6 Simple Exercises to Eliminate Snoring

Imagine this: You’re lying in bed, your mind running with thoughts, while you flip over to get comfortable. You finally hit that right spot and feel your mind drift away into dreamland.

And then your partner starts snoring.

It’s just the worse, right? Now imagine if that same thing happened, except all you could hear was the gentle breeze coming through your window. That’s a much better sleeping environment, don’t you think?

I bet you’ve tried everything, for yourself or for your partner to stop the snoring. Fancy pillows don’t work and it’s too cruel to put a clothes pin over their nose.

A New Hope for Snorers and Bed Sharers

A new study has been published by the American College of Chest Physicians journal, aptly named CHEST, where a Brazilian research team proves there may be some natural ways to stop snoring.

Caution: this, unfortunately, does not apply to anyone suffering from obstructive sleep apnea, but mild or moderate sleep apnea tested positive to the methods.

If you do not have OSP, you may be able to work out your throat muscles to stop snoring.

“Snoring is caused by vibration of soft tissue and muscles that constitute the upper airways. Therefore, it makes sense to work out those muscles,” Study author, Geraldo Lorenzi-Filho, MD, says.

Nina Shapiro, professor of head and neck surgery at the David Geffen School of Medicine at UCLA, explains how the soft tissues and muscles are naturally “floppy” when you snore. “In theory, tightening these muscles may reduce the degree of ‘floppiness’ and, consequently, snoring,” she says.

How The Study is Saving Sleep Time

Researchers recorded the total number of snores as well as the intensity of the sound from 22 men and 17 women. That probably wasn’t too fun to listen to.

They then split up the snorers into two groups. The first group had to use nasal strips, practice deep breathing exercises, and clean out the nasal passage 3 times a day.

The second group also had to clean the nasal passage 3 times a day, but then they only had to do 8 minutes of tongue and palate exercises 3 times a day.

After 3 months, everyone met back up and the results were in. Those who exercised their mouth saw a 36% drop in the times they snored and a 59% decrease in the intensity of the sound.

The Savior of Snorers Exercises

  1. Push the tip of your tongue to the roof of your mouth. Slide it backward 20 times.
  2. Suck your tongue to the roof of your mouth 20 times.
  3. Put the tips of your tongue on your front teeth and push down the back of your tongue 20 times.
  4. Lift your uvula and soft palate 20 times.
  5. With your index finger, press the cheek muscle away from your teeth 10 times, each side.
  6. While eating, lift your tongue to the roof of your mouth as you swallow. Don’t tighten your cheek muscles.

Go to Prevention.com for a helpful guide and pictures of the exercises.

 Original article and credits: By Sarah Durocher for TheHeartySoul.com

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