Apollo doctor recommends: One bedtime routine to fix common sleeping problem without any medication

Snoring and sleep apnea affect millions worldwide, often disrupting sleep quality and overall health. Dr. Sudhir Kumar, MD, a senior neurologist at Apollo Hospitals, Hyderabad, recently shared a simple, non-medication approach to reduce snoring and mild sleep apnea symptoms that many can incorporate immediately into their bedtime routine.

In a recent video shared on X and YouTube, Dr. Kumar advised individuals struggling with snoring to avoid sleeping on their backs. Instead, lying on the side can help reduce snoring and mild to moderate sleep apnea symptoms. He explained that this approach is particularly effective for people with positional obstructive sleep apnea (POSA), a condition where apnea events occur more frequently or intensely when sleeping on the back.

Dr. Kumar highlighted the role of anatomy and gravity in sleep-related breathing issues. When a person sleeps on their back, gravity causes the tongue, soft palate, and other throat tissues to collapse toward the back of the throat. This narrowing of the airway is what triggers the characteristic vibrations of snoring and the breathing interruptions associated with sleep apnea.

How Side Sleeping Helps

Sleeping on the side, also known as the lateral position, helps keep the airway open by allowing the tongue and soft tissues to shift forward. This simple adjustment counteracts the effects of gravity, improving airflow and reducing snoring episodes. The technique, referred to as Positional Therapy, is a widely recognized first-line treatment for individuals with positional sleep apnea.

Limitations and Additional Measures

While side sleeping is effective for many, Dr. Kumar cautioned that it may not work for everyone. Those with severe or non-positional obstructive sleep apnea might require additional interventions, such as CPAP therapy or other medical treatments. He also emphasized that maintaining a healthy weight can further support the reduction of sleep apnea symptoms.

In the description accompanying his YouTube video, Dr. Kumar reinforced that the method is particularly suitable for people with mild to moderate positional obstructive sleep apnea, and that consulting a doctor is essential for anyone with more severe conditions.