I’m a sleep expert and these 5 exercises can ‘CURE’ snoring
SNORING can be the mood-killer of a happy marriage.
An expert has revealed five exercises that may cure the irritating problem - and see you and your partner share a bed again.
There are dozens of tricks to help combat snoring, from taping a tennis ball to your back to sipping olive oil before bed.
But if you’ve tried all the hacks there are, turn your head to some anti-snoring exercises.
Mouth exercises for snoring are also called “myofunctional therapy” or “oropharyngeal exercises” and are typically used to treat health conditions.
But they can “strengthen the muscles in your throat [and] can help end snoring”, said sleep specialist Narwan Amini from .
The snoring sound occurs when air flow passes relaxed muscles and tissues in the throat and mouth.
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This causes a vibration, which comes out as a rattling or snorting sound.
It can worsen if the airway is restricted, as the tissues and muscle vibrate against each other as air travels through.
This may just be the result of a person’s natural anatomy.
But airflow can be blocked by being overweight, drinking too much alcohol or smoking.
Snoring can also happen because a person’s tongue posture is weak or they breathe through their mouth, according to the Sleep Foundation.
The 5 exercises
Narwan recommends the following exercises to try and tone the airways, mouth and tongue, while encouraging nose breathing.
They can be practised while your driving, watching TV or working at home:
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth and slide your tongue across them for three minutes a day.
- Close your mouth and purse your lips and hold for 30 seconds.
- Open and move your jaw to the right and hold for 30 seconds. Repeat on the left side.
- With your mouth open, slide the tip of your tongue backward along your hard palate as far back as it will go. Repeat 20 times.
Will it work?
Whether these exercises will work for you may depend on the cause of your snoring.
For example, if a person’s snoring is related to alcohol, giving up the booze may be a good place to start.
But some research has indicated a mouth workout could be the magic formula for many.
A study published in the showed that eight minutes of similar exercises significantly reduced snoring.
Six patients performed exercises three times a day. After three months, they snored fewer times per hour, and with less intensity.
Meanwhile, of 11 studies found that as well as improving snoring, people who used mouth and throat exercises had better sleep and life quality.
In both studies, benefits were seen for people with sleep apnoea.
Sleep apnoea is when a person’s breathing stops and starts as they sleep, with loud snoring being one of the main symptoms.
Sleep apnoea does not always need to be treated if it's mild.
But because it can lead to high blood pressure, stroke, and mental health issues, you should see your GP who may prescribe treatment.
Narwan's other tips for preventing snoring include:
Change your position
Narwan said: "Sleeping on your side instead of on your back is the best way to prevent snoring.
"When you lie on your back, gravity pushes the tongue against the mouth, creating a blockage in the airways that cause you to snore."
Do regular exercise
Narwan said: "Weight gain can trigger snoring, as it increases tissue around your neck and throat, meaning your airways are more likely collapse when you’re asleep.
"Shedding a couple of pounds through exercise can strengthen your neck muscles to prevent snoring and help you lose the extra tissue."
Drink more water and take a hot shower
Narwan said: "Dehydration can thicken mucus in the mouth and throat, worsening snoring.
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"Drinking plenty of fluids eases this congestion, allowing you to breathe easier at night.
"The steam from a hot shower before sleep can moisten your nasal passages and help you breathe better at night, easing snoring."