Is it true to treat snoring with exercise? Why do we snore and how can we stop it? Unfortunately, snoring bothers both the sufferer and the person who lives with him. Snoring can have various reasons. If you wa to know the reason for your or someone else’s snoring and get to know the solutions to treat snoring with exercise, don’t miss this article.
Why do we snore in our sleep?
Snoring in sleep can be due to several factors such as the anatomy of the mouth and sinuses, alcohol consumption, allergies, colds or even overweight.
When you take a nap and transition from light sleep to deep sleep, the muscles in the roof of your mouth (palate), tongue, and throat relax. Throat tissue can become loose enough to partially block your airway and cause it to vibrate. The narrower the airway, the stronger the airflow. Stronger airflow increases tissue vibration, which makes you snore louder and louder. In general, snoring can be due to the following reasons.
- Oral anatomy: The anatomy of your mouth, having a soft or thick palate, can narrow the airway. People who are overweight may have extra tissue in the back of their throat that can narrow their airways. Likewise, if the tongue is elongated, airflow is blocked and vibration increases.
- alcohol consumption: Snoring can also be caused by too much alcohol before bed. Alcohol relaxes the muscles in your throat, causing your airways to become blocked.
- Nose problems: Chronic nasal congestion or a crooked partition between the nostrils (deviated nasal septum) may lead to chronic snoring.
- Lack of sleep: Not having enough sleep can also cause throat muscles to relax and cause snoring.
- Head and neck position during sleep: Snoring is usually loudest when sleeping on the back; Because in this case the airway of the throat narrows. Especially if you don’t snore in any other position, then it is most likely due to the wrong position of your head and neck while sleeping.
How to stop snoring?
Before we talk about treating snoring with exercise. We iroduce some simple solutions to cure snoring. These things will help you get rid of your snoring.
1. Change your body position while sleeping!
Lying on your back causes your tongue to block your airway and cause snoring. Sleeping on your side can help preve snoring.
If you have changed your position, but the snoring still coinues, it is probably due to sleep apnea and you need to see a doctor.
2. Lose weight!
Losing weight helps some people with snoring, but not everyone. Sometimes thin people also snore. If your snoring has started since you gained weight, then losing weight may help you stop your snoring.
3. Avoid alcohol and smoking!
Alcohol consumption and sedatives increase the likelihood of snoring. Drinking alcohol four to five hours before bed makes snoring worse.
Also, did you know that smoking and snoring usually go together? Smoking is associated with increased snoring, and on the other hand, quitting smoking can help treat snoring.
Of course, snoring is only one of the minor problems caused by smoking. Smoking causes approximately one-third of deaths from cardiovascular disease and 90% of lung cancer cases in the United States, and cuts an average of 10 years off a person’s life expectancy.
4. May your bed always be clean!
Bad sleeping habits have a very bad effect on the quality of your sleep and the way you breathe while sleeping. For example, too long sleepless nights, sleeping on non-standard pillows, unsanitary bedding can cause snoring.
Allergens in your bedroom and pillows may coribute to snoring. When was the last time you dusted the ceiling fan? How often do you change your pillows?
Insects and dust accumulate in pillows and can cause allergic reactions and as a result snoring. Wash and air out your pillows every two weeks and replace them every six mohs to minimize dust and allergens.
5. Open your nostrils!
If your nose is blocked or narrowed due to a cold or any other obstructive factor, breathing during sleep is more likely to cause snoring.
A warm shower before going to bed can help open the nasal passages. Keep a bottle of salt water in the bathroom and rinse your nose with it while showering to help open up your nasal passages.
Is it possible to treat snoring with exercise?
We have come to the fascinating discussion of treating snoring with exercise. Exercise can help treat snoring by losing weight. Since obese people are more prone to snoring and obstructive sleep apnea, doctors always recommend losing weight; Research has shown that weight loss is effective in these cases. So in this situation, exercise for snoring is effective as one of the ways to help lose weight.
Another way to treat snoring with exercise is the positive effect of regular physical activity on mood and anxiety. Exercise reduces a person’s stress and anxiety, which in another way has a positive effect on the quality of sleep and easier breathing (of course, if stress and meal confusion is one of the reasons for snoring).
In addition to regular physical exercise, simple oral exercises can also be effective as a way to treat snoring with exercise. In the following, we iroduce several mouth and face exercises that are recommended to preve snoring.
Some simple mouth exercises to preve snoring
Treating snoring with oral and facial exercises involves moving the tongue and parts of the mouth in ways that strengthen the muscles of the tongue, palate, and throat. In one study, three mohs of oral exercise resulted in a 59% reduction in snoring.
There are differe types of exercises to strengthen the tongue, facial muscles and throat through exercise techniques. You can do all these exercises together and two to three times a day.
1. moving the tongue
- Move the tip of your tongue up and back (to the back of the fro teeth so that it touches the roof of the mouth);
- then lower again;
- Repeat this moveme 5 to 10 times.
2. Tongue stretch
- Stick out your tongue as much as you can;
- Try to touch your chin with your tongue;
- Hold this position for 10 to 15 seconds and gradually increase the duration;
- Repeat this moveme 5 times.
- This solution to treat snoring with exercise increases the strength of the tongue.
3. Pushing the tongue up
- Lift your tongue up and stick it to the roof of your mouth;
- then press the tongue to the roof of the mouth;
- Hold this position for 10 seconds;
- Repeat this moveme 5 times.
- This method of treating snoring with exercise helps to improve the tone and strength of the tongue and soft palate.
4. Pushing the tongue down
- Place the tip of your tongue against the lower fro teeth;
- then press your tongue straight to the bottom of your mouth;
- Hold this position for 10 seconds and repeat 5 times;
- This helps to improve the tone and strength of the tongue and soft palate.
5. hook to the cheek
- Take your clean hand io your mouth;
- hook the finger, take it inside the cheek and slowly pull it out;
- Then, using the facial muscles, pull your cheek inwards;
- Repeat this moveme 10 times on each side.
- This remedy for snoring with exercise can help to close the mouth while breathing.
6. jaw tension
- Close your mouth tightly by pressing your lips together;
- Then open your mouth;
- relax your jaw and lips;
- Repeat this 10 times;
- This exercise strengthens the jaw as well as the muscles of the face and throat.
7. Breathe through the nose
- This exercise improves nasal breathing, which stabilizes the airway during sleep;
- With your mouth closed and your jaw relaxed, breathe through your nose;
- Then close one of the nostrils and breathe slowly through the open nostril;
- Do this about 10 times for each nostril.
8. Practicing the pronunciation of vowel sounds
Pronouncing differe vowels engages the throat muscles, so repeating these sounds can help strengthen those muscles.
- repeat the vowel sounds aeiou;
- Repeat these letters 10 or 20 times in a row and then change to another sound;
- You can combine sounds (like ooo-aaah) and repeat them too.
Walking and snoring
Researchers say regular walking can reduce snoring. But its effect is indirect and through helping to lose weight or reduce anxiety. So walking as a snoring exercise treatme doesn’t have a direct effect on snoring, but overall, it’s a very useful, simple, and accessible exercise that you can easily do and reap the benefits.
We recommend that you have a walking or light exercise program and try to stick to it. Having proper and basic physical activity is good for your body and mind and will definitely increase your health.
final word
Exercise can help treat and stop snoring by reducing wind and stress. Therefore, exercise for snoring can be useful and effective.
In this article, we talked about differe causes of snoring and ways to fix it. We also iroduced several ways to treat snoring with oral and facial exercises. We suggest you try these simple solutions as soon as possible.
References: sleepfoundation – mayoclinic – webmd
