Snoring may not be harmful to your health, but it can cause many problems in your life. I used to snore so loudly and disturbed my family members and my roommates quite much, so I understand the sorry and unpleasant feelings when affected people blamed us who snored so loudly for their sleep loss. Luckily, I found several effective ways to cope with that situation, and now I can sleep very well and quietly every night. Let me show you in the article. But first, you need to know the causes of snoring.
Snoring occurs when the muscles in the throat, tongue, and palate relax so that they block a part of the airway and vibrate each time you breathe. This creates an unpleasant snore. However, according to the Telegraph, Ear Nose & Throat Consultant at St John and St Elizabeth Hospital in London, England, said sleep snoring poses a potential health risk. If not treated, snoring habits can develop into sleep apnea, leading to many serious illnesses, including the risk of heart attack.
In case of sleep apnea, the airway is blocked more significantly, which sometimes wholly obstructs the breath until you are forced to wake up because of asphyxia. Studies have shown that up to 90% of snoring patients have sleep apnea and 90% of patients with this syndrome frequently breathe loudly while sleeping. The most common nighttime symptoms are loudly snoring while asleep, and secondly, sleep apnea.
During the night, patients also have signs of insomnia or have to get up in the night for a piss. Daytime symptoms include dry mouth, morning headache, and a general feeling of reduced concentration and attention. Also, snoring can be a nuisance to other people in the family, especially spouses. “Snoring is not a habit you choose, but you can choose to stop it, just like drinking or smoking,” says Mike Dilkes. If you can make the muscles in your mouth and throat firmer, loudly snoring can be reduced. In the article, I will share with you some ways that I used to apply to reduce loud snores. Let’s follow some workouts below.
I. Simple Workouts For Stopping Snoring
Bring your tongue forward and touch your upper jaw (the same way you prepare to pronounce the letter “L”)
Then pull the tongue backward so that the tip of the tongue touches the roof of the mouth
Repeat 20 times with this movement
You may think the way is so funny and ineffective, but trust me; it’s beneficial if you follow it for a period.
Lesson 2: Another way easier:
Place the tongue on the roof of the mouth and try to press the tongue into the palate as strong as possible
Use the tongue to “stir” around the mouth. Imagine that you are using your tongue to examine each tooth in your mouth
Try to do it as long as possible
If you are reading this lesson, for sure you are doing it and thinking that it’s hard to control your tongue. But never mind, let’s stir everywhere you want around your mouth.
Practice the mouth by repeating the opening, as if you were pronouncing the letter “A.”
Open mouth slowly and tighten the lips in 5 seconds
Do it for 5 minutes each day
It is so simple, right? Let’s do it even you are lying on your bed and closing your eyes.
Push the tongue out as far as possible and keep it for 5 seconds
Push the tongue to the right and then to the left, as deep as possible
Bend the tongue upward, then down towards the chin
If you do it in front of the mirror, you will realize you look so funny. So remember to do this exercise in your room. People may think you are so weird if you do it outsides.
Hold your lips together, then do the same action as suction the straws for 5 seconds repeat the movement for 5 times
Hold one pencil between two lips for 5 minutes
Open your mouth widely (say WHISH) and hold it for 5 seconds
Repeat 6 times
Run your mouth forward as if you were about to kiss someone
Hold for 5 seconds and do it 6 times
After doing the exercise for many times, you probably have kisses like a professor.
According to the worldwide research, after three months of training with the simple workout above, snoring, sleep apnea and daytime drowsiness can be improved, and the AHI of 30% can be reduced as well.
II. Workouts For The Sound Sleep
Besides the exercises with mouths and lips, the following ones are effective to stop snoring and help you sleep better as well. Not only that, after doing them every night before lost in dreams, I found myself being in the better shape. How interesting it is! Let’s discover what those exercises are.
1. Wring The Spine
This position can be quickly done in bed. The steps are as follows:
Lie with the back straight, bend the knees then pull them close to chest as deep as possible then cross right
Move your left hand and reach as far as possible to the left
Hold for 30 seconds. Then back to the old position and repeat with the opposite side
2. Embrace Knees
This movement is effortless, but it can help to relax the back muscles effectively, thereby helping you relax and sleep better.
