SNORE NO MORE

Snoring is an annoying sound which irritates your partner, roommate or kids as well. Snorer don’t realise and ask near ones to record it and show them. Snoring sound make partner to awake and can make shout on them.

In small, it is due to obstructions or blockage in airway during breathing while we fall asleep.

 

It causes day time tiredness, focus issues, effect on performance level.  It is alarming signal that cannot be ignored as it can create serious risk to body in chronic cases.

Key words: –Snorer, treat cause, remedies corner, exercises, sleep hygiene.

 

Treat cure of cause: –

Overweight: –It is one prior reason to encounter as excess weight means fatty tissues in throat, narrowing air passages. Maintain healthy weight with diet and regular exercise.

Change Sleeping Position: –

If you are sleeping on your back, change it completely and sleep on your side by keeping a pillow between knee is ideal one.

Elevate head using wedge pillows helps to keep upper part of body in alignment and opens up blocked airways.

Say big no to smoking, alcohol as it harms overall health.

 

Drinking water frequently is mandatory, otherwise dryness in throat lead to mucus formation in nose causes again snore problem.

A hydrated nose is a happy nose.

Avoid heavy meal consumption before 3 hours of catching into dreamland. Stay away from dinner full of junkies, bad fat as it disturbs digestion and push diaphragm which affects breathing as well.

Remedies corner: –

Ginger and honey tea: –

Make ginger and honey tea and sip it twice a day is effective to have deep sleep. Ginger has numerous benefits; it is anti-inflammatory and it increases saliva secretion which soothes throat muscles.

Chew Garlic or Onion: –

Both of them prevents in drying of nose and reduce congestion as well. Chew any of it before going to bed or use in dinner helps a lot to solve snorers. Go for gargle if you are afraid of its smell.

Include Specific Fruits: –

Melatonin is a hormone which make us sleepy, so include fruits like pineapple, banana, oranges etc. which act as boon to stop snore and good to go in healthy lifestyle.

Sip Extra Virgin Olive Oil: –

Yes, you read it right! Sip little bit of this oil before going on bed as it prevents throat muscles to block airways when we sleep. It acts as a lubricant.

Use Essential Oil as Diffuser:

Keep bedroom moist with humidifier as dry air irritates membrane in nose and throat areas.

Diffuse oils such as peppermint, eucalyptus, tea tree and keep it next to bed and run diffuser. Add just 3-4 drops of any above-mentioned oil in half cup of water.

FOOD AND EXERCISE CORNER

• Eat colourful veggies, cucumber, cruciferous vegetables such as broccoli, radish, cabbage.

 Include low -glycaemic fruits such as berries, lemons, grapefruit etc.

• Choose healthy fats such as coconut, olives, avocado and their oils and home-made ghee is most important.

• Indulge more of herbs as its healing properties.

Anti-snoring exercises: –

 Strengthening of neck and throat muscles is mandatory to get rid of disturbed sleep and snoring also.

• Repeat each vowel(a-e-i-o-u) loudly 2-3 times in a day.
• Try to place tip of your tongue behind top front teeth and slide your tongue backward twice in a day.

• Close mouth and pursue your lips. Hold for 30 seconds.
• Keep mouth open and move your jaw to left side, hold for 30 seconds. Repeat for right side also.

Singing is also fun exercise as it increases muscle control in neck and throat areas. Try to practice basic vocal exercise singing LA-LA-LA OR MA-MA-MA a few times a day.

Maintain Sleep Hygiene: –

• Consistent sleep in cool and dark room on comfortable bed is key of it.
• Adopt a strict sleep schedule time: -Fix a time for going on bed and waking up routine.
• Keep gadgets especially mobiles on a table which is away from bed.

Use dim lights or dark shaded curtains in bedroom to keep light out while sleeping.

I hope these above hacks would be helpful in getting back on restful, snore-free sleep at night-time.

My goal of this blog is to give some tips and knowledge regarding food and some exercise which would surely help you in getting rid of this annoying sound.

Snoring is a kind of roaring….

But It is borrowing and

Burying other’s sleep