HELLO BISWAJIT,
Snoring after mild naps or rest, especially if it’s been ongoing for years and worsening, often points to an underlying airway obstruction or vibration in relaxed throat issues. Since you’ve tried exercises, yoga and position changes without improvement, a more comprehensive approach is needed.
LIKELY CAUSES -airway obstruction (eg deviated nasal septum, enlarged adenoids, or soft palate issues) -Overweight or excess Kapha dosha - accumulation in head and neck area -Nasal congestion or post nasal drip -Alcohol intake or late heavy dinners (kapha aggravating habits) -sleeping on back increases tongue and soft palate collapse
HERBAL REMEDIES
1) TRIPHALA CHURNA= 1 tsp at night with warm water =detoxifies gut, balances kapha
2) SHITOPALADI CHURNA= 1/2 tsp with honey twice daily =clears respiratory blockages
3) YASHTIMADHU CHURNA= 1/4 tsp with honey twice daily =soothing for throat issues
4) BRAHMI VATI= 1 tab at bedtime =mild stress/anxiety may be causing tension or sleep issues
NASYA(nasal oil drops) Administering medicated oils in nostrils helps reduce snoring by clearing the nasal passage and reducing throat dryness
SHAD BINDU TAILA =2-3 drops in each nostrils every morning on an empty stomach =warm slightly and lie back with head tilted, inhale deeply do this regularly for 15-30 days
DIET ADVICES(kapha pacifying diet) -avoid heavy, cold, oily, and dairy based foods at night -stop eating 2-3 hours before sleeping -avoid curd, banana, and milk at night (increase mucus) -use warm water for drinking and during meals -take turmeric milk in small quantity if throat feels irritated
LIFESTYLE RECOMMENDATIONS -Weight management if overweight even mild weight loss helps reduce snoring -practice Jala beti-nasal cleansing with saline water -pranayam= bhramari-tones throat muscles -kapalbhati- clears sinus pathways -avoid alcohol, smoking, sedatives
WHEN TO SEE EMERGENCY CARE -sleep apnea symptoms = choking/gasping during sleep, daytime fatigue, poor concentration -ENT evaluation may be needed to rule out -nasal polyps -enlarged tonsils/adenoids -deviated septum -sleep apnea
Since it’s been 3+ years and worsening , it’s wise to combine ayurvedic therapies with ENT evaluation. This ensures no structural issue is being missed. Ayurveda can be very effective if adhered to consistently for at least 30-45 days
THANK YOU
DR. HEMANSHU MEHTA
Generally snoring happens in obese persons or with some nasal issues. People who finds difficulty in breathing through nose while sleeping will compensate with oral breathing and results in snoring. It can be b’coz of dns or dryness of nose. You have to find out if any such issues. You can try nasal drops ANU TAILA 2 DROPS IN EACH NOSTRIL TWICE A DAY
Don’t worry, Visit nearby ayurvedic physician for further advice and treatment…
Hello, Do you feel tiered when you wake up? Do you have deviated nadal septum/sinus issues/allergies? Any family history? All these matters. I would suggest you to meet a doctor so that he/she can check for all these and guide through appropriate means. Take care. Kind Regards.
You should sleep on your side,rt side o left side Keep thinking soft cloth folded to made band type and keep near mouth and nose. Do Nasya with Anu tel 2 drops in both nostril twice daily. Do pranayam daily
HELLO BISWAJIT,
Snoring happens when the air dosen’t flow freely through your nose or throat during sleep.This causes the tissues in your throat to vibrate, making a hoarse or harsh sound- that’s the snore.
Your case seems to involve -Nasal or throat blockages - even small ones can cause big sounds -Possibly soft tissues in your throat relaxing too much -A kapha type constitution (ayurvedicaly speaking, kapha is heavy, sticky, cool- it tends to block passages) -maybe slight weight gain, poor digestion , or improper sleep habits
The fact that it happens even during naps shows that your airway closes too easily, even with mild rest- this can be worsened by certain foods, weather, posture or internal imbalances.
