The National Sleep Foundation (NSF) estimates that 25% of adults snore regularly, that is 1 in 4 people! Snoring can be a bit of a touchy subject for loved ones who live with someone who snores. Snoring can disrupt sleep not only for the person snoring but those who are also exposed to unpleasant noises. Snoring produces a range of symptoms that we are all likely familiar with: fatigue, irritability, difficulty focusing, and grogginess. Learning ways to alleviate snoring can significantly support you (and others) getting better sleep which is essential for health and wellness.
What causes snoring?
Snoring is a harsh and noisy sound that is produced by the nose and mouth. It occurs when the muscles located in the back of the mouth overly relax leading them to collapse which restricts airflow. There are a few factors that can cause snoring, some of the most common include:
- Sleep disorders: the NSF estimates that 50% of people who snore also experience a sleep disorder. The most commonly occurring sleep disorder that is experienced alongside snoring is sleep apnea. Sleep apnea is when breathing starts and stops throughout sleep which impacts airflow, contributing to snoring.
- Mouth anatomy: there are also physical features that can lead to snoring. This includes having extra tissue in the back for the throat or a lower soft palate which can obstruct airways.
- Sleep position: how one sleeps can also affect breathing. For example, laying on your back while sleeping can encourage the mouth to open (due to gravity) which collapses the muscles in the back of the mouth, restricting airflow.
- Alcohol: consuming alcohol before sleeping can also cause snoring. Alcohol is a sedative so it can also collapse throat muscles which can narrow airways.
- Deviated septum: a deviated septum is characterized by the wall separating the nostrils being off to one side (rather than centered). A common effect of a deviated septum is breathing issues which can cause snoring.
Snoring can occur intermittently to chronically which can take a toll on sleep. Fortunately, there are helpful tips you can implement to reduce your snoring and the impact it has. This includes practicing specific mouth and throat exercises that are designed to strengthen areas related to the airways and breathing.
Exercises to Alleviate Snoring
35% of adults receive less than the recommended amount of sleep per night. Experts suggest that adults need 7-9 hours of sleep which gives the body time to rest and replenish. Sleep is essential for the body’s systems and maintaining overall health. The NSF estimates that 50-70 million people have a sleep disorder – the most common being insomnia and sleep apnea. These sleep disorders can contribute to or be exacerbated by snoring. Snoring too, impacts sleep quality, creating an unhealthy loop. But there are effective ways to intervene and alleviate these issues. Research shows that there are exercises that can be performed to help ease snoring.
Snoring is caused by floppy airway muscles, breathing through the mouth while sleeping, as well as the position of the tongue. There are mouth and throat exercises that target these specific muscles and are designed to tone as well as strengthen them. This strengthening prevents them from collapsing during sleep which can prevent or alleviate snoring. These exercises are referred to as myofunctional therapy or oropharyngeal exercises which target areas including the tongue, tonsils, soft palate, etc. There are several types of mouth and throat exercises you can perform including:
- Tongue: exercises intended to strengthen the tongue include pressing the tip of the tongue against the back of your top teeth, sliding the tongue against the roof of the mouth, and sticking the tongue as far outside your mouth as possible.
- Face: facial exercises are intended to strengthen the mouth muscles. Examples include pursing the lips together and then opening the mouth as well as pulling your cheeks out with your fingers and then sucking them in using your facial muscles to do so.
- Breathing: breathing exercises offer several benefits for health and wellness that include establishing healthy airflow and movement. There are numerous types of breathing exercises including inhaling through the nose and counting to 5 and exhaling through the mouth and counting down from 5 to 1.
Studies have shown that performing mouth and throat exercises every day for a few months can alleviate snoring. Contact us to learn more about snoring and how you can manage it to live a healthier life.