These Mouth Exercises May Help Stop Snoring

Snoring is more than just noise that can disturb those near where you’re sleeping, or something that can embarrass you when you wake up and hear about how you kept everyone else up. When you can’t breathe properly while asleep, simple breathing can turn into snoring, and that snoring can turn into heavy snoring. Often this is then classified as sleep apnea. When this occurs as your body works to get enough air. Such snoring is an indication of a serious problem. It’s an interruption in your ability to get air, and can be quite serious.

More than simply disturbing your sleep as you toss and turn, or that of your partner from the noise and movement, sleep apnea is a serious health problem. Your heart works harder when there’s not enough oxygen getting into your blood, as it struggles to pump harder and faster so it and the rest of your body can get what it needs. Current medical advice, other than perhaps changing how or in what positions you sleep, is to prescribe a continuous positive airway pressure device; commonly called a CPAP. It maintains pressure into your airway, which helps you get the oxygen you need into your body, so you and your heart don’t have to work as hard just to get through the night.

Mouth exercises may also help.   Practice daily and see if you snore less.

  • Push the tip of your tongue against the roof of your mouth and slide the tongue backward. Repeat 20 times.
  • Suck your tongue upward so that the entire tongue lies against the roof of your mouth. Repeat 20 times.
  • Force the back of your tongue downward against the floor of your mouth while keeping the tip of your tongue in contact with your bottom front teeth.

Key Points:

  • 1Continuous Positive Airway Pressure machines, or CPAPs, can reduce or eliminate episodes of sleep apnea.
  • 2Sleep apnea sufferers can try simple exercises to strengthen their airway muscles; it may help ease the condition.
  • 3Tongue exercises, moving and flexing it around in your mouth in certain ways, is a way to improve your airway.

Heavy snoring shouldn’t be ignored. It can sometimes signal a more serious problem. Excessive nighttime snorts and grunts can be a sign of sleep apnea , especially when the snoring is paired with frequent interrupted breathing that may sound like gasping or choking.

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