Getting a good night’s sleep is imperative for overall positive well-being. Without a full evening of solid shuteye, it’s likely that many areas of life will start to flounder.
For some of us, it’s a loud partner that snores and keeps us up at night. For others, you may be your own snoring culprit that makes it impossible to achieve a truly restful evening. Whoever is to blame, it’s important to alleviate snoring in your environment as quickly as possible.
If you are looking for better rest at night, you may want to consider how yoga can help to improve your snoring tendencies. While surgery and other options can be expensive and timely, you can start a yoga practice today that will help to improve breathing and effectively decrease snoring at night.
Whether you’re looking to be better for your partner or simply wanting a deeper quality of sleep at night, here are some things to consider when using yoga to help with snoring.
What Causes Snoring?
Snoring can be the result of a variety of issues. Individuals with enlarged tonsils or tongues may notice that they snore frequently. Additionally, those with excess weight around the neck may cause structural concerns that may result in snoring. It’s estimated that nearly 40% of adults snore, albeit some may not even realize it.*
What Issues Can Snoring Cause?
Snoring can be treacherous for relationships, as someone who snores may keep their partner up throughout the evening. Not only are you sure to be at it with a partner who keeps you up all night with their snoring, but it may also have an impact on your performance at work. Further issues include serious health concerns, with problems like sleep apnea or an increased strain on the heart.
To have a long and healthy life, it’s imperative to breathe properly both during the day and while sleeping.
Yoga Poses for Snoring
Ujjayi Pranayama Breathing
One of the greatest lessons a person can learn with yoga is Ujjayi Pranayama breathing. While practicing yoga, keeping a consistent and calming breathing pattern will help create a stronger flow. Yogis are sure to notice that they are able to reach positions more confidently with a firm Ujjayi breath. After stepping off the mat, continue Ujjayi to condition your body as it regulates normal breathing. Not only will this benefit you throughout the day, but it’ll also help with snoring in the evening.
Virabhadrasana – Warrior I
A strong yoga foundation is built with Virabhadrasana, or Warrior I, pose. Yogis stretch deep from the groin to the upper chest, loosening up the psoas and other core muscles. It’s common for this muscle group to constrict during the evening while we are sleeping, making it harder to breathe properly. To alleviate issues that are related with snoring, thrive in Warrior I as you stretch your body’s core.
Bhujangasana – Cobra Pose
Feel the relaxation that comes with calming Cobra Pose, or Bhujangasana. Whether you choose to flow into Cobra from Chaturanga is up to the yogi, but know that you’re in for a treat once you reach your destination. Push your head to the ceiling and open your chest to the front of the room as you take in a deep and enriching breath. Cobra pose can be taken in as subtly the yogi chooses, making it the perfect stretch to ease into right before bed.
Naukasana – Boat Pose
Another great option for strengthening your core is Naukasana, or Boat Pose. Working from a flow, hold Boat Pose for upwards of a minute as you focus on your abdominal region. Not only will yogis walk away one step closer to a rock hard stomach, but they’ll also improve snoring symptoms in the evening. Look great and sleep even better with Naukasana in a yoga flow. Other benefits of Naukasana is it makes circulation of blood and oxygen around abdomen and lower back at a time much faster. Naukasana is good for those who wishes to reduce belly and wants to develop abs muscles.
Chanting of Om
Finish off your practice or slip into a peaceful meditative rest at night with the chanting of Om. Relax in the vibrations that come from the Om mantra that can be recited by anyone. Chanting can help your body naturally calm down at the core of the nervous system, which hits the spot just right before bed. Not only will Om help you connect deeper with your practice, but it will also help with snoring and put you on the path to a better night’s rest.
Sleep Better Tonight!
Yoga doesn’t require expensive gym memberships or fancy equipment. In fact, you can start practicing right now! In time your practice will help to improve overall health, including snoring issues while sleeping at night.
Throw down your mat, start your Ujjayi breathing, and get on the path to a more restful lifestyle today.
Usman Raza is a freelance writer, marketing specialist at keevaorganics and co-founder of UsmanDigitalMedia. When not working, he’s probably spending time with his family.