Snoring is a problem that interrupts normal sleeping routine. It has been the subject of jokes, cartoons, and sitcom episodes, but in a significant number of people, it is no laughing matter.
Of course, first you’ll want to rule out obstructive sleep apnea. OSA occurs when the muscles of the throat relax too much and block the airways, causing a person to stop breathing during sleep, sometimes up to hundreds of times a night, leading to daytime sleepiness and an increased risk for numerous health concerns, including heart problems.
Clinically, moderate snorers are those who snore every night but perhaps only when on their backs or only part of the night, says Philip Westbrook, MD. A wind ensemble located in the back of the throat orchestrates the sound made by a snorer. “The tissue in the upper airway in the back of the throat relaxes during sleep,” says Philip Smith, MD. “When you breathe in, it causes this tissue to vibrate. The effect is very similar to a wind instrument.” A physician should evaluate heavy snorers to make sure they don’t have a serious sleeping disorder called sleep apnea. For people with light or occasional nighttime noise, here’s advice on how to stop snoring.
With the changing lifestyle the snoring problem is coming to most people. To stop snoring we have to do exercises. Following are some exercises which have been recommended by the top ENT Singapore clinic as well.
Here are the exercises they did from the American College of Chest Physicians and Vanessa Leto:
1. Push the tip of your tongue against the roof of your mouth and slide it backward 20 times
2. Suck your tongue upward against the roof of your mouth 20 times
3. Push the back of your tongue down while keeping the tip touching the inside of your front teeth 20 times
4. Lift your soft palate and uvula 20 times
5. Using your index finger, press your cheek muscle away from your teeth 10 times on each side
6. When you’re eating, bite down, then lift your tongue to the roof of your mouth as you swallow, without tightening your cheek muscles.
Snoring is the end result of the soft tissues and muscles which make up your airways vibrating. By strengthening those cells and muscles using a few easy mouth exercises-things like slipping the tip of your tongue forward and backward across the roof of your mouth you can lower your snoring problem.