Snoring is typically caused by obstructed breathing during sleep. It should be pointed out that it could occasionally suggest health problems that should be assessed by a medical doctor. There are several factors that can influence the likelihood of snoring; below are some tips to help reduce them.
IF OVERWEIGHT, LOSE WEIGHT
If there is excessive soft tissue in the neck and throat, there is an increased likelihood of airway obstruction during sleep, which may cause you to snore.
SIDE-SLEEPING IS THE IDEAL POSTURE
Sleeping on your back increases the chance of the soft tissue of your palate and throat to obstruct your airway, causing it to vibrate in order for oxygen to get passed. Sleeping on your stomach is not recommended due to the stress on your spine, making side-sleeping generally the ideal position.
MAKE SURE YOU HAVE A QUALITY PILLOW
The most important aspect of your pillow, in our opinion, is that it is at the optimal height to keep your head and neck in a neutral position whilst sleeping.
BIOCHEMICAL FACTORS THAT INCREASE SNORING:
Drinking alcohol will increase the relaxation of soft tissues during sleep. Chemicals from smoking can irritate the soft tissues of the throat and airway, increasing the likelihood of snoring. Dairy products can increase mucous congestion and restrict airways. Eating too close to bedtime can put pressure on your diaphragm and impact breathing during sleep.
TONE THE SOFT TISSUE OF YOUR THROAT & PALATE
Simple and quick exercises to tone the muscles of your throat and jaw can greatly reduce snoring.
- Vowel Repetition – Say the vowels of the alphabet “A-E-I-O-U” repetitively aloud for 3 minutes. Increase speed to improve muscular control.
- Tongue Slide – Place the tip of your tongue just behind your top front teeth. Move your tongue backwards toward your throat as far as comfortably possible, and then return to your starting position. Repeat this for 3 minutes.
- Open-Close-Kiss – Open your mouth wide, close your mouth and press your lips together firmly, then ‘pucker’ your lips as if you’re giving a kiss and hold for 10 seconds. Relax your mouth and repeat this 5 times.
- Jaw-Slide – Open your mouth slightly and deviate your jaw to one side. Hold it stretched in that position for 20 seconds, then repeat on opposite side.
Restoring proper nerve supply and restoring muscular imbalances with chiropractic care often significantly reduces snoring, and is often one of the first things that client’s notice after commencing care.