Strategies for eliminating snoring, as confirmed by a specialist
Alleviating Snoring: Five Proven Methods Backed by Research
Snoring, a common nighttime annoyance for many, can be more than just a nuisance. However, a University of Bristol professor has outlined five proven methods to help alleviate snoring, based on evidence from sleep medicine research.
- Change your sleeping position: Sleeping on your back can worsen snoring as the tongue and soft tissues fall backwards, partially blocking the airway. By switching to sleeping on your side, you may find that airways stay more open, reducing snoring.
- Maintain a healthy weight: Excess weight, particularly around the neck, can increase airway narrowing and snoring. Losing weight often improves or even eliminates snoring.
- Avoid alcohol and sedatives before bed: These substances relax throat muscles, increasing airway obstruction and snoring.
- Establish regular sleep patterns: Irregular sleep or sleep deprivation can worsen snoring due to increased throat muscle relaxation.
- Treat nasal congestion or obstruction: Using nasal strips, saline sprays, or treating allergies can help air flow through the nose more freely and reduce snoring.
These methods are based on insights from sleep medicine experts at the University of Bristol and are adapted for general public advice. More advanced options like Continuous Positive Airway Pressure (CPAP) therapy or oral appliances are typically reserved for diagnosed obstructive sleep apnea cases and require medical evaluation.
In addition to these methods, there are other simple exercises that can help strengthen the muscles that keep airways open during sleep. For instance, singing, especially using sounds like 'la' and 'ka', can help strengthen the throat muscles. Tongue curls can also help strengthen the tongue, potentially stopping snoring.
Moreover, specific exercises can improve the strength and control of the tongue, which may fall backwards and partially block the airway during sleep. Exercises like tongue curls and movements to improve flexibility can be beneficial.
Another simple method to strengthen the muscles of the soft palate, which helps control airflow, is to mimic chewing movements while pressing the tongue against the palate. This activates and strengthens these muscles.
It is important to note that snoring can be a sign of deeper problems beyond mere noise annoyance. If snoring persists despite these approaches or is associated with breathing pauses, daytime sleepiness, or fatigue, professional assessment is recommended.
Sleeping on your side can counteract a gravitational collapse of the tongue and help alleviate snoring in individuals with a retruded lower jaw. Snoring occurs due to problems with the tongue, mouth, throat, or nasal passages that vibrate while breathing.
By implementing these methods, you can take a proactive approach to managing snoring and ensuring a more restful night's sleep for you and your bed partner.
- Incorporating exercises like tongue curls, chewing movements, and songs that utilize 'la' and 'ka' sounds can strengthen the muscles that keep airways open during sleep, potentially reducing snoring.
- Mental health, such as taking care of stress levels and maintaining good psychological health, can also contribute to better sleep, which may indirectly alleviate snoring.
