Snoring is due to the turbulent flow of air through upper airway which can rise from transient obstruction at several levels. Obstruction occurs due to the failure of the upper airway dilator muscles to stabilize the airway during sleep. The obstruction can occur due to oedema by the vibration injury during snoring and other factors such as ageing process and obesity may account for the progression of snoring in some individuals. About half of the population who snore have obstructive sleep apnea.
This problem can be distressing for the patients as they feel falling asleep in public places, fear of travelling, martial disharmony etc.
What are the symptoms of Snoring?
Snoring is often associated with a sleep disorder Obstructive Sleep Apnea (OSA) but not all snorers have OSA but if snoring is accompanied by one of the following symptoms, it may be an indication for further evaluation of OSA. The symptoms include:
• Witnessed breathing pauses during sleep
• Restless sleep
• Gasping or choking at night
• Chest pain at night
• High blood pressure
• Morning headaches
• Excessive daytime sleepiness
• Snoring is so loud that it disturbs another person
• In children, poor attention span, behavioural issues, poor performance at school
Snoring according to Ayurveda:
In Ayurveda, snoring can be correlated to Urdwajatrugata Vikara to denote the problem persisting in the nasal passage and throat that are situated above the clavicle or collar bone as well as Nidra Roga meaning a sleep related ailment. All the three doshas are involved in this condition but the chief factor contributing to snoring as well as sleep apnea is the aggravation of Vata dosha.
Sleep apnea can give rise to the number of other health conditions such as high blood pressure, abnormal heart rate, dry mouth, mood swings etc. Moreover, it negatively influences the functioning of the nervous system by impairing memory, concentration, thinking abilities etc.
What is the treatment of Snoring?
Modern treatment of snoring includes fitting oral appliances that help in advancing the position of the jaw, tongue and soft palate to keep the air passage open. It also includes surgery of the upper airway in order to open the upper airway and prevent significant narrowing during sleep through a variety of techniques.
What is the Ayurvedic treatment of Snoring?
The primary goal of Ayurvedic treatment of snoring involves eradicating the root cause.
Ayurvedic treatment of snoring includes medicines that are administered via the nasal passage that affect Prana Vata, mind, Tarpaka Kapha, Sadhak Pitta as well as Majja Dhatu.
Ayurveda offers natural solutions to rectify the instances of snoring as well as sleep apnea. The Ayurvedic treatment also restores the tridoshic harmony. There are various remedies as wells as powerful herbs mentioned in Ayurveda that have astonishing results and they are the proven method to help tackle the problem of snoring and sleep apnea resulting in a peaceful sleep.
Some of the herbs useful in Snoring and Sleep Apnea are:
1. Ashwagandha (Withania somnifera): Ashwagandha is an excellent herb for the nervous system as it calms the nerves, mitigates stress and helps in smooth transmission of signals all over the body which helps the person to breathe deeply.
• Due to the presence of a phytonutrient known as triethylene glycol which induces undisturbed sleep at night.
• Therefore, ashwagandha efficiently combats snoring and sleep apnea and improves the quality of sleep.
2. Jatamanasi (Nardostachys jatamansi): The natural biochemicals of jatamanasi herb have the potential to stimulate deep sleep at night.
• It also helps in pacifying Vata, Pitta and Kapha doshas.
• This herb also diminishes stress, tension in the nervous system and soothes the heated body due to its sheet virya (cold potency).
3.Nirgundi (Vitex negundo): Nirgundi is a powerful Ayurvedic herb containing a powerful essential oil that tremendously improves breathing functions, power of the lungs and also pacifies the aggravated Vata dosha.
• Instilling 2-3 drops of nirgundi oil into the nostrils and inhaling the invigorating aroma before bedtime helps in preventing frequent snoring and augments uninterrupted sleep cycles.
3. Sarpagandha (Rauwolfia serpentina): Sarpagandha is a time- tested remedy to enhance quality of sleep as well as treating heart related conditions such as high blood pressure.
4. Shankhpushpi (Covolvulus pluricaulis): Shankhpushpi is a well-known herb in Ayurveda for boosting brain power.
• It is very useful in soothing headache and agitated mood that are often experienced by the patients suffering from sleep apnea.
• Being a Medhya herb, it provides relief in mental fatigue, elevates nervous system activity and ensures sound sleep.
Some Home Remedies useful in the treatment of Snoring are:
1. Cow Ghee (Clarified Butter): Put a couple of drops of cow ghee in each nostril before going to sleep. It not only helps in snoring but also gives relief in headache and sinus.
• Lukewarm cow ghee can be rubbed on the navel before sleeping.
