Snoring is a specific low frequency sound that a person or animal makes while sleeping. It is a fairly common problem that affects more than half of all men and about 30% of women and even 5% of children snore during their sleep.
Why do we snore? And how to get rid of snoring? Are there any facial or respiratory rehabilitation exercises that could solve the problem? This is the subject of this article
Table of Contents
The main causes of snoring
Let’s see the main reasons why snoring occurs.
Facial structure
Most often, people with a slight jaw displacement, elongated face and a large hooked nose suffer from night snoring. Such features occur with breathing difficulties in childhood and persist into adulthood.
If this is the reason for snoring, dental aligners can help, allowing you to move the lower jaw forward. They are made by orthodontists to be worn at night.
Weight gain
Even a slight increase in weight can increase the risk of snoring by 8 to 12 times. The fatty layer covering the pharynx narrows its channel. During a night of rest, the muscles are relaxed, the membranes of the airways come together. And when inhaled, air enters through the pharynx partially blocked by tissue, causing snoring.
The higher a person’s body weight, the more likely they are to snore. But a 5% reduction in body weight can eliminate nighttime noise forever.
A large body weight causes great difficulty in breathing. In severe obesity, breathing can even stop during sleep. This disorder is called obstructive sleep apnea and leads to dysfunction in the body. In such cases, the help of specialist doctors is necessary, who will prescribe a suitable treatment.
How to stop snoring: simple exercises as advised by an ENT doctor
Hypothyroidism disease
When a person begins to have thyroid problems, it leads to increased body weight and tissue swelling. This applies to both the tongue and the airway patency.
These factors greatly increase the likelihood of snoring and sleep apnea. In addition, the disease is accompanied by weakness, chills, increased shaking, cold extremities, hair loss and brittle nails. In such cases, you should seek immediate medical attention and treatment.
Nasal breathing problems
About 25% of people with snoring and apnea are diagnosed with nasal breathing problems. Causes that make it difficult to breathe during sleep can be rhinitis, curvature of the nasal septum, polyps, etc. In some cases, a vasoconstrictor spray or special drops will help relieve the condition, but they should only be used on the recommendation of a physician.
Enlarged tonsils
The palatine tonsils are often enlarged during inflammation and cause breathing difficulties. Sometimes the tonsils almost touch each other, leaving only a narrow passage.
Most often, after treatment of the underlying disease, they return to their original size and do not cause any disturbance. But there are times when the tonsils cause moderate to severe apnea. In such cases, the doctor will decide on surgery and removal of the tonsils.
Smoking and alcohol
All bad habits bring a person short-term pleasure and a lot of problems, including snoring. Cigarette smoke causes swelling and atrophy of the palate muscles.
This leads to compression of the pharynx, vibrations of the soft palate and the onset of severe snoring. If you smoke, stop at least a few hours before bedtime and after the last cigarette, rinse your mouth with vegetable oil. This will ease the airways and calm the snoring.
Under the influence of alcoholic beverages, the walls of the airways increase their mobility. This can cause snoring and sleep apnea. Drinking 200 ml of alcohol doubles the severity of snoring.
Anti-snoring exercises
Continuous and regular exercise throughout the month will help to significantly reduce snoring and achieve a lasting positive result.
How to stop snoring: simple exercises as advised by an ENT doctor
- Pull your tongue out as far as you can, so that you can feel the tension in the tissues of the pharynx at the base of the tongue. Hold it in this position for a few seconds and make a long “aii” sound. Do 2 sets of 30 seconds each. This movement strengthens the tissues of the mouth.
- Press your chin with your fingers. Using force, move the muscles of the lower jaw back and forth. Do 2 sets of 30 seconds. These movements will help train the muscles that extend the jaw, increase airway openness and reduce snoring.
- Clench a pencil firmly with your teeth and hold for three to four minutes. Do this before going to bed. This exercise trains the nasopharynx and chewing muscles, which contributes to a quiet sleep.
- Open your mouth slightly and use your lower jaw to make 10 to 15 circular movements from left to right and back again.
- A gentle whistle strengthens the tissues of the larynx and palate. Try whistling while walking. To do this, keep your head up, straighten your shoulder muscles, walk slowly, evenly. Exhale for a long time, counting slowly to seven, and whistle softly as you exhale. Do this exercise for half an hour a day (several times a day, when you think about it) and the snoring will decrease significantly.
- Repeat the long “aii” sound, while making an effort or sing it 20-30 s. a day. You can also stretch or sing “s”. Sometimes even this exercise can help to eliminate snoring completely.
- With tension, put your tongue against the upper palate. Do this until you feel tired. These movements will help strengthen the larynx.
- Do nasal breathing with your mouth closed. Pull your tongue tightly toward your throat. Take two or three deep breaths, each lasting 10 to 15 seconds. These movements help train the tissues of the palate.
- Gargle daily with water and sea salt – 1 tsp. salt to 1 tbsp. water. At the end of the rinse, gargle. Tilt your head back and forcefully release the air so that the liquid in your throat gurgles. Do this twice a day for a few minutes, then spit it out.
By doing these exercises regularly, you can dramatically reduce snoring and make it easier for you and your loved ones to sleep.