Finally there is a solution for those who snore. Throw away that earplugs and learn something about this new study which gives hope for the snorers, sighers and whistlers among us.
First of all you will want to manage the obstructive sleep apnea. It is happens when the throat muscles are relaxed too much and makes a blockage of the airways, and stopping the person to breath while sleep. Even one hundred times per night, this leads to daytime sleeping which in some cases leads to serious health problems including the heart.
If you on of the people that do not have troubles with sleep apnea and you already have tried the fancy pillows, a couple exercise can do the job for you, stated by some recent search.
This research study is made at the American College of Chest Physicians’ journal CHEST, comes from a team of Brazilian researchers who had 22 men and 17 women in their group of snores (No one with severe OSA could participate, but some had mild or moderate apnea.) The snores were divided into two groups. The first needed to use nasal strips. To practices deep breathing and some nasal irrigation 3 times a day (neti pots or nasal sprays). The second group needed to wash the nasal passages in order to get rid of the mucus because it contributes to snoring, but not just that they needed to do exercise for about 8 minutes of tongue and palate, familiar as techniques to improve speech and swallowing also 3 times per day.
The sound of snoring g is caused by the vibration of the soft tissue and the muscles that constitute the upper airways. Therefore, it makes sense to work out those muscles,” says study author Geraldo Lorenzi-Filho, MD, an associate professor of medicine at the University of Sao Paulo. Those soft tissues and muscles are essentially “floppy” when you’re snoring, says Nina Shapiro, MD, a professor of head and neck surgery at the David Geffen School of Medicine at UCLA, who is unaffiliated with the research. “In theory, tightening these muscles may reduce the degree of ‘floppiness’ and, consequently, snoring,” she says. (Find out how a 12-day liver cleanse could help you sleep better—and drop pounds—when you read Heal Your Whole Body.)
The study participants needed to check in with the responsible researches once in a week in order to see if they are doing the exercise as they should. And the frequency of their snores dropped by 36% and the intensity of the sound by 59%.
Here are the 6 exercises they did from the American College of Chest Physicians and Vanessa Leto:
1. First to do is to push the tip of your tongue against the roof of your mouth and slide it for 20 minutes backwards.
2. Suck your tongue upward against the roof of your mouth 20 times
3. Push the back of your tongue down while keeping the tip touching the inside of your front teeth 20 times
4. Lift your soft palate and uvula 20 times
5. Using your index finger, press your cheek muscle away from your teeth 10 times on each side
6. When you’re eating, bite down, and then lift your tongue to the roof of your mouth as you swallow, without tightening your cheek muscles.
It is the same like any other exercise if you do not keep up you will not get the benefits. It takes time to improve and lots of exercising.
Three-times-a-day nasal irrigation is a lot but it is necessary. But it can help in reducing the nasty sicknesses like sinus infections, which are known to contribute to snoring, said Shapiro Try including the exercises into your regular routine, the study authors write, by doing a set after you brush your teeth.