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How To Strengthen Throat Muscles To Stop Snoring

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Practices To Prevent Snoring

V1 of 3 Exercises for Sleep Apnea, Snoring, Sinus Pressure. Addressing the nose, throat & tongue

If you havent become a victim of snoring or sleep apnea, its high time to think about exercises for snoring prevention. The fact we usually take snoring for granted leads us to undiagnosed and untreated sleep diseases. Thats why its better to have some easy-to-do snoring control exercises that we can practice even on the way to the office. Here are some you can try for yourself.

  • Repeat each vowel out loud for three minutes a few times a day.
  • Place the tip of your tongue behind your top front teeth. Slide your tongue backward for three minutes a day.
  • Close your mouth and purse your lips. Hold for 30 seconds.
  • With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.

Note, that anti-snoring exercises arent your bonanza. You shouldnt ignore exercises like running, swimming or just active walking. Eating healthy food, sleep not less than 8 hours and avoiding stress all these matter. So, take snoring seriously.

The Evidence Music Lessons

In 2000, researchers investigated whether you could reduce snoring with singing. A drama therapist from the University of Exeter in the UK developed a series of singing exercises for a group of twenty snorers .

The group sung these songs for twenty minutes a day for three months. The singing they did wasnt your typical tune you might hum to yourself, but focused more on projecting strong vowel sounds with big exaggerated mouth movements.

It sounds more like yodeling, is rather bizarre, but it works. Comparing the participants snoring recordings before and after the study, the researchers saw a big drop in snoring.

In a different study six years later, twenty-five patients with moderate obstructive sleep apnea were signed up for didgeridoo lessons. Fourteen received tuition and did practice at home every day for four months. The other eleven the control group were put on a waiting list and carried on as normal.

Playing the didgeridoo is hard and requires strong mouth, tongue and throat muscles. At the end of the four months, the group who played the instrument showed some promising results improvements to their snoring :

  • They were less sleepy throughout the day.
  • Their sleep apnea episodes reduced. Patients had a lower apnea/hypopnea index, 6.2 points fewer than the control group.
  • Their partners reported feeling less disturbed at night.

Exercises For The Tongue

  • Tongue Slide Start with the tip of your tongue pressed to the back of your upper front teeth. Slowly, bring the tip of your tongue back along the roof of your mouth 510 times.
  • Tongue Stretch Stick your tongue out as far as possible. Look up at the ceiling, and try to touch the tip of your tongue to your chin. Hold this position for 1015 seconds, a little longer each time. Do this 5 times.
  • Tongue Push Up Hold your whole tongue against the roof of your mouth for 10 seconds, and repeat 5 times.
  • Tongue Push Down With the tip of your tongue pressed against your lower front teeth, push the back of your tongue downward against the floor of your mouth for 10 seconds. Repeat this 5 times.

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Breathing Through Your Nose

Practice breathing through your nose.

  • With your mouth closed and your jaw relaxed, inhale through your nose.
  • Then, take a finger or knuckle and close off one nostril.
  • Breathe out gently through the open nostril.
  • Do this about 10 times while alternating between nostrils.
  • You may even notice one nostril tends to be more congested than the other, and choose to work on breathing through the congested nostril.
  • Purpose: This exercise improves nasal breathing, which stabilizes the airway during sleep.

    How To Stop Snoring

    Mouth &  Throat Exercises for Sleep Apnea: Try These 4 ...

    Fortunately, there are many ways you can stop snoring. Just be patient, carefully examine the cause, and try various treatments. Of course, your snoring will not go away overnight, so stay tuned. With a little perseverance and support from those around you, you can overcome this unpleasant noise at night.

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    Give Your Jaw A Workout

    Do a chewing motion while lying down. Bring out your bottom teeth further than the upper teeth by sticking your jaw out. Hold the position and repeat for 10 seconds. Do this exercise 10 times a day.

    In time, this will tighten your jaw and give your neck a leaner look. Your neck will also be rid of the excess fat that might have been causing you to snore in the first place. Sticking out your jaw will also open up the airway thereby clearing the obstructed passage and allowing air to pass through.

