Exercises to Try to Help Stop Your Snoring and Improve SOA

Snoring is quite a common problem affecting millions of people around the world. It can lead to sleep deprivation, fatigue, and other health issues. Obstructive sleep apnea (OSA) is a more severe form of snoring that can lead to serious health problems.

Fortunately, there are mouth and throat exercises you can do to help stop snoring and improve OSA. Our Lethbridge sleep clinic shares some of them:

Understanding Snoring and OSA

Snoring happens when the airflow through the mouth and nose is obstructed during sleep. This obstruction causes the tissues in the throat to vibrate, creating the sound of snoring. OSA is a more severe form of snoring that occurs when the airway is completely blocked during sleep. This can lead to pauses in breathing, reduced oxygen levels, and other health problems.

Mouth and Throat Exercises for Snoring and OSA

Mouth and throat exercises can help to strengthen the muscles in the mouth and throat, reducing the likelihood of snoring and improving OSA. Here are some exercises to try:

• Tongue exercises: Stick your tongue out as far as possible and hold for five seconds. Repeat ten times. Then, press your tongue to the roof of your mouth and hold for five seconds. Repeat this ten times as well.

• Jaw exercises: Open your mouth as wide as possible and hold for five seconds. Then, move your jaw to the left and hold for another five seconds. Repeat on the right side. Repeat these ten times.

• Throat exercises: Singing can help to strengthen the muscles in the throat. Sing your favorite song for ten minutes each day. You can also try saying the vowels out loud for five minutes each day.

• Breathing exercises: Deep breathing exercises can help improve the flow of air through your nose and mouth. Take a slow and deep breath in through your nose and hold for five seconds. Then, slowly exhale through your mouth. Repeat several times.

• Yoga: Practicing yoga can help to improve breathing and strengthen the muscles in the mouth and throat. Try the lion pose, where you stick your tongue out and exhale forcefully.

Other Tips for Reducing Snoring and Improving OSA

In addition to mouth and throat exercises, there are several other things you can try to reduce snoring and improve OSA:

• Lose weight: Excess weight can put pressure on the airway, leading to snoring and OSA. Losing weight can help to reduce these symptoms.

• Avoid alcohol and sedatives: Alcohol and sedatives can relax the muscles in the throat, leading to snoring and OSA. Avoiding these substances can help to reduce symptoms.
• Sleep on your side: Sleeping on your back can cause the tongue and tissues in the throat to fall back, obstructing the airway. Sleeping on your side can significantly help reduce these symptoms.

• Use a humidifier: Dry air can irritate the tissues in the throat, leading to snoring and OSA. Using a humidifier in your bedroom can help to keep the air moist and reduce symptoms.

Conclusion

Snoring and OSA can be frustrating and disruptive to sleep. However, mouth and throat exercises can help to strengthen the muscles in the mouth and throat, reducing the likelihood of snoring and improving OSA. In addition to the exercises we shared, there are other things you can do to reduce symptoms, such as losing weight, avoiding alcohol and sedatives, and sleeping on your side.

If you continue to experience snoring and OSA, it is vital to book a free consultation at the Lethbridge sleep clinic to figure out the underlying cause and come up with an appropriate treatment plan.

The Lethbridge Snoring & Sleep Apnea Clinic is a medical facility that specializes in helping patients who have difficulty sleeping. The clinic offers sleep testing to help identify any underlying sleep disorders and provides treatments to help improve sleep health. Schedule an appointment and see how our clinical sleep solutions can help!