Stop Snoring With These Exercises & Techniques

Snoring a Definition:

Snoring is the sound that emanates from your throat (respiratory passageway) resulting from an obstruction to the free flow of air. Snoring can affect the natural sleep of the snorer as well as people around them, this can further be worsened to cause sleep deprivation which is the condition of not having enough sleep.

A person can then be adversely affected during their waking hours through irritability, decreased concentration, slowness to react and increased stress. This can then lead to more serious complaints like heart attacks and strokes. Studies have shown that there is a positive correlation between heavy snorers and heart issues.

So snoring should not be taken lightly. In this article we will explore some key “stop snoring exercises” and include it as part of our “stop snoring solutions.”

Stop Snoring Exercises:

1) Tongue stretches –

i. Stick your tongue out parallel to the floor and really reach with it, stretch and hold for ten seconds;
ii. Stick out your tongue and try to reach for your nose, really go for it and hold for ten seconds;
iii. Lastly, try to reach your tongue for your chin, again reach hard and hold for ten seconds.
iv. Practice an exaggerated smile, again hold for ten seconds and relax.
Practice these exercises repeatedly perhaps beginning with sets of three for each exercise and then increasing as your comfort zone allows.

2) Vocal –

Sing the following words at the top of your voice without pushing to the point of straining. Place your hands on your throat to feel your muscles working out, this will help you concentrate on this area:

1. La-la-la-la-la-la-la – seven times hold the last one for approximately three seconds;

2. Ma-ma-ma-ma-ma-ma-ma – seven times hold the last one for approximately three seconds;

3. Ka-ka-ka-ka-ka-ka-ka – seven times hold the last one for approximately three seconds.

These are vocal techniques used by singers all over the world to strengthen their throat muscles. One major cause of snoring is weak throat muscles or even too much fat tissue in the throat, so do not feel silly doing this exercise, it is critical to your sleep health. Do these exercises two to three times daily and monitor your sleep for a month to see if it is working, if you are not in the acute snorer range, this technique may certainly be the one for you. For the more serious snorers there are further techniques and strategies for you.

More Stop Snoring Solutions –

• Adjust your sleeping position. It is best to sleep on your right side.

Please refer to the page dedicated to the topic the ideal sleep positions.

• Cut down on your dairy consumption and cut it out completely four hours before bed. Dairy can lead to increased mucus in your throat and result in congestion and blockage of the air passageway;

• You can use nasal drops before bed to clear the nasal passage. However it is not recommended for long term use as it has been shown to damage the nasal cavity over time. It can be part of your overall strategy and phased out as soon as possible as your snoring diminishes. Nasal strips may be useful for some of us as an alternative to nasal drops;

• Watch your weight. Work out your ideal weight with a height/weight chart. It is easily found on the internet and once calculated you can see where you need to be to be healthy. Fat tissue can be a major cause of snoring and should be addressed as soon as possible as it can also lead to cardiovascular issues;

• Adjust your pillow height. This may take some getting used to but is effective as well. Raising your pillow height can reduce the chance of your passageway being blocked;

• Alcohol usage should be at a minimum. Ideally alcohol should not be consumed four hours before sleep. Many people have a drink before bed to unwind, but this is a myth. Alcohol is a depressant and may relax your throat muscles too much and lead to respiratory issues like snoring. Opt for a good book or some relaxing music instead, sounds boring but your entire body will thank you;

• Smoking is an absolute negative for proper respiratory functioning. It too can have adverse effect on the structure of your throat muscles and should be avoided at all costs;

• Do not take any chemical filled sleeping pills unless specifically prescribed by your doctor for some acute sleeping illness beyond the content of this article. Artificial pills and sleep medicines have the same effect as alcohol and are just quick fixes to a bigger problem;

Please refer to the page dedicated to snoring for more on this subject.