Do you wake up every morning exhausted, longing to catch up some more sleep? Do you often go to bed stuffing your ears with cotton? Are you tired of telling your partner that his or her snoring habit disturbs your sleep pattern? Have you thought of making separate sleeping arrangements?

Don’t lose heart. Here is some good news for the snorers and their partners. Continuous practice of specific asanas like s urya namaskar, sarvangasana, sashankasana, vyaghrasana, marjariasana, mandukasana, bhujangasana and simhasana help one kick the snoring habit. Continuous practice of these asanas not only helps the snorer reduce the intensity but also allows him or her to sleep without disruption. Definite poses of yoga and certain breathing techniques would have an everlasting impact on the nostrils that unclogs the blocks and makes life easy, say yoga experts.

Indulging in bad habits, irregular eating patterns and stress have an impact on snoring, said G. Veda Bhaskaram of Patanjali Yoga and Nature Cure Centre. “However, proper diet, regular practice of yoga and a few relaxation techniques would help one get rid of the habit with ease. Diet has therapeutic values. What to eat, when to eat and how much to eat play an important role. The overall condition of one’s health can be measured with the quality of sleep one enjoys. Those having repeated sleeping problems should approach experts and seek proper guidance at an early stage,” he suggested.

Though snoring cannot be considered a disease, ignoring the condition might lead to further complications like sleep apnea, said ENT specialist Ramchandra Rao. “The reasons for snoring are quite high and are connected with many internal factors. Excessive deposition of fat and lack of muscle toning in the respiratory structures narrow down the airflow to the nostrils, allowing one to inhale through mouth and snore. Earlier, the complaint was more among obese people but now it is quite common among men with normal weight aged between 30 and 40. Change in lifestyle, lack of exercise, increased alcohol intake, smoking and unmanageable stress lead to snoring and sleep apnea, he said. “Other factors include hypothyroidism among women, pollution, anatomical variations in nasal structure, vibration in respiratory, nasal and throat muscles in both the genders,” he added.

Sleep apnea causes irritability, lack of concentration and drowsiness through the day and in worse cases it can also cause sudden stoppage of respiration while sleeping. Those who suffer with the disorder silently, it is never too late to consult a doctor!