Stop Snoring Forever

There's nothing worse than the sound of someone snoring if you're trying to fall asleep. Or maybe it's you who snores, and people tease you about the noise you make in your sleep. Snoring is often not a problem to the snorer but can be a significant nuisance to their partner.

What is Snoring? Why do people snore?

Snoring occurs when air does not flow smoothly through the air passages, or when the soft tissues or muscles in your air passages vibrate. As you fall into a deep sleep, the muscles in your tongue, throat and roof of your mouth (soft palate) relax. This muscle relaxation causes your throat tissues to sag. As you breathe, the sagging tissues narrow your airway and vibrate or flutter, creating the sound of snoring. The narrower your airway becomes, the greater the vibration...and the louder your snoring.
In some cases, snoring is a symptom of a more serious disorder called obstructed sleep apnea (OSA). OSA occurs when part of the airway is closed off (usually at the back of the throat) while a person is trying to inhale during sleep, and breathing stops for more than 10 seconds before resuming again. These breathless episodes can occur as many as several hundred times a night.
People with OSA almost always snore heavily, because the same narrowing of the airway that causes snoring can also cause OSA. Snoring may actually attribute to OSA as well, because the vibration of the throat tissues, which occurs in snoring, can cause the tissue to swell.

CAUSES OF SNORING:
Ayurveda considers snoring as one of the vitiated VATA Dosha disorder. It's the improper movement of PRANA VATA during sleep time disturbing the functioning of UDAN VATA resulting in extra sounds during breathing as Snoring. The PRANA VATA movement obstruction could be due to extra Shleshma (phlegm), Nasarandhra shotha or vakrata (Nasal septum swelling or deviation), Visham vishram stithiti (wrong sleep posture) etc.

The most common reasons of snoring are:
•Seasonal allergies can make some people's noses stuffy and cause them to snore.
•Blocked nasal passages or airways (due to a cold or sinus infection) can cause a rattling snore.
•A deviated septum, which is the tissue and cartilage that separates the two nostrils in your nose, may be crooked. Some people with a very deviated septum have surgery to straighten it out. This also helps them breathe better - not just stop snoring.
•Enlarged or swollen tonsils or adenoids may cause a person to snore. Tonsils and adenoids (adenoids are glands located inside of your head, near the inner parts of your nasal passages) help trap harmful bacteria, but they can become very big and swollen all of the time. Many kids who snore have this problem.
•Drinking alcohol can relax the tongue and throat muscles too much, which partially blocks air movement as someone is breathing and can contribute to snoring noises.
•Being overweight can cause narrowing of the air passages. Many people who are overweight snore.
•Age can be a factor. The older you get, the weaker your throat muscles become. Weak throat muscles cause the surrounding tissues to sag and vibrate.
•When you sleep on your back, your tongue falls backwards into your throat, which can narrow your airway and partly block airflow.




SYMPTOMS OF SNORING:
•People who snore make a vibrating, rattling, noisy sound while breathing during sleep. It may be a symptom of sleep apnea. Consult your Ayurvedic doctor if you snore and have any of the following symptoms or signs:
•Excessive daytime sleepiness
•Morning headaches
•Recent weight gain
•Awakening in the morning not feeling rested
•Awaking at night feeling confused
•Change in your level of attention, concentration, or memory
•Observed pauses in breathing during sleep



MANAGEMENT:

The Ayurvedic perspective is that keeping KAPHA Dosha in balance can help you stay free of the inconveniences of snoring. For that,

1. NASYA KARMA-Medications to relieve congestion of the nose may be helpful in reducing snoring and the likelihood of sleep apnea episodes. Usually treatment of sleep apnea solely by improving nasal airflow does not solve loud snoring or significant breathing episodes. This can be effectively achieved by nasal administration of certain herbs. This is called as NASYA KARMA in Ayurveda. The preparations used for this purpose are shadbindu taila,anu taila etc.
2.KARNA PURANA-This is a process where the entire ear is filled with some oil prepared out of some herbs which help in clearing the channels and thus relieves the congestion.as the obstruction is relieved the patient feels much lightness and sleeps sound.The preparations used for this purpose can be karanja taila,apamarga kshara taila,bilva taila etc.
3.SHIRO DHARA-Very efficient treatment for relieving the stress and strain.It soothes the nerves and thus ensures the sound and deep sleep to the patient.The preparations used for this purpose can be ksherera bala taila,panchguna taila etc.
4. SHIRO ABHYANGA-It has almost similar results as that of the shiro dhara.but it particularly exerts its result on the scalp and the superficial nerves.It strengthens the nervous system and ensures deep sleep to the patient.
5. PRANAYAM-In yogic terms prana means the vital energy and ayam means exercise. Pranayam defines the regulation of the in and out flow of this vital  energy. It explains that the body, breath and the mind are intricately interwoven. When the air moves the mind moves and when the air is stilled the mind also could be stilled. Hence the various techniques employed in Pranayam are to stabilize the flow of air thus to achieve the balanced state of mind.Thus it very much help in clearing the channels of the body and help to relieve the snoring.
6. YOGIC EXCERCISE-Yoga is a physical and mental practice that involves the body,mind and spirit. Yoga's gentle, mindful and controlled movements can provide a non- or low-impact workout for people in almost any physical condition. Yogic exercises -- and there are many -- can ease tense muscles, improve flexibility and enhance strength, balance and endurance.

HERBS:
The preparations made with the following herbs have proved to be very efficient in many cases of snoring-Kantakari (Solanum xanthocarmum), Pippali (Piper longum),Kasamarda (Cassia occidentalis),Brahti (Solanum indicum),Karkatshringi (Pistacia integerrima) ,Agastya (Sesbania grandiflora) etc.



Herbal formulations - Agastye haritaki rasayana 1 teaspoon once,Tablet Kapha ketu ras 2 morning 2 evening,Vyoshadi vati 1 morning and 1 evening. Make a 'Sleep well Tea' to be taken just before sleeping -with Tulsi(Basil leaves),Brahmi(Gotukola),Tagar(Valerian) and a bit green tea leaves.



PRECAUTIONARY MEASURES TO AVOID SNORING:
•Loose weight and improve your eating habits.
•Try to avoid tranquilizers, sleeping pills and antihistamines before you go to bed.
•Avoid alcohol, heavy meals, or snacks at least four hours before you sleep.
•Establish regular sleeping patterns. For example, try to go to bed at the same time every night.
•Sleep on your left side rather than on your back.
•Tilt the head of your bed up four inches.
•Decongestants. Snoring caused by nasal congestion may be successfully treated with decongestants. Some effective herbal remedies that clear the nasal passages include Pippali (Piper longum) and Kanthkari (Solanum xanthocarpum) Steam inhalation of essential oils of tailaparni (Eucalyptus globulus) or putia (Mentha piperata) can also relieve congestion.
.
Lifestyle advice
•Minimize smoking. Even second hand smoking can promote snoring.
•Go to bed early and get up early.
•Take vigorous exercise several times per week and keep your weight normal
•Panchakarma can be helpful as part of an ama reducing and weight-balance programme.
Dietary advice
•Eat lightly in the evenings, preferably at least 3 hours before bedtime.
•Adopt a Kapha pacifying diet favouring the pungent, bitter and astringent tastes over the sweet, sour and salty tastes and light, warm, dry foods over heavy, cold and moist foods.
•Especially reduce diary foods such as cheese, cream, butter and oily foods.
•Use cumin, turmeric, cinnamon, ginger and black pepper feely - they help reduce Kapha.
•Sip hot water frequently throughout the day.
•For more on dietary guidelines see Dietary Guidelines.