Tips to reduce snoring


The alternate breathing through the throat and nose while you sleep is what causes snoring. The snoring sound is produced by the throat’s tissues vibrating due to this disturbance in breathing.

Snoring disturbs the sleep of those sleeping nearby. Snoring can be caused by obesity, mouth/nose/throat disorders and lack of sleep. Drinking alcohol before bed can also cause snoring.

Consult a doctor if you experience loud snoring, frequent snoring, shortness of breath during sleep, morning headaches, waking up with a dry throat, memory loss, or daytime sleepiness.

The following advice will help you stop snoring:
Reduce your weight: Snoring is more common in obese individuals. Snoring occurs when there is fatty tissue and weak muscle in the throat area. So it is necessary to lose weight.
Avoid alcohol: Avoid alcohol as it relaxes the throat muscles and causes snoring.
Sleep on your side: Lying straight makes snoring more likely. So, lie on your side.

Ginger tea with honey: Ginger increases salivation while relieving throat irritation. Snoring can be minimized by consuming ginger tea and honey twice a day.
Avoid using sleeping drugs as they can lead to insufficiency from oversleeping. Thus, stay away from sleeping medicines.


It is possible for milk and milk products to produce nasal and throat swelling. There is no need to completely avoid drinking milk. However, do not drink milk before sleeping.
Water: Deficiency of water in the body causes phlegm. This can also cause snoring. Men should drink 3.7 liters and women 2.7 liters of water per day.


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