2. Badam Rogan (Almond Oil): Take 1 spoon of badam rogan in a glass of warm milk before going to bed. Almond oil acts as a lubricant and helps in stopping snoring caused by dryness in the respiratory tract.
3. Shunthi Powder (Dry Ginger Powder): Take ½ spoon dry ginger powder with honey before going to bed.
4. Saline Solution: Prepare saline solution by adding ¼ teaspoon salt to ½ cup distilled water and mix it well till salt is dissolved. Store it in an empty nasal spray bottle or a bottle having dropper. Instil 2-3 drops into each nostril every night. This solution should can be used for 5 days, after that it should be prepared fresh.
Diet and Lifestyle:
Lekhana and Medohara (fat scraping/reducing) ahara and vihara and shodhan therapies are beneficial.
• Some yoga exercises such as neck rotation, shalabhahasana, uttanasana, surya namaskar, shoulder exercise can be included in daily lifestyle.
• Regular exercise such as daily walking is also very beneficial.
• Take alkaline foods in the diet such as fresh seasonal fruits.
• Dairy products should be avoided.
• Avoid yoghurt, bananas, ice creams, cold drinks.
• Reduce the consumption of caffeinated beverages.
• Avoid alcohol consumption because it can increase sleep apnea.
• Junk food containing preservatives should be strictly avoided.
Hence, Snoring can be successfully treated in Ayurveda with the use of herbs, herbal remedies, home remedies and by making changes in diet and lifestyle.
Symptoms and Treatments of Snoring According to Ayurveda
Contents
Snoring is a common condition that occurs when airflow through the mouth and nose is partially obstructed during sleep, causing vibrations of the tissues in the throat. It is often associated with factors such as nasal congestion, obesity, sleep position, and muscle relaxation during sleep. In Ayurveda, snoring is considered to be a result of imbalances in the doshas, especially Kapha and Vata, along with factors like digestive issues and poor circulation.
Symptoms of Snoring
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Loud, irregular sounds: The most common symptom of snoring is the sound produced during sleep, which can range from light snoring to loud, disruptive sounds.
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Nasal congestion: Difficulty breathing through the nose due to blocked nasal passages is a key cause of snoring.
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Dry mouth: Many people who snore tend to breathe through their mouth, resulting in a dry mouth and throat upon waking.
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Interrupted sleep: Snoring often leads to disrupted sleep for both the person snoring and their sleep partner.
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Fatigue and drowsiness: Due to poor-quality sleep, individuals who snore may feel tired or fatigued throughout the day.
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Difficulty breathing: Snoring can sometimes be associated with sleep apnea, a more serious condition where the breathing stops momentarily during sleep.
Ayurvedic Understanding of Snoring
In Ayurveda, snoring is often caused by an imbalance in Kapha dosha, which governs the fluids, mucous, and structure of the body. Kapha imbalances can lead to excessive accumulation of mucus, which blocks the nasal passages and airways. Vata imbalances can also play a role in snoring by causing dryness and tension in the tissues of the throat, leading to restricted airflow.
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Kapha imbalance: Excessive Kapha in the body can lead to mucus accumulation, which obstructs the airways and makes breathing difficult during sleep. This leads to the typical snoring sounds.
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Vata imbalance: Vata governs movement, and its imbalance can lead to dryness, causing narrowing of the air passages, and in some cases, more forceful or noisy snoring.
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Pitta imbalance: An aggravated Pitta can cause inflammation in the throat or sinus issues, contributing to snoring.
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Ama (toxins): The accumulation of Ama, caused by poor digestion, can block the Srotas (body channels), including the respiratory passages, leading to snoring.
Ayurvedic Treatments for Snoring
Ayurvedic treatments for snoring are aimed at balancing the doshas, clearing excess Kapha, reducing inflammation, improving digestion, and promoting overall sleep quality. The treatment strategy involves diet, herbal remedies, lifestyle changes, and breathing exercises to address the root cause of snoring.
1. Ayurvedic Herbs for Snoring
Several Ayurvedic herbs can help address snoring by improving airflow, reducing congestion, and promoting restful sleep.
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Triphala: A combination of three fruits—Amla, Haritaki, and Bibhitaki—Triphala supports overall digestive health and helps reduce Ama (toxins), which can contribute to respiratory congestion. It also helps detoxify the body and supports healthy circulation.
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Tulsi (Holy Basil): Tulsi is an excellent herb for improving respiratory health. It can help clear mucus from the airways and reduce Kapha imbalances. It has anti-inflammatory and antioxidant properties that can help clear nasal congestion and promote better airflow.
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Ginger: Ginger is a warming herb that helps stimulate digestion, reduce Kapha, and promote healthy circulation. It can be taken in tea or added to meals to reduce mucus buildup and improve airflow.
