There is an interesting story about snoring, which tells about a common married couple. After that event, they decide to pay more attention to the issue. Namely, the spouses went to sleep and the husband had a strange dream.
In that dream, dogs were chasing him. He ran from them through a forest, fields, over water, city streets, and when they caught him and nearly bit him, he woke up. Then he realized that his loved one was sleeping right beside him, and she was snoring so loud that he thought she was that pack of angry dogs in his dream.
We should all consider snoring as a problem. Snoring that lasts for months, even for years, causes a variety of health problems: bad sleep, irritability, fatigue.
Apart from avoiding sleeping on the back, alcohol, and sedatives, experts also recommend several exercises. Exercises include pronouncing certain voices, bending the tongue, using straws, all in order to strengthen the weakened muscles in the upper respiratory tract. If you take a few minutes a day for a certain period of time, you can greatly enhance these exercises and stop snoring.
The disorder usually occurs after 30 years of age, more often with men than with women, but it can occur at any age, even with children. Overweight, the neck width greater than 44 cm, narrow pharynx, enlarged limbs, long uvula, small chin, obstructive Apnea in the family, use of alcohol and sedatives, smoking (increases the risk of obstructive apnea in relation to non-smokers up to 3 times) are all risk factors which may affect the snoring disorder.
Some Small Snoring Exercises
You start slowly with these exercises, so you increase them in time. Over time, you will be able to perform them subconsciously while you are doing other things, like walking with a dog, showering, and going to work…
Exercise-1: Loudly Pronounce (a-e-i-o-u)
Pronounce the vowels (a-e-i-o-u) loudly for 3 minutes, several times a day, and after that, close your mouth and point your lips. Stay in that position for 30 seconds, then you can open your mouth, move the jaw to the right and hold it for 30 seconds. Do the same on the left side. After that open your mouth and move the muscles in the back of the throat. Move them for 30 seconds.
Next exercise would be that you put your finger in the chin, and then gently push it as if you were straightening or pulling it. You will feel the muscles on the neck tightening. Stay in that position for a few seconds, relax, and then repeat the procedure. Repeat a few times before going to bed. Breathe deeply through the pointed lips (as if pulling the air through a straw). In the end, squeeze the lips, then “swallow” the air. Exhale through the nose. Let this exercise last 5 seconds. Repeat 5 times a day.
Scientists have proven that snoring can be solved completely if you sing. Just 20 minutes of singing every day and snoring will disappear. In one hospital, a study was conducted on how singing affects snoring. For three months, the patients were singing for 20 minutes a day. There were also those patients who did not do the exercise. Most of those who sang solved snoring or reduced it. They sang the words “ungah” and “gar”. Usually, the pattern “ungah-ungah-ungah-ungauh-gar-unaguh-unaguh-gar” was spoken.
Exercise-4: Pronounce “Ah” Sound
Snoring also occurs when the tongue relaxes, and the soft part at the tip of the mouth cavity and the tongue are touching and aggravating the airflow. Strengthen these muscles by opening your mouth and sticking the tongue out. Tighten it and straighten it, then “scatter” it. Move the language left-right-up-down (but not in the circle) and just pronounce the “ah” sound. Take a break. Repeat the exercise 3 times.
Exercise and sleep are closely interconnected because healthy physical effort allows better and improved sleep. The best time to practice is early in the morning, but in any case, every day of exercise is better than exercising in the evening, because evening training will lift adrenaline and make it difficult to sleep.
Set a limit to what time of the day, and for how long you can use a laptop, TV, and other devices that have been proven as those which interfere the most with a good sleep. Getting TV out of the bedroom is a good idea for those who have problems with fatigue. Postponing the bed time is the best way to make sleeping difficult.
People often plan to go to bed after TV shows, soup operas or even a few pages of books, but the very first reaction to fatigue is the most important indicator of the body’s need to relax.
Early going to bed brings both a routine of early recovery and other healthy habits like regular breakfast. When people are getting up early, they can start a day with less stress and organize their responsibilities, which have a great impact on reducing stress. Late sleeping often leads to a vicious circle of tiredness and a chronic lack of sleep, experts say.
When to Sleep? The answer is very simple – from twilight to sunset! Namely, our bodies have been genetically programmed for generations to sleep at night, when there was no light, which remained the characteristic of our organisms. Therefore, it is best to “go” to sleep when the night falls and wake up when the Sun rises.
How Much Sleep? Scientists say – no longer than 10 hours and not shorter than 6 hours. However, this is quite individual, different people live a different lifestyle in different conditions, so it is impossible to generalize. But, in spite of it is believed that a man has the most energy if he gets up around 5-6 in the morning; this is unrelated to falling asleep, or how long we slept.
We have to take into account that sleeping is very important for our organism. If we have problems with sleeping or snoring, we have to try to remove those problems.
We can use some of the following tips to improve our sleeping:
we could read the book before sleeping, or in some similar way make our brain tired, get an anatomic pillow that will keep your head aligned with the body, turn off the mobile phone and TV at least half an hour before bedtime, drink a glass of milk and try to avoid alcohol. We hope that these tips will help you and that you will have a nice and healthy sleep because one thing is sure – we all need it.
Author: Theresa Brawner is a 28-year-old fitness instructor from Boston, MA, who writes articles for Top10SnoringAids in her free time. When she isn’t helping new moms get back in shape, you can find her in the kitchen, working on new recipes.