Snore no More: 4 Exercises to stop snoring
According to a recent study, these are the four simple exercises you need to practice to stop snoring for good. Let your significant other finally sleep in peace!
You've tried placing a pillow on your stomach and on your back, you've tried the spray and you've tried lozenges... yet your significant other still complains about you snoring? Fret not, you're not the only snorer out there and here are some good news for all of you: According to a new research, the following mouth and tongue exercises will reduce the frequency of snoring by 36% and noise pollution by 59%! We say it's definitely worth a try.
Practice makes perfect
A group of Brazilian researchers recruited 39 people with moderate snoring who are also overweight (one additional risk factor). They asked half of them to practice the following oropharyngeal exercises lasting around eight minutes, for three months:
- Push the tip of the tongue against the roof of the mouth and drag it to the back of the palate.
- Suck the entire tongue flat and upwards against the roof
- While keeping the tip of the tongue by the rear side of the front bottom teeth, push the back of the tongue against the floor of the mouth.
- Try to lift up the back of the roof of the mouth, all while saying the vowel "A" a few times.
The scientists later concluded that participants who performed these exercises snored less, but the effect on each person differs and is difficult to measure. For Dr. Barbara Phillips, Medical Director of the University of Kentucky's sleep laboratory, "This study demonstrates a promising, non-invasive treatment for large populations suffering from snoring, the snorers and their bed partners, that are largely omitted from research and treatment."
Snorers, three more months and you'll catch some Zs rather gracefully, without sounding like a motorboat!
Source: Effects of oropharyngeal exercises on snoring: A randomized trial, Chest, May 7 2015
Maureen Diament and Natasha Gan
