Snoring is the vibration of respiratory structures and the resulting sound, due to obstructed air movement during breathing while sleeping. Sometimes it may be soft but in most cases it is loud and unpleasant. Snoring can not only affect the quantity and quality of your sleep but also cause problem to anyone who is sleeping near you. So finding out the cause for your snoring and finding the right cure is very essential

Where does the snore sound come from?

A narrow airway gets in the way of smooth breathing and creates the sound of snoring. It may be caused by poor sleep posture or abnormalities of the soft tissues in your throat.

Causes for snoring:

Snoring is commonly caused due to a blockade of air between mouth and nose

* Snoring may also result from over weight

* If you are endowed with large tonsils or adenoids, then it is more likely that you snore.

* If you have cold or stuffy nose you are likely to snore

* Having a long soft palate or uvula might lead to snoring

Evaluating how and when you snore will help you to find out the cause for snoring.

a) if you snore with closed mouth you have a problem with the tongue

b) if you snore with open mouth you have a problem with the tissues in your throat

c) If you snore only on your back the problem is mild and can be cured by changing life styles

d) If you snore in all sleep position your snoring is more severe and it requires immediate attention

Simple steps to stop Snoring:

· Reducing your weight if you are obese.

· Stop smoking if you are in habit to it.

· Alcohol and medications increase muscle relaxation leading to more snoring.

· Sleep on your side to prevent the tongue from blocking the throat.

· Elevate the head of your bed four to five inches which will ease your breathing.

· Clear your nasal passage if you feel a blockade

. Practicing “lom anulom” pranayam for 5 minutes regularly will help you get relief from snoring.

Some Herbs which helps to get relief from Snoring:

Herbs can be taken orally, as a nasal spray, placed under the tongue or added as aromatherapy to the room while you sleep. While there is no one herb that appears to cure snoring combination of various herbs prove to be effective.

· A combination of passion flower and peppermint leaf powder is beneficial for mild cases of snoring

· Adding valerian root to passion flower and peppermint mixture is effective for offsetting bouts of snoring.

· Adding liquid eucalyptus or peppermint drops to a humidifier or vaporizer can help open your airways while you sleep.

· Drinking a mixture of honey and ginger can also help coat your throat to relieve some of the mucus at the back of your throat, which helps open your airways prior to sleep.