Snoring can be an unpleasant situation for all those involved. Fortunately, you can stop snoring naturally with methods that actually work.
The prevalence of snoring in the world population is between 15% and 54%, and most studies to date have relied on self-reported questionnaires or patient reports.
Snoring occurs when the throat muscles are too relaxed and the tongue is placed at the distal end of the mouth; this process produces sounds during breathing.
Snoring is so annoying to other people in the family can get sleep disorders and nervous problems.
In the past, the only way to stop snoring was to wake the snorer up or get away from them, but new research has given hope to snorers and their closed ones. In this post, we will introduce some of the best methods to stop snoring naturally and effectively.
Oropharyngeal Exercises to Stop Snoring Naturally
Brazilian scientists have designed a set of oropharyngeal exercises and say their research has shown that they were effective in stopping or reducing the severity of snoring.
Experts in the study of sleep disorders in Brazil say that a series of simple solutions in the form of tongue, throat, mouth and facial exercises can help stop snoring naturally.
Geraldo Lorenzi-Filho, head of the Brazilian Medical Group, published the results of his research on sleep disorders, snoring and oral exercise in the journal Chest. In this study, it has been hypothesized that snoring is related to sleep apnea. Snoring is not always associated with sleep apnea, but most snoring that is classified as mild or “primary” is associated with a mild type of “sleep apnea” in which soft tissue vibrations of the pharynx during sleep cause breathing obstruction for brief moments.
The results of the study showed that the group’s suggested exercise reduced snoring intensity in those with mild to moderate sleep apnea by up to 56%, thus helping to stop snoring naturally.
Brazilian researchers divided 39 volunteers with mild or moderate types of sleep apnea and snoring into three group. The first group received no treatment. The second group used only nasal strips to open the respiratory tract in sleep. The third group, however, exercised their tongue and mouth for three months each day on the advice of their physicians. Suggested exercises are a number of specific and commonly used speech therapies called Oropharyngeal Exercises. They are a set of exercises that target the muscles and soft tissues of the tongue, throat, mouth, and face.
Patients were monitored for three months. At the beginning of the study, they completed a questionnaire about their sleep status. They also slept one night in the laboratory for polysomnography testing. Polysomnography or PSG is the most common test in sleep disorders clinics. In this test, the patient sleeps in the clinic at night with a variety of electrodes attached to his/her body to record several parameters. It tests the function of the organs and systems of the human body in sleep. These include how well the patient has had a good night’s sleep.
At the end of the three-month test period, all three groups completed a questionnaire again and slept the other night in the laboratory for polysomnography. Filho says exercise training significantly reduced snoring in the third group. In the third group, who did the exercise for three months, the number of night snoring decreased by 36%. The severity of snoring had also decreased by 59% each time. Also, the condition of the oropharyngeal exercises group practicing was significantly better than that of the nasal strips group.
Snoring is caused by vibration of soft tissue and muscles that make up the upper airway. This is why it makes sense to train the muscles in this area. Tightening these muscles can help stop snoring naturally.
Oropharyngeal exercises help stop snoring naturally.
Suggested oropharyngeal exercises to stop snoring naturally
- Press the tip of your tongue against the roof of your mouth and pull the tongue back while the tip of the tongue is still touching the mouth roof. Do this 20 times.
- Swallow your saliva and at the same time pull your tongue in so that it adheres to the roof of your mouth. Do this so tightly that your entire tongue sticks to the roof of your mouth. Do this 20 times.
- Press the back of the tongue downward as you press the tip of the tongue to the back of your front teeth. Do this 20 times.
- Lift the soft palate and uvula 20 times.
- Use your index finger in the mouth to push your cheek muscles away your teeth, repeat 10 times for each side.
- When you are eating, chew, then as the food goes down lift the tongue to the roof of the mouth without tightening the muscles of the cheeks.
- Press the end of your tongue into the bottom of your mouth while the tip of your tongue is touching the bottom of the front teeth all the while.
- Open your mouth in a way that the mouth roof and uvula are fully open, and then pronouce vowels like “A”.
Just like other exercises, if you do not follow the instructions, you will not benefit from them. For example, if you go to the gym for 6 months and then suddenly stop going, you won’t stay fit. So if you want to stop snoring naturally, always do these exercises. Follow them every day if possible for the first three months, then you can reduce it to a few days a week but never stop.
Keep your nose clean
Rinsing the nose three times a day is also a good way to stop snoring naturally.
Diet plan to stop snoring naturally
Researchers at Harvard Medical School have found that some of the properties and benefits of foods reduce or even stop snoring naturally.
Research shows that certain diets and the use of fatty foods are the most important causes of snoring due to swelling of the throat and sinuses. However, some foods also help stop snoring naturally.
Soy milk instead of cow’s milk
Replacing cow’s milk with soy milk is one of the most important ways to reduce snoring. Due to the presence of lactose, cow’s milk can cause sensitization and swelling of the nose and throat tissue in people who suffer from lactose intolerance. Also, cow’s milk and dairy exacerbate snoring by increasing the mucus in the respiratory tract.
According to studies, the combination of boiling water and steam of the herbs used in tea reduces the sputum and mucus of the respiratory and nasal passages. Mint tea is one of the best options for reducing snoring naturally.
Honey has antibacterial and anti-inflammatory properties that reduce the mucus around the larynx. Honey is a good option to reduce inflammation in the tissues of the nose and throat. The combination of honey and tea before bedtime helps stop snoring naturally.
Turmeric prevents inflammation and softens the throat tissue.
Eating fish instead of eating red meat is another important way to prevent inflammation and swelling of the throat.
With their anti-inflammatory and Anti-congestive properties, onions open the respiratory tract and relieve inflammation of the throat tissues.
Obesity, poor sleep, alcohol consumption, fatty foods and sedatives are some of the factors that cause snoring. So it is recommended that people eliminate these factors.
Losing weight, sleeping on one’s side, and not consuming alcohol and fatty foods and sedatives can work to reduce snoring.