Dr Paulose

 Just about everyone snores occasionally, but if snoring happens frequently it can affect the quality of your sleep and that of other family members. Poor sleep can lead to daytime fatigue, irritability, and increased health problems. If your snoring keeps your partner awake, it can also create major relationship problems.

I recommend the following simple remedies and give a try before going to see your doctor

10 Tips to reduce snoring and sleep apnea:

and Lose weight and improve your eating habits.

and Regular Exercise,

and Yoga breathing and postures

and Avoid tranquilizers, sleeping pills, and antihistamines before you go to bed.

and Avoid alcohol ,caffeine and heavy meals at least four hours before you sleep.

and Establish regular sleeping patterns. For example, try to go to bed at the same time every night.

and Sleep on your side rather than on your back.

and Raise the head of your bed up four inches. Raise the whole bed, not just pillows.

and Clear nasal passages. You can do it naturally with Nasyam (jal Neti) or try nasal decongestants or nasal strips to help you breathe more easily while sleeping.

and Herbal tea before sleep which is good for sound sleep

If none of the above mentioned tips help, talk to your doctor. There are a variety of medical treatments that may reduce or eliminate snoring.

For more information please visit the A-Z site about snoring and sleep apnea :snorefreesleep.com

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