SAEDNEWS: Snoring is a common concern that troubles many people during the night. However, you can alleviate this issue with a few simple exercises. Saeed News provides effective exercises to help reduce snoring.
Snoring occurs when throat muscles relax, causing a blocked airway and breathing difficulties during sleep. This can sometimes lead to various health issues, including heart disease. A study involving 22 men and 17 women divided participants into two groups: one group used a special nasal spray and performed deep breathing exercises three times a day, while the other group washed their noses and practiced swallowing and speech improvement exercises. Snoring is caused by the vibration of muscles and soft tissues, leading to upper airway obstruction. Strengthening these muscles can reduce snoring. The study found that participants who performed these exercises experienced a 36% decrease in snoring frequency and a 59% reduction in snoring intensity.
Effective Exercises:
Tongue Press: Press your tongue against the roof of your mouth and slide it backward. Repeat 20 times.
Tongue Lift: Lift your tongue upwards and repeat 20 times.
Tongue Push: Push your tongue against the back of your front teeth and hold. Repeat 20 times.
Soft Palate Lift: Lift the back of your tongue and soft palate 20 times.
Cheek Pull: Use your index finger to pull your cheek away from your teeth and hold for 10 times on each side.
Swallow Exercise: While eating, press your tongue against the roof of your mouth without tensing your cheeks.
The oropharynx is the area of the throat at the back of the mouth, including the tonsils, uvula, soft palate, adenoids, and the back of the tongue. Oropharyngeal exercises strengthen the muscles inside and around the throat. These exercises are beneficial for overweight individuals with short necks, improving respiratory function and reducing daytime sleepiness. They are a potential alternative treatment for sleep apnea.
Simple Oropharyngeal Exercises:
Exercise 1: Open your mouth widely and then close it slowly. Continue for 10 seconds.
Exercise 2: Stick your tongue out and try to touch your chin. Repeat several times.
Exercise 3: Stick your tongue out and try to touch your nose tip. Relax and repeat several times.
Exercise 4: Repeat the phrase “la-la-la-la” several times.
Exercise 5: Gargle with warm water loudly.
Perform these exercises daily for at least three months under the supervision of a sports medicine specialist or speech therapist for effectiveness.
Humidity: Sleeping in dry air increases the likelihood of snoring. Adjust the humidity in your sleeping area.
Weight Loss: As obesity is a significant cause of snoring, losing weight can help reduce snoring.
Elevate Your Head: Keeping your head elevated about 10 cm from the bed can prevent snoring.
Clean Air: Regularly clean and disinfect the air in your home to reduce snoring.
Cardamom: Add half a teaspoon of cardamom powder to a cup of warm water and drink it 30 minutes before sleeping to reduce snoring.
Honey: Add a tablespoon of honey to a cup of warm water and drink it before bed every night.
Weak tongue and throat muscles are a common cause of snoring, and exercises can help improve this condition. I hope you find these exercises beneficial. For more engaging content, visit the sports section of Saeed News. Thank you for reading!
