Snoring is a very common problem that is a trouble not only for oneself, but for others in the room too. Snoring is mainly caused due to the loss of tone of the throat muscles, which become excessively relaxed. When we sleep, these muscles vibrate more than usual and shiver, which results in snoring. Excessive snoring causes difficulty in breathing and depletion of oxygen level in the blood. The moments of silence between snoring are due to excessively depletion of oxygen in blood and complete stoppage of breathing. The person then suddenly starts from sleep and again the respiration begins. This frequent awakening may lead to improper rest to all organs including heart leading to variations in blood pressure, liver leading to obesity and fatty liver.

There may be an increased tendency for frequent urination at night. Obesity may lead to problems like infertility. In children, the main reason for snoring are the swelling of adenoids which are small glands seen inside the nose. Snoring may also occur I children due to frequent throat infections, allergies, asthma, or persistent cough. Obesity is one of the most common causes of snoring. Other reasons include imbalance in thyroid gland, allergic diseases, lack of physical exercise, improper nasal bridge or nasal block, problems like cold or sneezing, etc.

How to manage or control snoring?

1. Sleeping on the back has greater chance of throat muscles to be loosened and tongue moving backwards. This causes small obstruction to the respiratory passage. So, it is better to sleep on either side with a pillow that keeps the head slightly elevated and face a bit turned downwards, whereby the throat muscles remain normal. In people who have neck pain, high pillow is not recommended. Hence, a bedsheet can be folded into four and placed under the head instead of a pillow.

2. Alcohol intake after 6 pm causes excessive relaxation of the neck muscles leading to snoring. Similarly, people who use sleeping pills regularly also have their neck muscles excessively relaxed leading to snoring. People who have complaints of acidity, heartburn, sour eructation, etc. may have regurgitation of acid into the throat and this may irritate the muscles around the trachea. So, these people must finish their dinner by 6.30 to 7 pm and they also must try to exercise for a while in the evening to help reduce acidity and throat irritation.

3. People who have allergic illnesses like cold, sneezing, nasal block, etc. may have the dust enter into their nose in sleep leading to irritation, nasal block, and snoring. So, the rooms must be dusted regularly. Sleeping directly under the fan also may cause snoring. So, this must be avoided.

4. Inhalation of steam from water boiled with a few drops of eucalyptus oil, eucalyptus leaves or a teaspoon of turmeric powder reduces nasal blockage.

There are a few exercises which will help reduce snoring.

1. Neck exercises. Hold your head normally, bend forwards and touch the chest with your chin. Then bring back the head and turn to the left side and then to the right. Repeat this exercise 5 to 10 times per day. This will help improve the tone of the neck muscles.

2. To normalize the tone of the muscles in the region of clavicle and straighten the trachea, hold both hands to the shoulders and stretch to both sides. Breath in completely through the nose for 5 seconds, hold it for 3 to 4 seconds and then gradually breath out. Repeat this 5 times to improve the lung function and also to tone up the muscles in the neck. This can be done in the morning or in the evening. This helps the throat and also reduces any kind of allergies in the respiratory tract. It helps people who have cough and irritation in sleep.

3. To tighten the muscles in the region of oropharynx. Stand normally, protrude the tongue without touching above or below in the mouth and hold it for 5 seconds. Then relax. The tightening of the neck muscles can be felt by doing this and it can be repeated three times continuously and gradually increased to up to 10 times. The muscles of the neck are seen to tighten.

4. Curl the tongue upwards towards the palate and hold for 5 seconds, and then gradually relax. This can be repeated upto 10 times daily. When practiced enough, this can be done with some force trying to push against the roof of the mouth. Similarly, curl the tongue and try to touch the base of the mouth, hold it for 5 seconds and then gradually relax it. This too can be repeated upto 10 times daily.

5. Push the right cheek outwards as much as possible with the tongue and push the cheek inwards with two fingers. This is an exercise for the tongue and the oropharyngeal muscles. Hold for 5 seconds and then gradually relax it. Repeat 10 times. Repeat the same on the left side.

6. Hold the tongue against the roof of the mouth and try to suck it in as much as possible. Touch the roof of the mouth and pressurize it inwards as if trying to suck and drink something. This can be done with an open or closed mouth.

7. Hold a spoon close to the mouth and try to push the spoon outwards using the tongue for 5 seconds and then relax. This too can be repeated 10 times daily.

8. To exercise the oropharynx, make sound like singing in a low voice, say aa. The tongue is pressed downwards and backwards to the maximum. Then make an ee sound where the cheeks are stretched to either side. Then say oo, where the lips are rounded and pointed. All of these can be done for 5 seconds each and then relaxed. These cause tightening of the tongue and throat muscles.

Hold the upper and lower teeth together and try to push the teeth outwards with the tongue and try to swallow while doing this. This can be repeated 5 times. Another option is to bend the head forwards, hold the upper and lower teeth together and push them outwards with the tongue. Try to swallow at the same time. This can be also done with the head held tilted backwards. Repeat this exercise 3 times.

All of these exercises help strengthen the neck muscles and oropharynx and improve the function of the respiratory system, thereby reducing the tendency to snoring.