Snoring is the sounds made by the soft tissues of the oropharynx during breathing, when air flows through them. The appearance of such a sound is due to weakened muscles of the oropharynx, a decrease in its diameter due to pressure from surrounding tissues or edema. Simple exercises will help reduce noise or completely eliminate it.
According to statistics, snoring is observed in almost 30% of the adult population and every year this figure is growing. Most people perceive snoring as a kind of physiological feature, but in fact, if you wish, you can get rid of it. This is especially worth doing if a loud sound prevents others from falling asleep.
Effective Snoring Exercises
To increase the elasticity of the facial muscles, avoid sagging palate and snoring, you need to perform the following exercises every day
- Train the back throat wall by pronouncing the long vowels “mooo”, “meee”, “mii”, “muuu”. Repeat ten times.
- Pronounce the combination “ng” and, without changing the tone, open the back of the throat wall, opening your mouth as wide as possible so that the sound “ng” turns into the sound “a”. Repeat ten times.
How to get rid of snoring: some practical tips
To get rid of snoring faster, you need to reduce the consumption of alcoholic beverages, avoid taking sleeping pills if possible, or use a special anti-snoring nasal patch.
If your partner’s snoring is interfering with your sleep
In this case, there are several options for solving the problem. You can use ear plugs or just sleep in a separate room. You can also ask your partner to sleep on their side, this will eliminate the possibility of relaxation of the soft tissues of the oropharynx and the appearance of an unpleasant sound.
Snoring is not always something harmless, sometimes it is a sign of a serious illness. Therefore, if you or your partner snore, a doctor’s consultation will not hurt. Snoring is treated by an otolaryngologist.