Lie with the back straight, stretch your legs
Lift the right knee up to chest while keeping the left leg straight
Embrace the knee and press against the chest. This is the critical part of the movement to relieve the pressure of the shoulder and neck.
Hold the position for half a minute and repeat with the other leg.
3. Hips Pressing Action
This posture can reduce pain in the hips and lower back, help the body completely relax, and quickly fall asleep. The steps are as follows:
Lie comfortably and fold the knees.
Use hands to hold the soles of your feet.
Gradually pull your arms to put your legs up
Relax shoulders and chest
Hold for 30 seconds
Repeat the action for several times to improve the sleep
4. Cobra Posture
This improves the flexibility of the abdominal muscles, chest, and neck, and strengthens the flexibility of the spine. When the spine is comfortable, you will enhance your sleep considerably.
Lying face down, push the hand in front of the chest like pushup action
Try to push the body up, keep your arms straight
Relax your chest and neck
Hold the movement for 30 seconds before lowering
5. Fish Posture
This posture effectively works to relax the muscle groups in the spine, neck, chest, and shoulders. Your body will feel light after doing the exercise, get a feeling of relaxation, and soon fall into a sound sleep
Lie on your back comfortably, stretch legs
Lift the head and upper body gradually, higher than usual, use two elbows to support
Bend the head back and maintain the posture for 30 seconds
6. Butterfly Posture
This posture will help you relax your hips and lower back. Here are the steps:
Sit comfortably, folding legs so that the soles of the feet stay together
Lean forward, with both hands pressed his legs close to the chest.
Leave within 30 seconds.
7. Cat Posture
This is a perfect exercise to help relieve aches and pains, at the same time help to improve your sleep very effectively.
To start, lie on your stomach
Push your back up high thanks to hip and head muscles
Hold the position for a few seconds
Change your position, relax and lower your back, face up
Hold for a few seconds then repeat from the beginning
8. Lying On The Back With A Wall
Sitting opposite the wall (or headboard), the butt is about 15cm away from the wall
Slowly lean back, while stretching your foot against the wall
If your leg muscles are quite tight, you can slip your butt away from the wall a little
Place your arms beside your hips, palms upward, breathe lightly and feel the tension from your legs
Keep the position at least 2 minutes
9. Muscle Relaxants
Lie on your back, knees bent
Place the soles of your feet close together and slightly expand your knees to form a diamond
Place your arms comfortably on your bed
If you are stressed, raise your legs by placing pillows under your knees
Keep the position at least 2 minutes
10. Children’s Tail
Sit on your legs in a comfortable seat
Fold the upper body forward until the forehead touches the bed
Get your chest close your knees, extend your arms forward
Keep in this position at least 2 minutes and take a deep breath in a gentle way
III. Setting the right sleeping environement
Beside the simple workouts to help stop snoring and improve sleep, you should pay attention to other things that will be listed below in order to gain the best results.
1. Clean Your Nose
Your nose plays a vital role in whether or not you snore. If you have congestion or any allergic or sinus problem, you should try to treat with a Neti pot or a decoction for clearing noses. And if you really want to get rid of snoring, let’s look for trees that clean the air and sleep in the light lights.
2. Make Frequent Changes To Your Pillows And Bed Sheets
Changing your bed sheets every week is also an excellent way to help stop snoring and breathe easier. This eliminates dust and allergens accumulated on your bed, especially if you have pets.
3. Stop Smoking
You can stop snoring and become healthier when you quit smoking. Not surprisingly, smoking is not a good thing for the breath. And if you do not breathe easily, you can snore, for sure. Smoking in your lungs stimulates your nose and throat, causing obstructed airways. Quitting does not happen overnight, but think about the benefits you will get when you succeed.
The above are several simple-but-effective workouts to help you stop your snoring and improve your sleep. They are very easy for following, so if you are snoring and affecting other people or suffering from others’ snoring, let’s try to imitate or suggest to other people the workouts above help everyone have a sound sleep.