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.
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.
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."