Are you fed up of your partner’s snoring and unable to get a sound sleep? Well, according to a new research few simple exercises can cut short frequency of snoring by 36 percent, also these few tweaks will help in reducing the power of snoring by at least 59 percent.
Lead researcher Barbara Phillips, medical director, sleep laboratory at the University of Kentucky College of Medicine in the US found that simple mouth and tongue exercises showed promising results in reducing the frequency and power of snoring and had effect as long as exercises are done regularly. “This study demonstrates a promising, non-invasive treatment for large populations suffering from snoring, the snorers and their bed partners, that are largely omitted from research and treatment,” said Philips.
While explaining, Philips said that snorers can try these three exercises
The Slide: Snorers should try pushing the tip of the tongue against the roof of the mouth and sliding the tongue backward. It should be done for ten to fifteen seconds and then slowly put the tongue back for a few seconds before repeating the entire process over again.
The Press: Sucking the tongue upward against the roof of the mouth, and pressing the entire tongue against the roof of the mouth can also help. Do this as many times a day as you can for at least a few minutes.
The Roll: Forcing the back of the tongue against the floor of the mouth while keeping the tip of the tongue in contact with the bottom, front teeth and elevating the back of the roof of the mouth and uvula while saying the vowel “A”.
The study was based on analysis on 39 patients who went on for randomized trials for nearly three months. All the patients were given treatment with nasal dilator strips along with respiratory exercises (Control) or oropharyngeal exercises (therapy). Researchers observed every participant’s sleep time and wake up time along with full polysomnography with objective measurements of snoring.
After analysing the data, researchers found that participants who practised simple mouth and tongue exercises had lesser snoring frequency, also there snoring was less powerful.
The exercises can significantly reduce snoring, enabling the snorer as well as the partner to have a sound sleep said study author Geraldo Lorenzi-Filho from the University of Sao Paulo, Brazil.
The study appeared in the journal Chest.