    Biting down on special anti snoring devices will also cause your airway to open and allow you to sleep and breathe better. This is because such devices are designed to prevent your tongue from collapsing while you are in slumber and obstructing your airway.

    Maintain A Healthy Weight

    Your weight can influence the severity of snoring. As excess fat deposits around the throat and neck area, the airways narrow and the muscles in the throat lose muscle tone, allowing them to collapse. In addition to snoring, you will also have an increased risk for sleep apnea. To stop the negative impact on your sleep quality, improve your health by maintaining the proper weight and exercising regularly.

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    What Causes Sleep Apnea And Snoring

    Obstructive sleep apnea is the most common form of this disorder.

    When an individual develops OSA, the muscles in the back of their throat relax while theyre asleep. This causes those muscles to collapse, cutting off the airways.

    Eventually, the brain senses that its not getting enough oxygen and alerts you awake to catch your breath. When this happens, experts say the person may snort, choke, or gasp for air. These episodes will then happen periodically throughout the night.

    Snoring is one of the symptoms of sleep apnea. However, someone can still be a snorer and not have this disorder.

    Tongue Exercises For Snoring

    Throat Exercises for Snoring and Sleep Apnoea (oropharyngeal exercises / myofunctional therapy)
    • Tongue Slide: position the tip of your tongue against the back of your top front teeth, slowly slide along the roof of the mouth towards the back of your mouth, forwards, and backward for 5 minutes to strengthen throat and tongue muscles
    • Tongue Push Down: position the tip of your tongue against the back of your lower front teeth, lower your tongue flat against the floor of your mouth and hold for 10 seconds, release and repeat for up to 5 minutes to improve soft palates, tongue strength, and tone
    • Tongue Stretch: tilt your head back and stick out your tongue out as far as you can, try to touch your chin with your tongue for 5 minutes to increase tongue strength
    • Tongue Push Up: press your tongue against the roof of the mouth and hold for 10 seconds, release and repeat for up to 5 minutes to improve soft palates and tongue strength

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    Why Do We Snore And/or Have Obstructive Sleep Apnea

    During sleep, the space behind our tongue narrows, and the tissue around it becomes floppy and relaxed. When air gets forced through as we breathe in and out, the tissue flutters, making noise like a flag whipping in the wind.Snoring happens when the airflow from breathing causes floppy tissue in the back of the throat to vibrate.

    Obstructive sleep apnea happens when floppy muscles in the back of the throat relax to the point where the muscles nearly or completely closes off the airway. This disrupts sleep and can cause low oxygenation during sleep.

    The Evidence Targeted Exercises

    Didgeridoos and didgeridoo teachers are not easy to come by, and not everybody wants to walk around yodeling. Researchers took the concepts of these practices and created a series of exercises that target the snoring muscles of the tongue, soft palate and throat.

    Guimaraes et al

    In 2009, a group of scientists in Brazil performed the largest snoring exercise study to date . The study design was robust, randomizing thirty-one different patients with moderate obstructive sleep apnea into two groups.

    Each group was under the impression that they were receiving an amazing new anti-snoring therapy , but only 16 were given the anti-snoring exercises. The other fifteen were a control group, given sham therapy which entailed a series of breathing exercises.

    Each group attended supervised sessions for thirty minutes once a week and were told to do their exercises every day at home too.

    Whilst the control group did ineffectual deep breathing, the test group followed an exercise regime involving the tongue, soft palate and walls of the throat. Exercises involved sucking, swallowing, chewing, breathing and speaking.

    After three months, those doing the exercises had markedly improved their sleep apnea. They:

    Other studies

    Further studies highlighted that thirty minute sessions are long and realistically people were unlikely to do this under their own steam. Merely brushing our teeth twice a day for two minutes is something that one in four of us struggle with !

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    Can Singing Stop Snoring

    Music teacher Alise Ojay has developed singing exercises that she claims will help many people stop snoring.

    The routine helps strengthen the soft palate and throat .

