Snoring not only affects your sleep, but can also cause trouble for people sleeping around you. This problem occurs when breathing occurs at bedtime, causing vibrations in the throat and snoring. In most cases it is not a serious problem, but frequent snoring can be a sign of sleep apnea, obesity, or other respiratory problems.

If you or someone in your family is struggling with the problem of snoring, there is no need to panic. This problem can be reduced to a great extent by adopting some easy home remedies. Let's know 5 such effective home remedies.

1. Take steam and keep the nose clean

Often snoring increases due to closed nose or cold. If there is a hindrance in the nose, there is difficulty in breathing, causing the problem of snoring.

What to do?

• Take steam with warm water before bedtime.
• Washing the nose with salt water also cleanses the nose and can reduce snoring.
• If the nose remains closed due to allergies, use a humidifier.

2. Follow the correct gold position

In the wrong way, there may be difficulty in breathing on sleeping, causing snoring.

What to do?

• Instead of sleeping on your back, make a habit of sleeping.
• Sleep the head slightly, which will keep the air route clean and reduce snoring.
• If there is a problem in sleeping on the side, then put a pillow behind the body so that the condition of gold remains.

3. Control the weight

Excess fat accumulates excess fat around the throat and neck in overweight, causing the airways to be narrow and snoring.

What to do?

• Perform mild exercise and yoga regularly.
• Take a balanced diet and avoid junk food.
• Keeping weight control will not only reduce snoring, but will also improve the entire health.

4. Avoid alcohol and smoking

Both alcohol and smoking can increase the problem of snoring.

What to do?

• Do not consume alcohol 3-4 hours before bedtime.
• Smoking shrinks throat and nose veins, which can cause snoring, so leave the smoking completely.

5. Exercise throat and tongue

Strengthening the throat muscles can reduce the snoring problem.

What to do?

• Exercise throat for 5-10 minutes daily, such as repeated pronunciation of “A, E, I, O, U”.
• Take out the tongue and stop for a few seconds and then relax.
• This exercise helps to open the airways and improve the breathing process.

Additional suggestions

• Avoid heavy food at night, especially reduce the intake of dairy products.
• Drink enough water, because due to lack of water in the body, throat membranes can become sticky, which can increase snoring.
• Regular yoga and pranayama improves the breathing process and reduce snoring.

The problem of snoring can be common, but it should not be ignored. If this problem persists for a long time and there are problems like fatigue or headache throughout the day, then it is necessary to consult a doctor. By adopting the easy home remedies mentioned above, you can improve the quality of your sleep and get rid of the problem of snoring.