Snoring is the hoarse or harsh sound that occurs when air flows past relaxed tissues in your throat, causing the tissues to vibrate as you breathe. Snoring is a common problem faced by many people around the world. Snoring can be more than just a nuisance, as it can disrupt sleep quality and cause fatigue, irritability, and other health problems. Nearly everyone snores now and then, but for some people it can be a chronic problem. Sometimes it may also indicate a serious health condition. In addition, snoring can be a nuisance to your partner.
• Snoring sounds range from quiet vibrations or whistles to very loud grumbling, snorting or rumbling. Some people might not realize they’re snoring when they sleep.
• People who snore may toss and turn at night, have a dry, sore throat when they wake up and feel tired during the day.
• Lack of sleep can cause headaches, difficulty focusing and moodiness.
• Besides snoring, some people gasp for air and stop breathing for a few seconds while they’re asleep.
Snoring happens when the flow of air through your mouth and nose is blocked. Several things can interfere with air flow, including –
• Blocked nasal airways. Some people snore only during allergy season or when they have a sinus infection. Problems in your nose such as a deviated septum (when the wall that separates one nostril from the other is off-center) or nasal polyps can also block your airways.
• Poor muscle tone in your throat and tongue. Throat and tongue muscles can be too relaxed, which allows them to collapse into your airway.
• Bulky throat tissue. Being overweight can cause this. Some children have large tonsils and adenoids that make them snore.
• Long soft palate and/or uvula. A long soft palate or a long uvula (the dangling tissue in the back of your mouth) can narrow the opening from your nose to your throat. When you breathe, this causes them to vibrate and bump against one another, and your airway becomes blocked.
• Alcohol and drug use. Drinking alcohol or taking muscle relaxers can also make your tongue and throat muscles relax too much.
• Sleep position. Sleeping on your back can make you snore. So can using a pillow that’s too soft or too large.
• Sleep deprivation. Your throat muscles might relax too much if you’re not getting enough sleep.
Risk factors –
To evaluate your sleep patterns, your provider may order a sleep study (polysomnogram). You might be able to do a sleep study at home, or you may need to spend the night in a sleep center. A sleep study evaluates:
• Brain wave activity.
• Breathing patterns, including any periods when you stop breathing or gasp for air.
• Heart rate and oxygen levels.
• Movements during sleep, such as arm or leg movements or tossing and turning.
• Sleep cycles and snoring.
Habitual snoring may be more than just a nuisance. Aside from disrupting a bed partner’s sleep, if snoring is associated with OSA, you may be at risk for other complications, including:
• Daytime sleepiness
• Frequent frustration or anger
• Difficulty concentrating
• A greater risk of high blood pressure, heart conditions and stroke
• An increased risk of behavior problems, such as aggression or learning problems, in children with OSA
• An increased risk of motor vehicle accidents due to lack of sleep
Non Surgical Treatment –
Your provider may recommend treatments to improve your posture or open your airways when you sleep. Remedies for snoring include:
• Lifestyle changes: Avoiding alcohol before bed, changing your sleep position and maintaining a weight that’s healthy for you can reduce snoring.
• Medications: Cold and allergy medications relieve nasal congestion and help you breathe freely.
• Nasal strips: Flexible bands stick to the outside of your nose and keep nasal passages open.
• Oral appliances: Wearing an oral appliance when you sleep keeps your jaw in the proper position so air can flow. Your healthcare provider might call it a mouth device or mouth guard. A mouth guard used for other purposes, like sports, won’t resolve snoring.
Ayurvedic Perspective –
Ayurveda, the traditional Indian system of medicine, has several remedies that can help reduce snoring. Ayurvedic treatment for snoring involves identifying the root cause of the problem and addressing it through lifestyle changes, dietary modifications, and natural remedies.
• Nasya Therapy
Nasya therapy is an Ayurvedic treatment that involves administering herbal oils or medicated powders through the nostrils. It helps to lubricate the nasal passages, reduce inflammation, and clear congestion. Nasya therapy can be beneficial for people with snoring caused by allergies, sinusitis, or other nasal conditions.
• Neti Pot
The Neti Pot is an Ayurvedic tool that helps to clear nasal congestion and reduce snoring. It involves pouring a saline solution into one nostril and letting it flow out of the other nostril. This helps to remove mucus and debris from the nasal passages, reducing congestion and snoring.
• Herbal Teas
Drinking herbal teas such as chamomile, ginger, and peppermint can help to soothe the throat and reduce inflammation. These teas have natural anti-inflammatory properties that can help to reduce snoring caused by allergies or congestion.
• Phenomenal Herbs To Relieve Snoring
Ashwagandha is an excellent adaptogen that calms the nerves, mitigates stress and guarantees smooth transmission of signals all along the body, to help breathe deeply.
Being a Medhya or mind-stimulating plant, it heals mental fatigue, elevates nervous system activity, ensures sound sleep and vastly improves productivity, concentration, memory.
Bestowed with tranquilising compounds that pacify exacerbated Vata dosha, Sarpagandha is a time-tested remedy to enhance quality and quantity of sleep, as well as treat heart-related conditions encountered in apnea.
Jatamansi holds extraordinary potential in stimulating deep sleep at night, thanks to the treasure trove of plant-based biochemicals present in the herb. It balances the perturbed Vata dosha, instils tridoshic harmony of Pitta, Kapha, Vata in the body, diminishes stress, tension in the nervous system and soothes a heated body due to its Sheeta or cooling nature.
Pouring just 2 drops of nirgundi oil into the nostrils and inhaling the invigorating aroma before bedtime prevents frequent snoring and augments uninterrupted sleep cycles.
• Tongue Scraping
Tongue scraping is an Ayurvedic practice that involves using a special tool to remove bacteria and debris from the tongue. This helps to improve oral hygiene and reduce snoring caused by poor oral health.
• Yoga and Pranayama
Yoga and Pranayama are ancient Ayurvedic practices that can help to reduce stress, improve breathing, and reduce snoring. Simple breathing exercises such as Bhramari Pranayama, Anulom Vilom Pranayama, and Kapalbhati can help to improve lung function and reduce snoring.
In addition to these remedies, it is also important to maintain a healthy lifestyle and follow a balanced diet. This includes avoiding alcohol and smoking, maintaining a healthy weight, and getting enough sleep. By following these Ayurvedic remedies and lifestyle modifications, you can reduce snoring and improve your overall health and wellbeing.
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