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Licorice Root (Yashtimadhu): Licorice root is known for its soothing and anti-inflammatory properties. It can help alleviate throat irritation and reduce inflammation in the airways, improving breathing during sleep.
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Eucalyptus: Known for its clearing and decongestant properties, Eucalyptus helps open up the nasal passages and relieve sinus congestion, which is a common cause of snoring. Inhalation of eucalyptus steam or the use of eucalyptus oil in aromatherapy can improve breathing.
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Peppermint: Peppermint is another cooling herb that helps clear nasal passages, reduce congestion, and calm the throat. It has antiseptic and antimicrobial properties, which can be helpful if snoring is caused by an underlying infection or inflammation.
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Ashwagandha: Known for its adaptogenic and stress-reducing properties, Ashwagandha helps balance the nervous system, reduce stress, and promote restful sleep. It can help improve sleep quality and reduce snoring caused by nervous tension.
2. Ayurvedic Remedies for Snoring
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Honey and Warm Water: A teaspoon of raw honey taken with warm water before bedtime can help soothe the throat, reduce Kapha buildup, and improve respiratory function. Honey also has antibacterial and anti-inflammatory properties that help clear the airways.
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Steam Inhalation: Steam inhalation with herbs like Eucalyptus or Peppermint can help clear nasal congestion, soothe the throat, and reduce the accumulation of mucus that causes snoring.
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Saltwater Gargle: Gargling with warm salt water before bed can help reduce throat inflammation and clear mucus from the airways, preventing snoring caused by congestion or throat irritation.
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Turmeric and Milk: Turmeric is known for its anti-inflammatory and antioxidant properties. Drinking warm turmeric milk before bedtime can help soothe the throat and clear nasal passages, reducing snoring caused by inflammation or infection.
3. Nasal Cleansing (Neti Kriya)
Neti Kriya is an Ayurvedic practice of nasal irrigation that helps clear mucus and other impurities from the nasal passages. It involves using a saline solution and a neti pot to flush out the nasal cavities. Regular use of Neti Kriya can help prevent snoring caused by nasal congestion and improve overall respiratory health.
4. Lifestyle Modifications
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Proper Sleep Position: Sleeping on your back can cause the tongue and soft tissues of the throat to collapse into the airway, leading to snoring. It is recommended to sleep on your side to prevent airway obstruction. You can use a body pillow to help maintain this position.
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Regular Sleep Schedule: Ayurveda emphasizes the importance of a regular sleep routine for maintaining overall health. Going to bed and waking up at the same time each day helps balance the Vata dosha, improve sleep quality, and reduce snoring.
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Avoid Heavy Meals Before Bed: Heavy, rich, or spicy meals close to bedtime can disrupt digestion and increase Kapha, leading to congestion and snoring. Avoid eating large meals at least 2–3 hours before sleep.
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Manage Weight: Excess weight, especially around the neck and throat, can contribute to snoring by narrowing the airways. Ayurvedic dietary practices, such as consuming light, easily digestible foods and avoiding excessive fats, can help maintain a healthy weight.
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Hydration: Staying well-hydrated throughout the day can help prevent the tissues in the throat from becoming dry, which can lead to snoring. Drink plenty of water, and avoid alcohol or caffeine before bed, as they can cause dehydration.
5. Breathing Exercises and Yoga
Breathing exercises (also known as pranayama) are effective in improving airflow, strengthening respiratory muscles, and calming the mind before sleep. Some beneficial practices include:
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Anulom Vilom (Alternate Nostril Breathing): This breathing exercise helps clear nasal passages, balance the doshas, and promote relaxation. It can help reduce snoring caused by nasal congestion and stress.
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Bhramari (Bee Breath): This calming pranayama helps reduce tension and stress in the throat area and can aid in preventing snoring.
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Yoga for Respiratory Health: Certain yoga poses can help improve posture, open the chest, and promote better airflow during sleep. Poses like Setu Bandhasana (Bridge Pose) and Viparita Karani (Legs-Up-the-Wall Pose) can enhance circulation and reduce snoring.
Conclusion
In Ayurveda, snoring is primarily viewed as a result of Kapha imbalance, excess mucus accumulation, poor digestion, and poor circulation. The Ayurvedic treatment approach includes dietary adjustments, herbal remedies, nasal cleansing, and lifestyle changes to reduce congestion, soothe the throat, balance the doshas, and promote restful sleep. By incorporating these Ayurvedic practices, individuals can effectively reduce or eliminate snoring and improve their overall health and quality of sleep.
As with any health concern, it is advisable to consult an Ayurvedic practitioner for personalized treatment recommendations.