Snoring may seem pretty harmless, but it can be a symptom of larger problems – most notably sleep apnea(1) – and it can mean a sleepless night for those sharing a bed with someone who snores.
Fortunately, according to a recent study published in the journal Chest, there are simple exercises that chronic snorers can practice to effectively help them stop snoring.
Snoring: A Widespread Problem
According to the National Sleep Foundation, snoring affects roughly 90 million American adults(2). Snoring is caused by the muscles of the throat relaxing, the tongue falling back, and the throat becoming narrow and floppy, causing the walls of the throat to start vibrating.
Snoring can become more serious as you age, and be a significant sleep-disruptor – not just for the person snoring, but for anyone sharing their bed as well.
Dealing With Snoring
There are many snoring aids available on the market today, from sedatives to dental sleep devices, and many techniques that chronic snorers can employ to cut down on the problem, including weight loss and lying in different positions to sleep.
But now, according to the new study, there are simple tongue exercises which can greatly reduce the amount of time per night a person snores(3).
A Unique Approach
The new study is unique in that it focused on people with obstructive sleep apnea, or OSA – a condition which causes snoring – instead of relying on self-reporting to determine how much a study participant snores.
“Past studies have focused on self-reporting questionnaires. New forms of treatment for snoring focusing on objective measures were needed,” said Geraldo Lorenzi-Filho, one of the study’s authors, in a press release(4).
“We tested the effectiveness of oropharyngeal exercises to reduce snoring… the exercises significantly reduced snoring in our study group.”
Some of the exercises explored by the study included:
1. Pressing the tongue up against the roof of the mouth and holding it there.
2. Pressing the tip of the tongue against the roof of the mouth, then pulling the tip of the tongue towards the back of the mouth.
3. Holding the back of the tongue against the roof of the mouth while pressing the tip of the tongue against the front bottom teeth.
4. Lifting the back of the roof of the mouth and soft palate while saying “Ah”.
The study is already changing the way some healthcare practitioners advise patients who snore.
“This study demonstrates a promising, noninvasive treatment for large populations suffering from snoring… that are largely omitted from research and treatment,” said Barbara Phillips, medical director of the University of Kentucky College of Medicine’s Sleep Laboratory.
“Frankly, this will change the advice that I give to my patients who snore.”
- Study Shows That Eating Protein in Equal Amounts Throughout The Day Is Better For Muscles
Go to any fitness and bodybuilding website and scroll through the articles, and you’ll find hundreds or even thousands talking about …
- Studies Reveal THIS Raw Food Could Be ‘The Answer’ To Resistant Superbugs (And It’s Sweet!)
Antibiotic resistance is a major issue facing healthcare providers today, giving rise to the prevalence of “superbugs” that can’t be …
- Eating Coconut Oil Daily Can Help Reduce Waist Size And Lower Cholesterol Levels, Study Finds
Coconut oil is well-known for its health benefits – hailed as a superfood, many people swear by its ability to reduce …
- Researchers To Test Dandelion’s Cancer-Killing Potential In Human Clinical Trial
The Windsor Regional Cancer Centre in Ontario, Canada has recruited a group of thirty patients to participate in an experimental …
- New Blood Test Helps Detect Breast Cancer Five Years Before It Develops With Amazing Accuracy
Breast cancer is a problem much more serious than most of us realize! Did you know that: 1 in 8 …
- Prescription Drugs Used To Treat Diabetes Can Cause Severe Joint Pain, FDA Warns
The US Food and Drug Administration has issued a warning that a certain class of diabetes drugs may cause severe …
- These 50 Snacks Sold In The U.S. Contain a Synthetic Additive That Can Disrupt Your Hormones
The Harvard School Of Public Health has released a recent study(1) which claims that a chemical used in many food …
- This Novel Microfluidic Device Helps Identify Cancer Cells That Can Spread Throughout The Body
What makes some cancer cells break away from tumors and spread to other parts of the body? Cancer becomes increasingly …
- Studies Show That Exercising Is The Best Way To Go About Removing Toxins From The Lymphatic System
There are two major circulatory systems in our bodies: the blood vascular system and the lymphatic system. While the blood …
- U.S. Bill HR4432 Would Pre-empt States’ Regulations on GMO Labeling
Last year, a bill was introduced in Congress to override individual states’ requirements for labeling food that contains genetically-modified organisms …
- Researchers Have Cracked The Code On How to Convert Blood Type A and B Into Universal Donors
Every two seconds in the United States, someone needs a blood transfusion(1). Blood is a precious resource for healthcare workers, …
- One Less Sugary Drink a Day Reduces Your Risk of Developing Type 2 Diabetes by Almost 20%
According to the World Health Organization(1), Diabetes affects 9% of the adult population worldwide. Of those afflicted, approximately 90% have …
- Here’s Why Listening To Heavy Metal Music Can Actually Benefit You
No, we’re not talking about minerals – heavy metal music, as well as music in the emo, hardcore, punk, and …
- She Won The Nobel Prize in Medicine By Combining Ancient Knowledge With Modern Science
You may have heard about Tu Youyou’s recent win of the Nobel Prix in physiology and medicine for the discovery …
- According To This Study, Your Blood Type Could Influence Your Chances of Developing Alzheimer’s
Many people worry about the possibility of developing Alzheimer’s disease, especially those with a family history of it. Now, recent …