Snoring is a one of contention for most people that share a room, as it leads to disrupted sleep for the snorer and bed partner. It is one of the leading causes of creating a wedge in relationships, as it forces some people to sleep in different bedrooms, to get restful sleep at night.
Additionally, snoring leads to sleep apnea, one of the serious health hazards that includes heavy snoring to the point of having episodes of breathlessness, which makes the snorer gasp for breath several times a night. This is a serious health repercussion of snoring. However, the only solution is to find a remedy to stop snoring – one that is effective and ensures better sleep.
Exercises To Reduce Snoring
Those people that are mild snorers, it has been seen that throat and mouth exercises and help strengthen muscles around the airways to help reduce the frequency of snoring. As per one research, mouth and throat exercises have shown considerable improvement in people suffering with mild to moderate sleep apnea. sleep disorder characterized by pauses in breathing or shallow breaths during sleep. It can disrupt the quality of sleep, leading to excessive daytime sleepiness, fatigue, and other health issues.
While medical interventions such as continuous positive airway pressure (CPAP) machines are commonly used to manage sleep apnea, incorporating targeted exercises into your routine can provide additional benefits. One of the key factors is introducing “Myofunctional therapy” which is a term used for mouth exercises taught by a trained therapist. However, these require time and effort to have an effect to reduce snoring. When done properly and regularly, people suffering with mild to moderate Obstructive Sleep Apnea have found better sleep and reduced snoring.
Throat and Tongue Exercises
One of the main causes of sleep apnea is the relaxation of throat muscles, which leads to the obstruction of the airway. As the air you breathe, flows through a narrow pathway, the loose tissue tends to vibrate causing the snores as you inhale and exhale. This causes poor oxygen supply and disrupts sleep patterns. However, by strengthening these muscles can improve airflow and reduce the frequency of apnea episodes.
By doing throat and mouth exercises, you can tone up the muscles of the tongue, as you improve breathing through the nasal passages. These exercises add strength to the sides of the throat, tongue, and soft palate, thereby limiting the loose tissues. People with sleep apnea can benefit from myofunctional therapy along with the CPAP machine to reduce the snoring or mild to moderate OSA.
The effectiveness of throat and mouth exercises depends upon the shape and size of the mouth, throat and tongue sizes. However, these exercises maybe not as effective if the snoring stems due to side effects of drinking alcohol, prescription medicine or usage of sedatives.
To get maximum benefit of these exercises, you need to do these for at least 10 minutes every day for a minimum of 90 days to see a difference in the level of snoring and sleep apnea. It is recommended to do it twice or thrice a day.
Is there any downside to the exercises?
The downside of these exercises is only if people only rely on these exercises to cure obstructive sleep apnea. It is important to adhere to your doctor’s advice and treatment along with doing the exercises.
Specific mouth and tongue exercises
There are a specific set of exercises that you need to do to strengthen your throat, tongue and facial muscles. You can group them together and do them a few times every day for best results.
Exercises For the Tongue
Slide the tongue
You need to place your tongue at the back of your front teeth and slide the tongue till the back. It needs to move along the roof of the mouth. You need to do it about -10 times in one set of the exercises. It will strengthen your throat and tongue muscles.
Stretch the tongue
You will need to stick your tongue out and try to touch your chin with it. You need to do this while gazing at the ceiling. Hold the position for at least 10 seconds and repeat the process at least 5 times.
Tongue pushed up and down
Put your tongue against the mouth’s roof and press the whole tongue. Do it at least 5 times and hold your tongue against the mouth’s roof for at least 10 seconds. Then, put the tip of your tongue against the lower teeth and [ush back the tongue against floor of the mouth. It will help you improve tongue strength and tone up the soft palate.
Exercises For the Face
By strengthening the face muscles, the mouth and throat muscles are toned. You can do these exercises multiple times a day.
Hook the cheek
Hook your finger and pull your cheek in the outward direction while simultaneously using the facial muscles to pull it in and close the mouth. Repeat the exercise at least 10 times and it assists in closing the mouth when you breath.
Another exercise that is effective is done by tightly closing your lips for a few seconds. Then open the mouth, to relax your lips and jaws. This enhances the strength of the throat and jaw muscles.
Other Throat and Mouth Exercises to Reduce Snoring
Nasal breathing practices need to be done with your mouth closed. By closing one nostril, alternately breathing through one nostril at one time. Even if one nostril seems to be slightly congested, repeat this exercise multiple times.
Another exercise that can strengthen your throat muscles is singing. Not only is this an enjoyable activity, but it activates many muscles in the mouth, and throat, especially when you forcibly pronounce words than just singling the lyrics.
However, apart from the exercises, you need an effective anti-snoring remedy such as Asonor, anti-snoring nasal drops that have been proven effective in clinical trials, with considerable success. Available across America and Europe, these lubricating nasal drops, tighten the loose tissue and help you breathe better. Call our business representatives to know more about our product features and how to stop snoring.