Following my earlier post about snoring, there was a call for exercises to manage snoring. Snoring is a pain to the snorer and those who sleep with or around the snorer. Here are five simple exercises you can try at home or even while driving to work.
1. Tongue extension:
There is some evidence that performing exercises to physically strengthen the mouth and throat can make snoring less likely. With these muscles stronger, it’s less likely that they’ll collapse during sleep and obstruct your airway. Here they are:
Stick your tongue out as far as it goes. Slowly move it to each side, touching it to the corners of your mouth. Move the tongue to the top of the mouth without curling it. Repeat the motions above for about 15 seconds. Repeat for at least a few minutes several times daily.
Place the tip of your tongue behind your top front teeth. Slide your tongue backward. Do this for three minutes daily.
2. Chewing style jaw exercises:
This involves strengthening your jaw muscles. You simply imitate the motion of chewing without any food in your mouth.
Open your mouth as far as it goes (as if biting into a large apple) and hold it open for about ten seconds.
Close your mouth and let it rest for several seconds before repeating.
Repeat for at least a few minutes several times daily.
3. Exercise your throat muscles:
Strengthening the muscles of the throat can help keep your soft palate from collapsing onto the back of your tongue. One easy throat exercise is simply to repeatedly say each vowel loudly and clearly about thirty times before bed, taking short breaks in between vowels.
When the exercise is done correctly, you should sound more or less like this: “Ah, ah, ah, ah, ah … ee, ee, ee, ee … Oh, oh, oh …,” and so on.
One of the best throat exercises of all is to simply sing! Not only has frequent singing been shown to decrease the frequency of snoring, but it increases the quality of sleep. Singing works to increase muscle control in the throat and soft palate, thus strengthening your muscles and keeping them from collapsing during sleep.
If you don’t already sing, try enrolling in singing lessons, joining a local choir, or even simply singing in the car.
5. Take up playing wind instruments:
Learning to play wind instruments like flutes, clarinet, recorder, trombone, trumpet and the likes has been found to reduce snoring. This is because playing the instrument helps to strengthen the throat and soft palate.
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NB: Images courtesy of wiki