I’m a sleep expert and these 5 exercises can ‘CURE’ snoring

SNORING can end the mood of a happy marriage.

An expert has revealed five exercises that can cure the vexing problem and get you and your partner back in bed.

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There are dozens of tricks to help fight snoring, from bandaging a tennis ball on your back to drinking olive oil Before going to bed.

But if you’ve tried all the hacks there, turn your head to some anti-snoring exercises.

Oral exercises for snoring are also called “myofunctional therapy” or “oropharyngeal exercises” and are generally used to treat health conditions.

But they can “strengthen the muscles of the throat [and] can help stop snoring,” he said. sleep specialist Narwan Amini of Everynight.com.

The snoring The sound is produced when the flow of air passes through the relaxed muscles and tissues of the throat and mouth.

This causes a vibration, which comes out as a rattle or a snort.

It can be made worse if the airway is restricted, as the tissues and muscles vibrate against each other as air passes through.

This may simply be the result of a person’s natural anatomy.

But airflow can be blocked by being overweight, drinking too much alcohol, or smoking.

Snoring can also occur because a person’s tongue posture is weak or because they breathe through their mouth, according to the Sleep Foundation.

the 5 exercises

Narwan recommends the following exercises to try to tone your airways, mouth, and tongue while encouraging nasal breathing.

They can be practiced while driving, watching TV or working at home:

1. Repeat each vowel (aeiou) out loud for three minutes several times a day.
2. Place the tip of your tongue behind your upper front teeth and slide your tongue over them for three minutes a day.
3. Close your mouth and purse your lips and hold for 30 seconds.
4. Open and move your jaw to the right and hold for 30 seconds. Repeat on the left side.
5. With your mouth open, slide the tip of your tongue back along the hard palate as far back as possible. Repeat 20 times.

It will work?

Whether these exercises will work for you may depend on the cause of your snoring.

For example, if a person’s snoring is related to alcohol, quitting alcohol may be a good place to start.

But some research has indicated that oral training could be the magic formula for many.

A study published in daily CHEST showed that eight minutes of similar exercises significantly reduced snoring.

Six patients performed exercises three times a day. After three months, they were snoring fewer times per hour and with less intensity.

Meanwhile, a review of 11 studies found that in addition to improving snoring, people who used mouth and throat exercises had better sleep and quality of life.

In both studies, benefits were seen for people with sleep apnea.

Sleep apnea This is when a person’s breathing stops and starts while sleeping, with loud snoring being one of the main symptoms.

Sleep apnea doesn’t always need treatment if it’s mild.

But because it can lead to high blood pressure, stroke, and mental health problems, you should see your GP, who can prescribe treatment.

by narwan Other tips to prevent snoring include:

change your position

Narwan said: “Sleeping on your side instead of your back is the best way to prevent snoring.

“When you lie on your back, gravity pulls your tongue against your mouth, creating a blockage in your airway that causes you to snore.”

exercise regularly

Narwan said: “Weight gain can lead to snoring as it increases the tissue around your neck and throat, meaning your airway is more likely to collapse when you’re asleep.

“Losing a couple of pounds through exercise can strengthen your neck muscles to prevent snoring and help you lose extra tissue.”

Drink more water and take a hot shower.

Narwan said: “Dehydration can thicken mucus in the mouth and throat, making snoring worse.

“Drinking plenty of fluids relieves this congestion, allowing you to breathe easier at night.

“The steam from a hot shower before bed can moisten your nasal passages and help you breathe easier at night, relieving snoring.”