Snoring is noisy breathing while you sleep. It’s a common condition that can affect anyone, although it happens more often in men and in people who are overweight. Obviously, this condition gets worse with age. Also, snoring leads to disturbed sleep which makes the person crawl out of bed feeling tired, exhausted and irritable.
So, let’s discuss what snoring is, why it happens, when it is dangerous and how it can be prevented and cured with Ayurveda…
Introduction
Snoring is a widespread issue, but its severity and health implications may vary. It may be mild, occasional & concerning, or it may be a sign of a serious underlying sleep-related breathing disorder. Many adults experience snoring on a regular basis. Some people are more prone to snoring due to the size and shape of the muscles and tissues in their neck. In some cases, excessive relaxing tissue or narrowing of the airway can lead to snoring. Snoring is a symptom of sleep apnoea, a sleeping disorder known as Obstructive sleep apnoea (OSA). Over a period of time, this becomes a major cause of irritation, displeasure and frustration in relationships. Snoring can even ruin a happy, married life and sometimes snoring is serious enough to become the justification for divorce.
Causes
Snoring happens when the air flows through the mouth while the nose is blocked. Several factors that contribute to a higher risk of snoring includes:
Blocked nasal airways may occur due to several causes like sinus infections, deviated nasal septum, and nasal polyps.
Poor muscle tone in your throat and tongue, which allows muscles to collapse
into the airway.
Bulky throat tissue. Some children who are having large tonsils and adenoids may snore. Being overweight can cause bulky neck/ throat tissue. A thick neck with collar size exceeding 42 cm may be the cause.
Long soft palate and/uvula. This dangling tissue in the back of the mouth can narrow the opening from the nose to the throat. When we breathe, this causes vibration in them and bumps against one another, and your airway becomes blocked.
Drinking alcohol and taking muscle Relaxants may cause too much relaxation of tongue and throat muscles.
Signs and symptoms of Snoring
- Regular snoring, more than 3-4 times a week.
- Heavy and loud snoring sounds
- Trouble in sleep
- Excessive day time sleep
- Morning headaches
- Chest pain at night.
- Choking at night or breathing pauses during sleep.
How does Ayurveda view this condition?
Snoring & Sleep apnoea is described in Ayurveda as Urdhwajatrugata Roga as well as Nidra Roga meaning a sleep-related ailment. In Ayurveda snoring and sleep apnoea are caused by weak Nidra, elevated Tama and due to the rise of Vata & Kapha Dosha.
Some herbs and Ayurvedic procedures effective in snoring and signs of sleep apnea
Jatamansi holds extraordinary potential in stimulating deep sleep due to plant-based bio-chemicals present in the herb. It balances the Vata Dosha and maintains harmony between Tridoshas and thus diminishes stress, tension in the nervous system and due to its Sheeta property it soothes a heated body.
Shankhapushpi boosts brain power and is very useful in soothing pounding headaches & agitated moods that are often experienced in instances of sleep apnea. It possesses Medhya property and thus heals mental fatigue & elevates nervous system activity ensuring sound sleep.
Ashwagandha, an excellent adaptogen, calms the nerves, thus providing effective transmission of signals all ailing the body, to help breathe deeply. It also possesses phytonutrient triethylene glycol, which induces undisturbed sleep at night, to combat sleep apnoea.
Sarpagnadha possesses tranquilising compounds that pacify exacerbated Vata Dosha. It is a time-tested herb to enhance the quality & quantity of sleep, as well as treat heart-related conditions encountered in apnea. It contains strong antioxidants that relax the blood vessels, facilitate optimal circulation of blood, oxygen, nutrients to tissues, organs and bring down high blood pressure.
Guggulu preparations promote weight loss by inducing the breakdown of fat, thus reducing the volume of fatty tissue.
Nasya is the best Ayurvedic therapy for all supraclavicular disorders. Nasya with Nirgundi oil is one simple way to manage snoring. As Nirgundi possesses a versatile herb containing a powerful essential oil that tremendously uplifts breathing function, lungs power and in addition to this Nasya procedure helps in clearing the nasal passages and blockage.
Diet necessities
- Following a healthy diet regime proves to be effective in controlling snoring.
- Having a light dinner with less carbohydrate content, at least 2 to 3 hours before going to bed.
- Avoid consumption of sweets, full cream milk, butter, caffeinated beverages and carbonated drinks.
- Avoid products that may cause or aggravate nasal allergies.
Lifestyle changes
- Maintain a proper diet and exercise to lose weight.
- Neck stretching exercise to be done.
- Avoid alcohol consumption & smoking.
- Prefer sleeping on side (better if on the left side)
- Take sufficient & sound sleep.
- Use a pillow of an appropriate size & firmness & if possible elevate the head end of the bed if possible.
- Inhale steam daily twice a day. (Nirgundi oil may be added)
- Instil two drops of Bramhi or Nirgundi oil in each nostril at night.
