6 Simple Exercises to Eliminate Snoring
Snoring is a frequent problem which can lead to poor sleep and daytime fatigue, irritability, and increased health issues. If your snoring keeps your partner awake, it can also create major relationship problems. Not all snoring is the same. In fact, everyone snores for different reasons. When you get to the bottom of why you snore, then you can find the right solutions to a quieter sleep.
Generally, people who are prone to snoring have too much throat and nasal tissue, or “floppy” tissue that is more prone to vibrate. The position of your tongue can also get in the way of smooth breathing. Evaluating how and when you snore will help you pinpoint whether the cause of your snoring is within your control or not. Fortunately, no matter how and when you snore, there are solutions to making your snoring better.
A New Hope for Snorers and Bed Sharers
According to a new study published by the American College of Chest Physicians journal, there is a natural way to stop snoring. However, this applies only for those with mild or moderate sleep apnea, while with people with obstructive sleep apnea this doesn`t work.
If you don`t have obstructive sleep apnea, you can work out your throat muscles to stop snoring.
An author of study, Geraldo Lorenzi-Filho, MD, says: “Snoring is caused by vibration of soft tissue and muscles that constitute the upper airways. Therefore, it makes sense to work out those muscles.”
“In theory, tightening these muscles may reduce the degree of ‘floppiness’ and, consequently, snoring,” says Nina Shapiro, professor of head and neck surgery at the David Geffen School of Medicine at UCLA. She explains how the soft tissues and muscles are naturally “floppy” when you snore.
How The Study is Saving Sleep Time
Researchers conducted a study in which they recorded the total number of snores as well as the intensity of the sound from 22 men and 17 women.
The people were divided into two groups. The first group had to use nasal strips, practice deep breathing exercises, and clean out the nasal passage 3 times a day. The second group also had to clean the nasal passage 3 times a day, but then they only had to do 8 minutes of tongue and palate exercises 3 times a day. After 3 months, those who exercised their mouth saw a 36% drop in the times they snored and a 59% decrease in the intensity of the sound.
The Savior of Snorers Exercises
■ Push the tip of your tongue to the roof of your mouth. Slide it backward 20 times.
■ Suck your tongue to the roof of your mouth 20 times.
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