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Vital Nova Path
SNORING
REASONS FOR SNORING
Obstructed Nasal Airways: Allergies, sinus infections, or a deviated septum can cause nasal obstruction. Poor Muscle Tone in the Throat and Tongue: When muscles are too relaxed, they can collapse and block the airway. Obesity: Excess weight, especially around the neck, can put pressure on the airway. Alcohol Consumption: Alcohol relaxes the throat muscles, increasing the likelihood of snoring. Sleep Position: Sleeping on the back can cause the tongue and soft palate to collapse to the back of the throat, leading to snoring. Sleep Deprivation: Not getting enough sleep can lead to throat relaxation and increased snoring. Smoking: Smoking irritates the membranes in the nose and throat, causing swelling and leading to snoring.
REMEDIES TO REDUCE SNORING
Change Sleeping Position: Sleep on your side instead of your back to prevent the tongue and soft palate from collapsing to the back of the throat. Elevating the head by about 4 inches can help keep airways open. Maintain a Healthy Weight: Losing weight can reduce the fatty tissue in the back of the throat, decreasing snoring. Avoid Alcohol and Sedatives: Avoid alcohol and sedatives, especially before bedtime, as they relax the muscles in the throat. Practice Good Sleep Hygiene: Establish a regular sleep routine and get enough sleep each night.
+91 7009478851 vitalnovapath@gmail.com Exercise: Regular exercise can help tone muscles throughout the body, including the throat, which can reduce snoring. Stay Hydrated: Drink plenty of fluids. Secretions in your nose and soft palate become stickier when you're dehydrated.
AYURVEDIC REMEDIES FOR SNORING
1. Peppermint Oil:
How to Use: Add a few drops of peppermint oil to a glass of water and gargle before bedtime. Benefits: Peppermint oil can help reduce swelling in the lining of the nostrils and throat.
2. Cardamom:
How to Use: Mix half a teaspoon of cardamom powder in a glass of warm water and drink it before bedtime. Benefits: Cardamom helps open up blocked nasal passages and can reduce snoring.
3. Ginger and Honey Tea:
How to Use: Boil a few slices of ginger in water, strain it, and add a teaspoon of honey. Drink this tea before bedtime. Benefits: Ginger has anti-inflammatory properties and can help soothe the throat, while honey acts as a natural throat lubricant.
4. Ashwagandha:
How to Use: Take Ashwagandha powder or supplements as per an Ayurvedic practitioner’s
recommendation. Benefits: Ashwagandha helps in reducing stress and promoting better sleep quality, which can reduce snoring.
+91 7009478851 vitalnovapath@gmail.com 5. Yoga and Pranayama:
How to Use: Practice yoga asanas like Bhujangasana (Cobra Pose) and pranayama techniques like Anulom Vilom (Alternate Nostril Breathing) regularly. Benefits: These practices help in strengthening respiratory muscles and improving breathing patterns.
6. Dietary Modifications:
How to Use: Avoid heavy meals, dairy products, and oily foods before bedtime. Incorporate more fruits, vegetables, and whole grains into your diet. Benefits: A balanced diet can help in maintaining a healthy weight and reducing snoring.
