Snoring is a common issue that many individuals face, often beginning shortly after falling asleep. Though often dismissed as harmless, frequent snoring can affect sleep quality and indicate underlying respiratory problems. According to Preeti Pandey, Senior Dietitian at Apollomedics Hospital, Lucknow, snoring may stem from various causes such as nasal blockages, obesity, allergies, alcohol use, nasal polyps, sleep apnoea, or even age-related changes. Addressing these factors through diet and lifestyle can offer significant relief.

To naturally manage snoring, Pandey emphasizes adopting a diet that supports respiratory health. Foods like honey, garlic, mint, milk, pineapple, onion, and turmeric can help soothe the airways, reduce inflammation, and relieve symptoms related to cold and allergies. It is equally important to completely avoid smoking and the use of tobacco, as these directly damage lung function and worsen snoring.

In addition to dietary changes, integrating specific yoga practices can also be beneficial. Delhi-based yoga trainer Shashank Gupta recommends regular sessions of Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose), and various forms of pranayama, such as Bhramari, Ujjayi, Nadi Shodhana, and Kapalbhati. These yoga asanas and breathing exercises strengthen the lungs, improve airflow, and help open nasal passages, reducing the intensity and frequency of snoring.

Together, a holistic routine combining mindful eating and yoga can offer an effective, drug-free solution to managing snoring and enhancing sleep quality.