Simple Exercises To Stop Snoring Naturally

Snoring can be a very annoying problem that can cause serious problems not only for the person snoring but the partner of the snorer. It is estimated that almost one in three adults snore, and that percentage increases significantly with age. Here are some exercises and tips to help you stop snoring naturally.

What causes snoring?

Snoring is commonly caused by a blockage of the airway while sleeping, resulting in the soft palate, and the uvula that hangs off the soft palate, to vibrate in the back of the throat making a noise. Depending on the obstruction to the airflow, the noise generated can be quite loud, especially in serious cases such as sleep apnea, where breathing has stopped for a period, and the body is gasping to breathe.

Cures For Snoring.

There are a number of cures for snoring such as dental appliances that move the tongue and lower jaw forward, but there are reported side affects such as changing the persons bite, and this treatment is expensive, ranging from $1000 to $3000.

A Continuous Positive Airway Pressure (CPAP) machine can be used to open up the airway by applying pressure to the top of the throat. The snorer wears a mask that is attached via a hose to a pump that pumps air into the throat to keep it open. It is reported that 1 in 3 stop using this solution within a year because of the inconvenience and discomfort. The pump also makes a noise that could be disruptive to the partner. This solution is also expensive, costing from $1,000 to $3,000

The last case scenario is surgery, which will reduce snoring , but not normally eliminate it. Apart from being the most expensive treatment, there are risks associated with trying to widen the throat by removing tissue surgically. Scarring will occur and it is not possible to determine in advance how much. Therefore there is the risk that the passage will be reduced instead of increased, and irreparable damage may result.

Exercises to Stop Snoring.

A less invasive and potentially more long term solution is to perform exercises to stop snoring. There are two types of exercises that are effective to stop snoring. The first set of exercises are aimed at strengthening the throat, tongue and jaw muscles to prevent the air passage from getting blocked. The second set of exercises are general fat burning exercises that are aimed at fat loss across your whole body. This will reduce the fatty tissue around the neck and help open up the airway.

Strengthening the Throat.

The most effective way to strengthen the throat is to exercise it like a professional singer. It has been shown to be very effective at reducing snoring. Try these exercises:

Say La-La-La-La five times over. As you say each La hold it for three seconds and focus on working your throat and neck muscles.

Then say Ka-Ka-Ka-Ka. This uses your throat muscles differently and enhances the strengthening exercises. Again, hold for three seconds on each syllable, focusing on working your throat and neck muscles. Finally, do the same exercise routine saying Ma-Ma-Ma-Ma, really working those muscles, but dont strain your muscles. Just like any other type of exercise you must build up slowly. Try these exercises twice a day.

To reduce snoring, do these exercises consistently to strengthen your throat and neck muscles. Combine these exercises to stop snoring with the general fat burning exercises mentioned above and you are well on the way not only to stop snoring but better general health.

Lip, Jaw and Tongue exercise are also important. Tongue exercises stop the tongue from dropping back in the throat which is a common cause of snoring. Check out these exercises to stop snoring and grab a free 4 week exercise program to burn fat.

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This entry was posted on Sunday, August 3rd, 2008 at 6:13 pm and is filed under Sleep Apnea Snoring . You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.