Eight Exercises that Alleviate Snoring
My husband of 50 years has given me an ultimatum. “Until you find a solution to your snoring, I’m not travelling anywhere with you overnight.”
My snoring, which is a by-product of sleep apnea, has kept my husband from sleep countless nights The addition of an oxygen concentrator for night time oxygen, has helped with the snoring. However, the machine does not travel with us, so my night time cacophony of noise prompted my husband’s ultimatum on our last trip to see our grandchildren.
A solution to our problem was imperative. I love visiting our grandchildren. Vacations to visit family, friends and scenic destinations were in peril. Our overnight getaways for relaxation and fun were on the line. The search for a cure to snoring was my number one priority. The following solutions are my hope and cure.
Simple practices to alleviate snoring
Some of the solutions to snoring I had already incorporated into my sleeping habits. These practices help solve some of the problem.1. Sleep with your mouth closed. When you breathe through your mouth, snoring increases.2. Sleep on your side as this helps keep the tongue from obstructing the airways.3. Sleep with a humidifier in the room to alleviate a dry throat which can compound snoring.
The tongue is the culprit.
The tongue is my primary target. When we sleep, the tongue relaxes and falls back in the throat partially blocking the airway. Because the tongue is a muscle, it can be strengthened to keep its place rather than relaxing and obstructing airflow. I found the following simple exercises to strengthen my tongue muscle.
Tongue Exercises
1. Recite your vowels (a-e-i-o-u) out loud for 3 minutes several times a day to help tone your throat muscles. For those musically inclined, vocalize the vowels in a warm up scale to tone the muscles in the throat.
2. Purse your lips for 30 seconds twice a day. Better yet, say, “Pucker up, honey,” and improve your kissing technique at the same time.
3. Open your mouth and move your jaw to the left. Hold this posture 30 seconds. Then, move it to the right side and again hold it 30 seconds. Repeat this activity daily.
4. Place the tip of your tongue behind the top of your teeth. Gradually drag the tongue backwards. Do this for 3 minutes daily.
5. Press the entire tongue against the roof of the mouth. Hold this position for 30 seconds. Relax and repeat the activity for 3 minutes.
6. Protrude the lower jaw over the upper jaw with your teeth showing while you count slowly to ten. Repeat 5-10 times a day.
7. Say this tongue workout 10-20 times before going to sleep. “The lips, the teeth, the tip of the tongue.”
8. Put your tongue out perfectly straight as far as you can. Move it left, then move it right, touching the corner of your lips but making sure it stays straight. Do this in front of the mirror twice a day.
Travel Remedy Found
Another natural remedy I found will be ideal for our overnight travels as well as at home. This recipe is easily made of common kitchen ingredients and stored in the refrigerator. Just add the jar to your cosmetic bag when taking a trip.
Snore Relieving Travel Gel- in- a- Jar
Ingredients:
- 2 packets of unflavored gelatin
- 1 Tablespoon salt
- 1 cup water, divided
- 2 four mason jars
- Marjoram,
- peppermint,
- eucalyptus,
- and lavender essential oils
- Food coloring, optional
- Directions:
- Heat ¾ cup water
- Add 1 Tablespoon salt and stir until completely dissolved.
- Add 2 packets of unflavored gelatin and stir till dissolved.
- Remove from heat and add remaining ¼ cup water.
- Pour mixture into two jars.
Add 5 drops each of the essential oils marjoram, peppermint, eucalyptus, and lavender to each jar.Add a drop or two of food coloring, if desired, for visual appeal.Place jars in refrigerator to solidify.Cover with lid when cooled.
To Use:
Open jar of gel at bedtime and inhale several times before placing open jar on bedside nightstand while you sleep. Return jar to refrigerator in the morning to re-gel. The oils’ scents will open airways and relieve congestion during the night thus alleviating snoring.
Some long-term solutions to alleviating snoring include:
1. Excess weight around the neck can narrow the throat and increase snoring. I’ve written a cookbook Kick Carbs to the Curb full of low-carb recipes to help with weight loss.
2. Skip alcohol before bedtime. Alcohol is a muscle relaxant. (Remember the tongue is a muscle.)
3. Eat 2-3 hours before bedtime. Late-night eating produces a full stomach which impedes the diaphragm from its full function in rhythmic breathing. Also avoid dairy right before bed as it can produce a layer of mucus in your mouth and tongue which can block airways.
4. A custom mouthpiece which brings the jaw forward to reduce snoring can help with chronic snoring. Consult a dentist or doctor for a custom mouthpiece.
Arm yourself with these defenses against the persistent snore. Happy trails and happy travelling to you.
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