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What Can I Do To Stop Snoring ?

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Dr Janardhana Hebbar

Curejoy Expert Dr.Janardhana Hebbar Explains:

Snoring is a fairly common disorder which affects 40% of men and 25% of women. Not all snoring is created equal, everyone snores for different reasons. Some maybe as serious as sleep apnea and some might be simple as a bad sleeping position. Once you understand the issues behind your snoring, it will be easy to resolve them.  

Remedies To Dodge Snoring

  1. Clear nasal passages as a stuffy nose makes inhalation difficult and creates a vacuum in the throat which leads to snoring. You can do this by using a neti pot or nasal decongestants/nasal strips.
  2. Dryness often causes snoring as it can irritate membranes in the nose and throat, so keep the air moist in your bedroom by using a humidifier or take a hot bath or shower before bed.
  3. Try elevating your head four inches as this may ease breathing and encourage your tongue and jaw to move forward.
  4. Avoid alcohol, sleeping pills, coffee, large meals and fatty foods before bedtime as all of them can restrict airflow by pushing up on your diaphragm.
  5. Avoid sleeping on your back, as gravity makes it more likely for your tongue and soft tissues to drop and obstruct your airway. Try sleeping sideways.
  6. Losing weight can reduce fatty tissue in the back of the throat which may decrease or stop your snoring.
  7. Exercising can help to stop snoring as it may tone the muscles in your throat leading to less snoring.
  8. Smoking causes airways to be blocked by irritating the membranes in the nose and throat.
  9. Try this exerciseStick your tongue out as far as you can, then relax. Repeat 10 times. Stick your tongue out and try to touch your chin. Hold. Repeat with trying to touch your nose. Repeat 10 times.
Dr Janardhana Hebbar

Senior Ayurvedic Consultant at CureJoy, Dr. Hebbar has authored 4 books on Ayurveda. Special interests are Kayachikitsa (Internal Medicine) and Shalya chikitsa (Surgery).

Dr Janardhana Hebbar

Senior Ayurvedic Consultant at CureJoy, Dr. Hebbar has authored 4 books on Ayurveda. Special interests are Kayachikitsa (Internal Medicine) and Shalya chikitsa (Surgery).

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289 comments
Bernadette Butler
Bernadette Butler 5pts

I was told the reason a man snores ,, don't sleep on your back those saggy nuts block it asshole , lmao

Princess Ria
Princess Ria 5pts

Marianne Herrera hahha pakita mo toh ate kay mama g

Julz Taillon
Julz Taillon 5pts

Alyssa Garcia Share with Kacey \U0001f62c

Beata Grujic
Beata Grujic 5pts

Hahaha .. Yes it is very disturbing .. \U0001f60e

Ayurveda
Ayurveda 5pts

True could be a reason :)

Gary Wardell
Gary Wardell 5pts

I lay on my side in a fetal position. Also laying on the back results in a very dry mouth.

Heather B Seitz
Heather B Seitz 5pts

...you can also try a Snore Gaurd. When all else fails, go see your Dentist and they can fabricate a custom made appliance which would essentially pay for its self the first night!!!

Ayurveda
Ayurveda 5pts

Shambhu Singh Welcome! :)

Nibedita Dey
Nibedita Dey 5pts

Udgeeth Pranayama will definitely cure this problem.

Scott Dawson
Scott Dawson 5pts

That's nightmares \U0001f602\U0001f602\U0001f602

Lynz Burns
Lynz Burns 5pts

I don't snore...I'll still hear u out there n I'm here \U0001f602\U0001f602xx

Scott Dawson
Scott Dawson 5pts

It's ok Lynz with me out here I won't here your snoring \U0001f609\U0001f44d\U0001f3fb

Lynz Burns
Lynz Burns 5pts

Scott Dawson \U0001f62e\U0001f602xx

Mirtha Scoles
Mirtha Scoles 5pts

It does apply to me I like sleeping on my back,and when I do I snore I hate it \U0001f633I'm very serious about this I have try ,all kind of home remedies,and nothing works