TREATMENT GOAL -open up nasal and throat passages -balance Kapha dosha-reduce stickiness, heaviness -improves digestion-clear toxins - strengthen airway muscles -create a restful sleep without obstruction
TREATMENT
1) NASYA= instill 2 drops of ANU TAILA in each nostril daily morning empty stomach =clears sinuses, opens nasal passages
2) TRIKATU CHURNA= 1/2 tsp with honey before meals twice daily =improves digestion, reduces kapha
3) VYOSHADI VATI= 1 tab twice daily after meals =breaks phlegm, clears throat
4) SHITOPALADI CHURNA + YASHTI MADHU CHURNA= 1 tsp with honey twice daily after meals =soothes airways, reduce inflamamtion
5) KANCHANAR GUGGULU= 2 tabs twice daily after meals if swelling in neck area =reduces gland swelling, lymph congestion
6) SARAWASATARISHTA= 20 ml with water at bedtime =helps with deep , healthy sleep
DIET TO FOLLOW
FOODS TO AVOID(these increase kapha and worsen snoring) -milk, curd, cheese at night -fried and oily food -heavy, sugary food-sweets, pastries -cold drinks, ice creams -overeating or late night dinners
FOODS TO PREFER -warm water with ginger or tulsi -light soups-moong dal, vegetables -steamed vegetables -old rice, barley, millets -herbal teas-like cinnamon, tulsi,ginger -light dinner by 7-8 pm
YOGA AND PRANAYAM
YOGA POSES(to open airways, reduce fat and tone muscles) -Simhasana= strengthens throat and tongue -Bhujangasana= opens chest and lungs -Sarvangasana= improves sinus drainage -Matsyasana= opens throat and chest
PRANAYAM -Bhramari= relieves snoring by strengthening throat muscles -Ujjayi= narrows the throat slightly and increases control -Kapalbhati= reduces fat, clears toxins -Nadi sodhana= balances breath, clears blockages
Practice these for 15-30 minutes daily
SIMPLE HOME REMEDIES
1) STEAM INHALATION with eucalyptus or tulsi leaves- opens nasal passages
2) Gargle with warm salt water or turmeric water before bed
3) Drink turmeric milk with pinch of dry ginger
4) Use wedge pillow to raise your upper body while sleeping
5) Apply cow ghee in nostrils at bedtime if dryness is an issue(after steaming)
Since your snoring is out and worsening ENT EVALUATION= rule out nasal polyp, deviated septum, tonsil /adenoid enlargement
SLEEP STUDY(polysomnography)= to rule out sleep apnea
THYROID PROFILE= hypothyroidism can cause tissue swelling and snoring
Even slight overweight can narrow your airways
LIFESTYLE CHANGES- VERY IMPORTANT -sleep on your side, not on your back -keep your bedroom free from dust and allergens -maintain a regular sleep schedule -avoid alcohol or sedatives before bedtime -don’t eat within 2 hours of going to bed - do not oversleep or nap too much during the day -try to loose a few kg if you’re slightly overweight
You’re not alone- snoring is common, but not normal, especially if it disturbs others or your own sleep. You’ve already taken good steps(yoga, sleeping positions), now combining that with above said instructions and remedies and possibly an ENT checkup you can get real relief
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Snoring, especially after a mild nap or resting, can often be linked to underlying imbalances in the body’s doshas or lifestyle factors. In Ayurveda, it’s typically associated with Kapha dosha accumulation leading to blockages in the respiratory system. Let’s look into some solutions that may help.
Firstly, it’s crucial to keep your nasal passages clear. You can use a neti pot for nasal irrigation or do steam inhalation with a few drops of eucalyptus oil. This will help to clear out any Kapha accumulation in the respiratory tract. Perform this either in the morning or evening before bed.
Secondly, dietary adjustments are recommended. Try to avoid dairy products, fried foods, and heavy meals in the evening as they can increase Kapha and lead to mucus build-up. Opt for lighter dinners with warming spices like ginger, black pepper, and turmeric to enhance your digestive fire (agni).
Moreover, incorporating Ayurvedic herbs that can balance Kapha may be beneficial. Trikatu, a combination of ginger, black pepper, and long pepper, can be taken to improve digestion and reduce mucus. Consider taking it as a supplement or in your meals if you can.
In terms of lifestyle, keeping your head slightly elevated while sleeping can prevent your airways from becoming blocked. Use additional pillows, but make sure they’re comfy enough to not strain your neck.
Additionally, practice Pranayama techniques like Anulom Vilom or Bhastrika regularly. They will help improve your lung capacity and maintain the balance of Prana Vayu - the vital breath.
Finally, weight management is vital, opt for regular physical activities like brisk walking or yoga, which also aids in keeping the Kapha in balance.
If your symptoms persist or worsen, it’s wise to seek consultation with a specialized Ayurvedic practitioner or a healthcare provider. Continued snoring can sometimes hint at underlying health issues like sleep apnea, which requires professional attention.
Snoring can sometimes be linked to imbalances in the doshas, particularly Kapha dosha, as it can lead to increased mucus production and obstruction of airways. It may also relate to Vata imbalances disrupting the normal flow of breath. Addressing these imbalances through specific lifestyle changes and herbal formulations might be helpful.
Focus on agni (digestive fire) by incorporating a light, easily digestible diet. Avoid heavy, dairy-rich, or sugary foods in the evening which can aggravate Kapha. Consider drinking warm herbal teas made with ginger, turmeric, or black pepper to stimulate digestion. Trikatu powder, a blend of ginger, black pepper, and long pepper, is effective in balancing Kapha and might be considered before meals.
Nasya therapy may also benefit you—this involves applying warm sesame oil or Anu tailam into the nostrils, typically in the morning, to lubricate and open the nasal passages. Carefully follow guidance on proper technique, as improper application can cause irritation.
Support these practices with pranayama such as Anulom Vilom (alternate nostril breathing) to balance Vata and Kapha. Practicing this in the morning helps regulate the flow of breath and ease snoring.
Keep your sleep environment conducive by elevating your head with an extra pillow to open airways. Also avoid alcohol and heavy meals late at night. If there’s obstruction beyond habitual snoring, medical evaluation is advised to rule out conditions like sleep apnea.
Continuously observe your symptoms, and adjust based on improvement or professional advice. Be patient, as these changes require consistent practice to manifest results.
How much is your weight??
