Do you have a snoring problem? If you wake up more than once a week wrung out and tired it may be that you suffer from snoring or worse, sleep apnea. Snoring was once considered harmless, even funny but we now know that it can cause a host of health problems from high blood pressure to what appears to be chronic fatigue.
Snoring and sleep apnea can be extremely dangerous and the two big questions you probably have are, what causes snoring, and is there a snoring cure?
What Causes Snoring?
Before we explain the types of exercise used to strengthen oropharyngeal muscles, let’s talk about why you are snoring.
When you sleep, you enter into a relaxed state. And if you are sleeping on your back, I am sure you should be well aware that your snoring is more prevalent. However, rolling over on your side or stomach seems to help in the elimination of snoring.
Although there are numerous different reasons that cause snoring, it all seems to stem from one main cause, that is, the flap of tissue that covers the larynx.
The greater the amount of tissue that is present, the more pronounced the problem can be. Although this creates and causes the snoring process, it does not mean that by simply removing this tissue your snoring problem is going to stop.
When you are sleeping, if you are on your back, the soft tissue in the throat is in a relaxed state. The heavier you breathe, the more likely you are to snore. Heavy breathing is attributed to many varied factors.
Being overweight, respiratory conditions, such as bronchitis or an upper respiratory infection can be the cause of labored breathing. The bottom line is that even the slightest restriction of airflow may cause a snoring effect, mild or severe.
5 Exercises for a better night's sleep
Stop snoring exercises can help you change the way you breathe and thus enhancing your air intake during the night. Insufficient air intake or blocked nasal passageway is commonly linked to snoring.
Below, we compiled a list of 5 non-invasive natural therapies that can help alleviate discomfort caused by chronic snoring and sleep apnea. Doctors recommend performing these exercises while you seek a more permanent treatment for your condition.
Exercise 1
Repeat each vowel [a, e, i, o, u] out loud for 3 minutes a few times a day.
Exercise 2
Make a loud clicking sound with the tongue against the roof of the mouth. Click the tongue for 15 seconds and then repeat 10 times.
Exercise 3
With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
Exercise 4
For a more exciting exercise, spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
Exercise 5
Stick your tongue out and try to touch the tip of your nose. Hold for 10 seconds, then relax. Repeat 10 times.
For effective results, you should make these a part of your everyday routine. You can easily perform any of these exercises while you clean the house, watch Netflix, take the pup for a walk, pick the kids up from school, sing in the shower… you get the point.
Now Listen Very Carefully Here:
Stop Snoring in 3 Minutes — Starting Tonight
The Stop Snoring and Sleep Apnea Program is a straightforward program that teaches you a series of specific exercises that can eliminate your snoring for good. It’s a comprehensive system that comes with a variety of sleep solutions and 24 exercises.
However, the first step is to determine the type of snorer you are and use the corresponding regime. Don’t worry — the program guides you through the process of identifying the source of your snoring, so you can pick the appropriate regime to follow.
The exercises only take 3 minutes a day to complete and the program provides you with easy step-by-step instructions so you know exactly what to do.
To give you an idea of what you can expect from the program as a whole, here’s a more detailed look:
Diagnosing Your Snoring Problem
The first section of the program gives you an abundance of information about all types of snoring and why they happen. This helps you narrow in on the root cause of your snoring. It also covers the various forms of snoring and why they’re happening.
- Throat Closing Up
- Tongue Causing Snoring
- Nasal Problems
- Jaw Causing Snoring
- The Soft Palate Being Too Weak or Too Big
- List of Programs to Choose from
Since the program covers all forms of snoring, it provides you with different treatment plans for you to choose from. You can also choose which regime to follow based on how much time you have. These are the other options available:
- 3 Minutes a Day
- 7 Minutes a Day
- 12 Minutes a Day
- 18 Minutes a Day
- 30 Minutes a Day
- 60 Minutes a Day
- More than an Hour a Day
Exercises
You also receive a list of all of the exercises that make up the regimes mentioned above. You can create your own routine if you’d like or use this section to learn all of the techniques to see which ones you like best:
- 3 Jaw Exercises
- 5 Throat Exercises
- 3 Tongue Exercises
- 5 Body Exercises
- 2 Breathing Exercises
- 2 Relaxation Exercises
- 3 Attitude Exercises
- 1 Communication Exercise
Sleep Positions
The program also provides you with some proper sleep positions that can further help eliminate your snoring.
- 2 Sleep Positions
- The Philosophy Behind the Program
- What Causes Snoring
- How the Exercises Work
- Secondary Exercises
- Recommendations For Completing The Seven Programs Included