Snoring, the noisy breathing during sleep is experienced by everyone in their lifetime. However, some people are more prone to it and suffer from chronic snoring. Heavy snoring can lead to daytime fatigue, irritation and many other health problems, including sleep-apnea.

If you suffer from snoring, you can rid of it or reduce it with a few changes in your lifestyle and a willingness to experiment with different proven solutions.

Change in lifestyle: If you are overweight, drop a few pounds. Exercise regularly to tone the muscles in your throat, which in turn can lead to less snoring. Quit smoking to unblock the air ways that cause snoring. Avoid alcohol as it relaxes the muscles in throat and interfere with breathing that leads to snoring.

Sleep on your side instead of your back: Lying on your back makes the base for your tongue and soft palate collapse to the back wall of throat, causing the person to snore. Sleeping on your side will help prevent the vibration during sleep. If snoring continues regardless of sleep position, see a doctor for a medical advice.

Dental devices: Dental devices may improve snoring in 70 to 90 per cent of cases. These devices are best made by a dentist. These dental devices have been designed to hold the palate up and forward.

Surgery: Surgeries can reduce snoring but the success rate depends upon the individual problem area.

Clean nasal passage: If your nose is narrowed due to cold or other blockage, the fast moving air is likely to produce snoring. A hot shower before you go to bed, nasal strips or steam inhalation can help open nasal passages.

Disinfect your sleeping surroundings: Allergens in your bedroom and in your pillow may also cause snoring. Dust the overhead ceiling fan regularly. Put your pillows in the air fluff cycle once every couple of weeks and replace them every six months to keep dust mites and allergens away.

Keep bedroom air moist: Lack of moisture can lead to swollen nasal tissues by irritating membranes in the nose and throat. So keep the air in your bedroom moist with the help of a humidifier.

Drink plenty of water: Secretions in your nose and soft palate become stickier when you drink less water. It makes one more prone to snoring. To avoid this problem stay well hydrated. A healthy woman should have 11 cups of water and men require about 16 cups of water every day.

Yoga: Some asanas and pranayamas like Bhramari, Ujjayi pranayama, Simha Garjasana (roaring lion pose) and chanting the ‘Om’ mantra may put a stopper on your snoring.

Snoring can affect your sleep and disturb your sleep partner and adversely affect your quality of life.  It can have psychological and emotional impact on the person snoring as well as your partner. If you suffer from snoring, talk to a sleep specialist and let him advise you the best treatment for a trouble free sleep.

By Deepa Gupta/