Exercises to Stop Snoring
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Exercises to Stop Snoring
What is Snoring?
Snoring is caused by a vibration of loose tissue in the upper airway, around the back of the throat, or soft palate, creating a noise as air
rushes past.It can also be due to bloackages of the nasal airway, tonsils or adenoids. Those who have to listen to it, often for prolonged periods, will tell you that it is a very annoying noise.
It is estimated that approximately one in four people suffer from chronic snoring. This problem can put considerable stress on peronal relationships as the partners of snorers are forced to move rooms just to get a good night sleep.
A study was done on 10 married couples by CD Harris et al. at the the Mayo Clinic in 1999 to determine the effect of snoring spouses on their partners. One person in each couple had been diagnosed with obstructive sleep apnea (osa). The objective of the test was to determine if the partners sleep patterns improved as a result of treating the snoring. For half the night, the males with obstructive sleep apnea were not prevented from snoring and their partners sleep patterns were recorded. Half way through the night, the snorining was prevented by applying pressure to the airway. The results were staggering. Partners of snorers gained on average, an extra 62 minutes sleep.
The question is what sort of exercises can you do to eliminate snoring once and for all?
There are two appraoches.
The first is to lose weight in general. Mark Mahowald, MD, director of the Minnesota Regional Sleep Disorders Center and a past president of the American Academy of Sleep Medicine says that if you lose just 10% of your body weight, that can be enough to stop snoring. He says that bulky tissue around the neck is associated with excess weight. Burning off the 10% of excess weight and reducing the tissue mass around the neck can help you stop snoring.
Then there are specific exercises to stop snoring. These exercises are designed to strengthen your jaw, throat and neck and are similar to exercises performed by a singer. The idea is to strengthen the muscles used in the act of breathing. Say Ma Ma Ma and repeat a number of times, making sure that you pronounce the words clearly. Next, say La La La a number of times, making sure that you pronounce the words clearly. Follow up by saying Ka Ka Ka a number of times, making sure that you pronounce the words clearly. Finally say A-E-I-O-U and focus on working the muscles in the throat. This routine should be performed at least a couple of times a day and will strengthen the throat and neck areas.
General exercise will not only reduce the excess neck tissue to help you stop snoring, but will also exercise your throat and neck muscles, not to mention all the other added benefits
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