Home remedies for snoring

Simple snoring often improves with changes at home. These steps are safe for most adults and are the first thing to try when there are no breathing pauses or daytime sleepiness.

Sleep position

• Sleep on your side instead of your back. A body pillow helps.
• Sewing a tennis ball into the back of the nightshirt is an old trick that keeps some people off their back.
• Raise the head of the bed slightly if nasal stuffiness is worse lying flat.

Clear the nose

• Treat colds and allergies; a saline rinse before bed can help.
• A warm shower before bed eases nasal stuffiness for some people.

Habits

• Avoid alcohol for at least three to four hours before bed.
• Avoid sleeping pills and sedatives unless your doctor says they are safe.
• Keep a regular sleep time and get enough sleep; overtiredness deepens muscle relaxation.
• Stop smoking.
• Lose weight if overweight; even a few kilograms can reduce snoring.
• Keep the bedroom air comfortably humid if it is very dry.

Throat exercises Singing, repeating vowel sounds and tongue slides done daily for a few weeks can tone throat muscles and reduce snoring in some people.

For children Do not use steam, oils or herbal drops. Regular snoring in a child needs a pediatrician or ENT doctor.

Ayurvedic view (interpretive) Warm light dinners, routine and nasal care match traditional Kapha-reducing advice. This is supportive only.

When to see a doctor If home steps do not help, or if there are pauses, gasping or daytime sleepiness, see a doctor. Call 112 for breathlessness or chest pain.

Remember Side-sleeping, no alcohol at night and weight loss are the most useful home steps.