EASY EXERCISE TO HELP TO CONTROL SNORING
If snoring is hampering your partner’s sound sleep, simple mouth
and tongue exercises can do wonders.
Researchers have found that these exercises can reduce frequency
of snoring by 36 percent and total power of snoring by 59 percent.
“This study demonstrates a promising, non-invasive treatment for
large populations suffering from snoring, the snorers and their bed partners,
that are largely omitted from research and treatment,” said Barbara Phillips,
medical director, sleep laboratory at the University of Kentucky College of
Medicine in the US.
Snorers can try pushing the tip of the tongue against the roof
of the mouth and sliding the tongue backward.
Sucking the tongue upward against the roof of the mouth, and
pressing the entire tongue against the roof of the mouth can also help.
Forcing the back of the tongue against the floor of the mouth
while keeping the tip of the tongue in contact with the bottom, front teeth and
elevating the back of the roof of the mouth and uvula while saying the vowel
“A” are other exercises that the researchers suggested.
The study was conducted on 39 patients who were randomised for
three months of treatment with nasal dilator strips plus respiratory exercises
(Control) or daily oropharyngeal exercises (therapy).
The participants were evaluated at study entry and end by sleep
questionnaires and full polysomnography with objective measurements of snoring.
“The exercises significantly reduced snoring in our study
group,” said study author Geraldo Lorenzi-Filho from University of Sao Paulo,
Brazil.
The study appeared in the journal Chest.
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