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Stop Snoring exercise

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Exercise Summary

The following was published by Eric Suni on the Sleep Foundation website:

What Mouth Exercises Can Help Stop Snoring?
There are various types of exercises meant to strengthen the tongue, facial muscles, and throat through specific training techniques. Each of these exercises can be grouped together in various ways and performed two to three times per day.

Main Activity

Practice the exercises

Tongue Exercises
Tongue Exercise #1: Tongue Slide
Place the tip of your tongue against the back of your top front teeth. Slowly slide your tongue backward with the tip moving along the roof of your mouth. Repeat 5-10 times.
Purpose of exercise: This strengthens your tongue and throat muscles.
Tongue Exercise #2: Tongue Stretch
Stick out your tongue as far as you can. Try to touch your chin with your tongue while looking at the ceiling. Hold for 10 – 15 seconds and increase the duration gradually. Repeat 5 times.
Purpose of Exercise: Increase tongue strength
Tongue Exercise #3: Tongue Push Up
Stick your tongue upward against the roof of your mouth and press your entire tongue against it. Hold this position for 10 seconds. Repeat 5 times.
Purpose: Improve tongue and soft palate tone and strength
Tongue Exercise #4: Tongue Push Down
Put the tip of your tongue against your lower front teeth and then push the back of your tongue flat against the floor of your mouth. Hold this position for 10 seconds. Repeat 5 times.
Purpose: Improve tongue and soft palate tone and strength

Face Exercises
Mouth exercises engage your facial muscles to help prevent snoring. These exercises can be done several times per day.
Face Exercise #1: Cheek Hook
Use a hooked finger to lightly pull your right check outward, and then use your facial muscles to pull your cheek back inward. Repeat 10 times on each side.
Purpose: Assists in closure of mouth while breathing
Face Exercise #2:
Tightly close your mouth by pursing your lips. Then open your mouth, relaxing your jaw and lips. Repeat 10 times.
Purpose: Improves tone and strength of jaws and facial and throat muscles.

Breathing Through Your Nose
Practice breathing through your nose.
With your mouth closed and your jaw relaxed, inhale through your nose.
Then, take a finger or knuckle and close off one nostril.
Breathe out gently through the open nostril.
Do this about 10 times while alternating between nostrils.
You may even notice one nostril tends to be more congested than the other, and choose to work on breathing through the congested nostril.
Purpose: This exercise improves nasal breathing, which stabilizes the airway during sleep.

Pronouncing Vowel Sounds
Saying different vowel sounds involves the muscles in your throat, so deliberately repeating these sounds can help tone those muscles.
Repeat the vowel sounds a-e-i-o-u. Start by saying each normally, and then adjust how much you stretch out the sound or how rapidly you say the vowel. Repeat the same sound 10 or 20 times in a row, and then change to a different sound. You can combine sounds (such as ooo-aaah) and repeat those as well.

Singing activates multiple muscles in the mouth and throat and involves pronouncing diverse sounds, including vowels. Preliminary research has found that focused singing training may cut down on snoring. When singing, try to focus on repeating and forcefully pronouncing individual sounds rather than just singing normal lyrics.

When Should You See a Doctor About Snoring?
Some cases of snoring are an indicator of obstructive sleep apnea, an underlying sleep disorder. Sleep apnea can have serious health consequences if it goes undiagnosed and untreated.

If you have any of these risk factors it is important to talk with a doctor:

Snoring that resembles gasping, choking, or snorting
Notable daytime sleepiness or fatigue
Mood changes, slowed thinking, or reduced attention span
Morning headaches
High blood pressure
Obesity or recent weight gain
While mouth exercises are a promising home remedy, they aren’t a solution for all snoring or obstructive sleep apnea. Even when helpful, they may need to be combined with other treatments recommended by a doctor.

These mouth exercises are similar to exercises that are often done as part of speech therapy. People looking for specific advice on how to conduct these exercises can ask their doctor for a referral to a speech therapist or someone with experience in exercises to strengthen the mouth, tongue, and throat.

We suggest a frequency of: each day
and it could last 30





Exercises for Sleep Apnea, Snoring, Sinus Pressure. Addressing the nose, throat and tongue
Intro video to help Obstructive Sleep Apnea, snoring and nasal congestion. Singers will find this video beneficial for holding high notes. A great adjunct to care in our office which opens the nostrils with cranial adjusting, decreases throat tightness, mobilizes ribs for greater chest expansion & optimizes neurological function to the diaphragm.
Stop snoring naturally
Complete guide on how to stop snoring naturally. I show tongue exercises that help stop snoring as well as useful tips for snoring.Hey everyone, this weeks video is about snoring and natural ways you can stop snoring. The idea came to me at 3am while I was in Malta last week with my friends. I didn’t get much sleep that night as one of my friends is a heavy snorer and I wasn’t aware of this until the first night. Hopefully this video will help him and many other people who snore around the world, feel free to share on to friends and family.Lastly a big thank you to David for helping me demonstrate the exercises.CAUSES OF SNORING: Snoring is caused by things such as your tongue, mouth, throat or airways in your nose vibrating as you breathe.It happens because these parts of your body relax and narrow when you’re asleep.You’re more likely to snore if you:• Are overweight • Smoke • Drink too much alcohol • Sleep on your backSometimes it’s caused by a condition like sleep apnoea, which is when your airways become temporarily blocked as you sleep. I’ve put more information about this below.OROPHARYNGEAL EXERCISES: A study done by Vanessa Ieto. Ph.D., of the Sleep Laboratory of the University of São Paulo in Brazil and her associates. Showed that eight minutes of oropharyngeal exercises performed three times a day for 3 months significantly reduced snoring.The study showed a decrease in frequency of loud snoring by 36% and the total power of snoring by 59% after 3 months of exercising. Here are the exercises,• Push tip of tongue against hard palate and slide tongue backward (20 times). • Suck entire tongue up against palate (20 times). • Force back of tongue against floor of mouth while touching tip of tongue to bottom incisors (20 times). • Elevation soft palate and uvula while intermittently saying “A” (20 times). • Place finger in mouth while pressing buccinator muscle outward (10 times per side). • Chew and deglutinate on both sides of mouth whenever eating.TIPS TO STOP SNORING: • Maintain a healthy weight and diet. Being overweight by just a few kilos can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air flowing in and out freely.•Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this. Try taping a tennis ball to the back of your sleepwear, or buy a special pillow or bed wedge to help keep you on your side.• Avoid alcohol before going to bed. Alcohol makes your muscles relax more than usual during a normal night’s sleep. This may encourage the back of your throat to collapse as you breathe, which causes snoring.• Quit or cut down on smoking. Cigarette smoke irritates the lining of your nose and throat, causing swelling and catarrh. This means airflow is decreased and you’re more likely to snore.• Keep your nose clear, so that you breathe in through your nose rather than your mouth. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray. Ask your pharmacist for advice, or see your GP, if you’re affected by an allergy or any other condition that affects your nose or breathing.• There are a range of stop-snoring treatments and devices on sale. These include nasal strips, which open the nostrils wider, throat sprays and devices known as mandibular advancement devices (MAD), which reposition the jaw to improve airflow.SLEEP APNOEA: If you feel sleepy during the day, or make gasping or choking noises while you sleep – please see your healthcare professional as you may have sleep apnoea, which can be serious if not treated.Want to see more videos about everything health and pharmacy? Let me know in the comments below. Subscribe for new videos ▶…

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