It is very necessary that the mouth is opened widely, and this activity can be done anytime of the day.
  3. Chewing: The third exercise that is helpful to get relief from sleep disorders is chewing. You can fix your throat by chewing the tip of a pencil.  You don't have to bite the pencil, and you just need to fix your throat muscles to make certain that your airway is clear. In case you have a concern or query you can always consult an expert & get answers to your questions!
2882 people found this helpful

Mouth Breathing and How it Affects Your Health!

Dr. Priyanjana Acharyya Sharma 93% (52 ratings)
MBBS, MS - ENT ( Gold Medalist Honors )
ENT Specialist, Gurgaon
Mouth Breathing and How it Affects Your Health!

An estimated of 10 percent or more children snore for more than 1 night. Snoring results from the obstruction of breath when the air makes its way through the mouth. The air passage of the throat through which the air goes in and out causes the tissue to vibrate causing snore. The sound of the snore totally depends on the amount of air passing through the mouth and the frequency at which the throat is vibrating. Children above the age of three years tend to snore when they are deep in sleep.

Primary and secondary snoring:
Children who are otherwise healthy should not have a snoring problem unless there is some health disorder. However, if loud snoring is observed in otherwise a perfectly healthy kid, seeking medical help is a wise thing to do. In general, primary snoring is defined as a condition which is not associated with other sleep-related disorders such as lung disorder, OASS, inability to sleep for a longer duration etc.

Other possibilities:
It is estimated that close to three percent of the children suffers from breathing problem while sleeping. OSAS is a condition which is characterised by pauses in breathing and gasps along with loud snores. There could be instances where a kids’ muscle relaxes way too much obstructing the air to pass through. The body and the brain are both alerted at this stage. As soon as the brain sends a signal, the body wakes up. Thus, most kids suffering from this disorder are not able to sleep well and tend to feel tired throughout the day.

Common causes of sleep apnea:
Sleep apena is a major cause of snoring. It can be caused because of allergies, obesity, GERD etc. In children sleep, apnea can also be caused by tonsil. Since the tonsil size of children less than 7 years of age tends to be bigger than adult individuals, it causes snoring related problem. Swollen tonsils not only obstruct air but creates other health related problems as well.

Symptoms of sleep apnea during the day and night:

  1. Loud snore
  2. Snorts, gasps, pauses during sleep
  3. Heavy sweat during sleep
  4. Social and behavioural problems
  5. Failure to get up in the morning
  6. A nasal voice
  7. Easily irritated, cranky and aggressive

Relief measure:
The first thing a that a doctor does is a physical exam followed by observing the symptoms of a kid. Primary snorting can be addressed by physical exercise, counselling and breathing exercise. Problems related to apnea are addressed through medicine, counselling, and exercise. Certain dietary restrictions also needed to be followed during this time. However, apena is completely treatable within a certain time frame.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2688 people found this helpful

The Health Risks of Being a Mouth Breather: What You Need to Know!

Dr. Sanjeev Garg 88% (18 ratings)
MBBS
ENT Specialist, Roorkee
The Health Risks of Being a Mouth Breather: What You Need to Know!

An estimated of 10 percent or more children snore for more than 1 night. Snoring results from the obstruction of breath when the air makes its way through the mouth. The air passage of the throat through which the air goes in and out causes the tissue to vibrate causing snore. The sound of the snore totally depends on the amount of air passing through the mouth and the frequency at which the throat is vibrating. Children above the age of three years tend to snore when they are deep in sleep.

Primary and secondary snoring:
Children who are otherwise healthy should not have a snoring problem unless there is some health disorder. However, if loud snoring is observed in otherwise a perfectly healthy kid, seeking medical help is a wise thing to do. In general, primary snoring is defined as a condition which is not associated with other sleep-related disorders such as lung disorder, OASS, inability to sleep for a longer duration etc.

Other possibilities:
It is estimated that close to three percent of the children suffers from breathing problem while sleeping. OSAS is a condition which is characterised by pauses in breathing and gasps along with loud snores. There could be instances where a kids’ muscle relaxes way too much obstructing the air to pass through. The body and the brain are both alerted at this stage. As soon as the brain sends a signal, the body wakes up. Thus, most kids suffering from this disorder are not able to sleep well and tend to feel tired throughout the day.

Common causes of sleep apnea:
Sleep apena is a major cause of snoring. It can be caused because of allergies, obesity, GERD etc. In children sleep, apnea can also be caused by tonsil. Since the tonsil size of children less than 7 years of age tends to be bigger than adult individuals, it causes snoring related problem. Swollen tonsils not only obstruct air but creates other health related problems as well.

Symptoms of sleep apnea during the day and night:

  1. Loud snore
  2. Snorts, gasps, pauses during sleep
  3. Heavy sweat during sleep
  4. Social and behavioural problems
  5. Failure to get up in the morning
  6. A nasal voice
  7. Easily irritated, cranky and aggressive

Relief measure:
The first thing a that a doctor does is a physical exam followed by observing the symptoms of a kid. Primary snorting can be addressed by physical exercise, counselling and breathing exercise. Problems related to apnea are addressed through medicine, counselling, and exercise. Certain dietary restrictions also needed to be followed during this time. However, apena is completely treatable within a certain time frame. If you wish to discuss about any specific problem, you can consult an Ent Specialist.