    Whether one method is better than the other, I dont know. However, I find it interesting that multiple sources are recommending exercises to reduce snoring. PubMed published some research on singing and snoring: find out more here.

    For some people, mouth guards and nose pieces can alleviate snoring by opening up airways and re-adjusting jaw position. However, not everyone wants to wear an apparatus to bed every night.

    Snoring exercises can be a simple way to strengthen throat muscles and reduce that disruptive breathing at night. Plus, when you turn them into a habit or ritual as part of your morning or evening routine, after a while you may not even notice doing them.

    Exercises to stop snoring will only work as long as you continue to do them consistently. They will not cure snoring permanently.

    The Effects Of Mouth Exercises

    tiger

    As with every form of exercise, if you stop doing it, the effects are not going to last. This means that in order to have your snoring improved permanently, you would have to continue repeating this routine three times a day, everyday, without end in sight.

    Does this sound difficult and tiring?

    It is, especially in that it is not easy to maintain a high level of consistency over an extended period of time, possibly decades. For this reason mouth exercises are unlikely to be the solution to snoring that people seek, but rather a good complement to the type of snoring treatments that can actually bring proven, long-lasting effects.

    One such treatment is a laser procedure performed at Specialist Clinics of Australia SleepTight.

    SleepTight is a simple, 15-20minute procedure that improves the tightness of the skin at the back of your throat. The technology behind SleepTight has been employed in various medical and cosmetical treatments and now it is bringing groundbreaking results in the treatment of snoring and sleep apnoea.

    With over 2,000 procedures performed to date and a success rate of 85%* SleepTight has proven to be a life changing treatment for many of our patients without the need for daily exercise routines.

    * as at November 2015

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    Home Remedies For Snoring: How To Stop Snoring Naturally

    There are several ways to address snoring, depending on whats causing it. Some at-home remedies include:

    Work toward a healthy weight

    Extra weight is one of the primary causes of snoring in both children and adults, Dr. Reisman says. During sleep, fatty tissue in the neck can press on the throat, blocking the airways when the throat muscles relax. Losing weight can literally take the pressure off.

    Relieve stuffiness

    In people with chronic nasal congestion, medications like antihistamines or steroid nasal sprays can help you breathe easy and turn down the dial on the nighttime noise.

    Change your position

    Try propping up the head of your bed. And snoozing on your side instead of your back may also cause less snoring.

    Open your nose

    Opening your nasal passages at night can help cut down on snoring. Adhesive nasal strips placed on the bridge of the nose lift your nostrils open to improve airflow. Another option is nasal dilators, which you insert into the nostrils to expand the nasal opening. Both strips and dilators are inexpensive and easy to find at the drugstore.

    Can Mouth Exercises Cure Snoring

    Is there a reliable remedy for snoring? If you are a snorer, or if you share bedroom with one, you have probably asked yourself this question multiple times. But its not just about the noise, the life of a snorer is not easy as the condition contributes to overall tiredness and exhaustion during the day.

    In the search for an effective cure for snoring, a team of Brazilian researchers conducted a study with the aim of establishing the effectiveness of mouth exercises in treating snoring.

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    Mouth Throat And Tongue Exercises For Snoring

    Physical exercise is a great way to ease many health issues but did you know you can exercise your mouth? Myofunctional therapy can help those suffering from swallowing issues or snoring. Tongue exercises can also help those with speech impediments learn to speak more clearly. If youre battling obstructive sleep apnea and snoring, myofunctional therapy could be a holistic approach to easing symptoms.

    Myofunctional therapy is an exercise regimen for the mouth to help regain proficient speaking ability

    Try These 10 Throat Exercises To Stop Snoring

    Do you suffer from Sleep Apnea and snoring? 4 exercises for you.

    Occasional snoring is normal. It occurs when air cannot move smoothly through your throat or nose during sleep. But if it happens regularly, snoring can affect your health. Snoring can disturb the quality of your sleep. When your sleep is compromised, you can become irritable and you can suffer from daytime fatigue. Lack of sleep can also affect your judgment, rational skills, and mood. read the full article to get a solution to stop snoring.

