10 Tips to reduce snoring and sleep apnea

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:

1. Lose weight and improve your eating habits.
2. Regular Exercise,
3. Yoga breathing and postures
4. Avoid tranquilizers, sleeping pills, and antihistamines before you go to bed.
5. Avoid alcohol ,caffeine and heavy meals at least four hours before you sleep.
6. Establish regular sleeping patterns. For example, try to go to bed at the same time every night.
7. Sleep on your side rather than on your back.
8. Raise the head of your bed up four inches. Raise the whole bed, not just pillows.
9. 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.
10. Herbal tea before sleep which is good for sound sleep.
    

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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.