2435 people found this helpful

Sleep Disorder

Dr. (Brig.) Ashok 89% (96 ratings)
MBBS, MD - Pulmonary Medicine, DNB - Pulmonary Medicine, MD - Internal Medicine, Diploma in Tuberculosis and Chest Diseases (DTCD)
Pulmonologist, Delhi
Play video

Good morning I am DR Rajput, Pulmonologist. I deal with the respiratory disease which include Asthma, COPD and sleep apnea. The sleep disorder, sleep apnea is very common these days. People snore and they do not know that they have a disease.

I am going to talk about, "Why do people snore and how it affects your health?"

You know the structure. We breath through nose and we eat through mouth. There is a pasaage in the neck behind the tongue where the food and the air we inhale pass through it. But when we sleep, our posture changes due to which muscles get relaxed and makes the passage narrow. Then the tongue drops and makes it further narrow. If you are over weight, due to the neck fat, the passage gets further narrow. So, when the air passes through the narrow passage, it produces snoring. The stage beyond snoring when the two valves in the neck meet each other, the air flow stops and cause Apnea. When the air flow stops, the oxygen level in the body goes down, the brain gets aroused and sends the signal to these muscles and then you ultimately snot and this snotting opens the passage a bit. So, this repeatedly occur in the night and this results in oxidative stress. BEcause 1/3rd of your life, you are sleeping, i.e, 8 hours out of 24 hours.

So, during sleep, if the air flow is less which is called Hypopnea, the air flow stops is called Apnea. This leads to Endothelial dysfunction, which leads to High blood pressure, diabetes, cardiac problems.

So, it is important to know about Sleep Apnea and its relation to lifestyle diseases like hypertension, diabetes, cardio vascular diseases.

The diagnosis is very simple these days which is Polysomnography. It is a sleep study in which we record the brain EEG, EOG, EMG, air flow, snoring, oxygen saturation ECG. This gives an index which is called Apnea Hypopnea Index. If the Index is more than 5 than you have to be treated.

The commonest treatment which is available these days is the CPAP Therapy. CPAP is a very simple therapy. There is a mask which fits on the nose and it is connected to a hose pipe to a machine. The machine gives pressure to the air and this pressure splints this air way and the air flow is maintained. Oxygenation maintains, snoring stops and oxidative stress dissapears. This helps in controlling blood pressure, the diabetes become normal and the risk of cardio vacular problems decreases.

Thank you very much for listening to me.

If you want to consult us, come to our clinic or contact through Lybrate.

5 people found this helpful

3 Exercises to Prevent Snoring

MBBS, MS-ENT, DNB (ENT) -, DOHNS(LONDON) -
ENT Specialist, Gurgaon
3 Exercises to Prevent Snoring

Just like there are exercises to lose weight, there are simple exercises, which you can do to stop your snoring completely. Snoring is a common condition and it generally takes place more in men than women. It mostly affects individuals who are overweight and the condition gets worsened with age. Though it is not a serious condition, it has to be dealt as it affects the sleep of your sleeping partner. The main cause of snoring is an improper flow of air through the mouth or nose. 

The airflow to the nose is obstructed by factors like:

  1. Obesity
  2. Pregnancy
  3. Genetic factors
  4. Sinus Infection
  5. Congestion

How to Prevent Snoring:
It is very essential that prior attention is given to this condition before it turns out to be a serious problem. The self help  tips that can be used by individuals to stop snoring include proper exercising, losing weight, quitting smoking and not drinking alcohol as well as setting up an ideal sleeping pattern. There are devices available in the pharmaceutical stores like the mouth guard device which are specially designed to help stop snoring. There are medications also available that help to stop snoring and have good quality  sleep.

Amazing and Simple Exercises to Stop Snoring:
You can cure your snoring problem easily by practicing vocal exercises without the need of even going through a painful and expensive surgery.

  1. Singing: Singing is an excellent exercise that is very good for your vocal passage and that can cure the snoring problem. It is best that you start singing in a warm shower and the moist steam of the warm water would soothe your throat. The benefit of singing is that it tightens the muscles and it is an excellent and natural way that would cure your sleeping problem. You can practice singing at least 20 minutes in a day, and you would surely experience the difference.
  2. Yawning: The second simple exercise that can be done to stop snoring is yawning, which involves opening and closing of your mouth. The exercise done in a yawning motion would strengthen both the inner and outer neck muscles. It is very necessary that the mouth is opened widely, and this activity can be done anytime of the day.
  3. Chewing: The third exercise that is helpful to get relief from sleep disorders is chewing. You can fix your throat by chewing the tip of a pencil.  You don't have to bite the pencil, and you just need to fix your throat muscles to make certain that your airway is clear. If you wish to discuss about any specific problem, you can consult an Ent Specialist.
2744 people found this helpful

Get Rid Of Snoring With Homeopathy!

Dr. Himani Negi 92% (18371 ratings)
BHMS
Homeopath, Chennai
Get Rid Of Snoring With Homeopathy!
  • Homeopathy is one of the popular alternatives that have proved successful in the treatment of both mild and severe snoring
  • Extra tissue in the throat can vibrate as you breathe in air in your sleep, causing you to snore. People who are overweight, obese often have extra bulky throat tissue. Genetic factors that can cause snoring include extra throat tissue as well as enlarged tonsils, large adenoids, long soft palate or long uvula. 
  • Most of the homeopathic cures for snoring break down the mucus, reduce the inflammation in the nasal passages, clear up the lungs and prevent colds that can have an adverse effect on snoring. Most of the herbs used in the preparation of homeopathic snoring cures reduce the swelling in the throat and nasal pathways helping you breathe better and sleep well.
  • You can easily take an online consultation for further treatment guidance and permanent cure without any side effects.
3 people found this helpful
Icon

Book appointment with top doctors for Snoring treatment

View fees, clinic timings and reviews