    So, Do you want disruptive snoring to go away? Try these 10 throat exercises to Stop Snoring. These techniques can improve the muscles of your throat. The directions are easy to understand and you can do this at home anytime.

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    Mouth And Throat Exercises That Cure Sleep Apnea

    The diagnosis of sleep apnea can be scary. Its alarming to discover you stop breathing hundreds of times while you sleep and that puts you at risk for additional problems. The traditional treatment for apnea is a CPAP machine, which uses forced air to keep your airway open.

    Sleep apnea has real health consequences like high blood pressure and cardiac failure. Many, however, dislike using the loud, annoying, uncomfortable, and expensive CPAP machine.

    Luckily, there is a non-invasive exercise treatment that holds a lot of promise for sufferers who are tired of dealing with CPAP or dental devices, and who dont want to undergo surgery.

    Non-Invasive Treatment

    Scientifically proven exercises exist that will cure, or significantly reduce, sleep apnea. Oropharyngeal, or mouth and tongue, exercises were shown to reduce the frequency of snoring by 36 percent. Saying the word oropharyngeal is an exercise, but believe it or not, these simple exercises derived from speech and swallowing therapy can help you to get a good nights rest. Performed correctly, you will see a decrease in apnea symptoms like daytime sleepiness as well.

    These exercises arent a substitute for following your doctors instructions, but they can help decrease symptoms. Just like with any exercise, if you dont keep up with it regularly, you wont see the benefits.

    Use it or lose it

    Throat Exercise Roar

  • Open your mouth wide, stick your tongue out and down like youre seeing the doctor.
  • Prevent Snoring With Throat Exercises

    For sleep apnea to be prevented, you should try to tighten the muscles in your throat to lessen the floppiness that exists. For many people, the issue is at the back of the throat or mouth. Some of the things you can do to breathe much better and more quietly every night and lessen the noise include the following:

    • Elevate the mouths roof at the back.
    • Make sure that your uvula is also elevated.
    • Say vowel A again and again.
    • Do a total of 20 repetitions 3 to 4 times daily.

    On the other hand, you can also open your mouth as wide as possible. Try repeating the vowels loudly for around 3 minutes. You can do it 3 to 4 times every day to get faster and better results.

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    Change Your Sleep Position

    Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep. Sleeping on your side may help prevent this.

    “A body pillow provides an easy fix,” Slaughter says. “It enables you to maintain sleeping on your side and can make a dramatic difference.”

    Taping tennis balls to the back of your pajamas can also stop you from sleeping on your back, Chokroverty says. “Or you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however.” If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. “See a doctor in this case,” Chokroverty says.

    Are There Any Research

    Mouth &  Throat Exercises for Sleep Apnea

    Yes, multiple research studies confirm the efficiency of mouth and throat exercises to treat obstructive sleep apnea.

  • In one study, participants with obstructive sleep apnea syndrome performed 3 months of daily oropharyngeal exercises . The study concluded that patients who received oropharyngeal exercises had:
    • Improved oxygen saturation during sleep apnea episodes.
    • Improved sleep quality.
    • Reduced severity of sleep apnea.
    • Snored less loudly and less frequently.
    • Experienced less daytime sleepiness.

    In short, oropharyngeal exercises are a promising treatment to reduce obstructive sleep apnea severity and symptoms.

  • In another similar study, patients with obstructive sleep apnea syndrome received similar oropharyngeal exercises but performed in short sessions many times per day. The research concluded that the patients had:
    • Improved their sleep quality.
    • Reduced severity of obstructive sleep apnea.
  • A literature survey of eleven research studies, in which the patients with obstructive sleep apnea received orofacial myofunctional therapy concluded that:
    • It is highly effective in reducing the severity of obstructive sleep apnea and snoring.
    • It improves the quality of sleep.
    • It is also useful for the treatment of children with residual apnea.
    • It enhances adherence to CPAP therapy in adults.
    • It reduces the symptoms of daytime sleepiness and increases oxygen saturation during sleep apnea episodes.

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