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  • Writer's pictureDr. Karuturi Subrahmanyam

Snoring - Natural Home Remedies

Snoring is a common problem that can affect your quality of sleep and your health. Snoring occurs when the air flow through your nose or mouth is obstructed, causing the tissues in your throat to vibrate. Snoring can be caused by various factors, such as age, weight, anatomy, alcohol, allergies, or sleep apnea.

While snoring may seem harmless, it can have serious consequences if left untreated. Snoring can disrupt your sleep cycle, reduce your oxygen levels, increase your blood pressure, and raise your risk of heart disease and stroke. Snoring can also affect your partner’s sleep and your relationship.

Fortunately, there are some natural home remedies that can help you stop snoring or reduce its severity. These remedies are simple, safe, and effective, and they do not require any prescription or surgery. Here are some of the best natural home remedies for snoring:

  • Change your sleeping position. Sleeping on your back can cause your tongue and soft palate to fall back and block your airway. Sleeping on your side can prevent this and allow air to flow more easily. You can use a pillow, a wedge, or a body pillow to support your back and keep you from rolling over. You can also try raising the head of your bed by a few inches to open up your airway.

  • Lose weight. Excess weight can put pressure on your throat and narrow your airway. Losing weight can help you reduce the fat around your neck and improve your breathing. You can follow a healthy diet and exercise regularly to achieve your weight loss goals. Even a small amount of weight loss can make a difference in your snoring.

  • Avoid alcohol and sedatives. Alcohol and sedatives can relax your throat muscles and make your snoring worse. They can also interfere with your sleep quality and cause sleep apnea. You should avoid drinking alcohol or taking sedatives at least three hours before bedtime. You can also limit your caffeine intake and drink plenty of water to stay hydrated and prevent dryness in your throat.

  • Clear your nasal passages. Nasal congestion can obstruct your air flow and cause you to snore. You can use a saline spray, a neti pot, or a humidifier to clear your nasal passages and moisten your nasal membranes. You can also try using nasal strips or a nasal dilator to widen your nostrils and improve your breathing. These devices are available over-the-counter and are easy to use.

  • Practice good sleep hygiene. Having a regular sleep schedule and getting enough sleep can help you prevent snoring and improve your overall health. You should aim for seven to nine hours of sleep every night and avoid napping during the day. You should also avoid smoking, eating heavy meals, or watching TV before bed, as these can affect your sleep quality and your snoring. You can also try doing some relaxation techniques, such as meditation, yoga, or deep breathing, to calm your mind and body before sleep.

These natural home remedies can help you stop snoring or reduce its intensity. However, if your snoring is severe, persistent, or accompanied by other symptoms, such as gasping, choking, or daytime sleepiness, you should consult your doctor. You may have a condition called obstructive sleep apnea, which is a serious sleep disorder that requires medical attention. Your doctor can diagnose your condition and recommend the best treatment for you.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital



Phone : 85000 23456

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