If snoring is hampering your partner’s sound sleep, simple mouth and tongue exercises can do wonders. Researchers have found that these exercises can reduce frequency of snoring by 36 percent and total power of snoring by 59 percent.
“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 Barbara Phillips, medical director, sleep laboratory at the University of Kentucky College of Medicine in the US.
Snorers can try pushing the tip of the tongue against the roof of the mouth and sliding the tongue backward. Sucking the tongue upward against the roof of the mouth, and pressing the entire tongue against the roof of the mouth can also help.
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” are other exercises that the researchers suggested.
The study was conducted on 39 patients who were randomised for three months of treatment with nasal dilator strips plus respiratory exercises (Control) or daily oropharyngeal exercises (therapy). The participants were evaluated at study entry and end by sleep questionnaires and full polysomnography with objective measurements of snoring. “The exercises significantly reduced snoring in our study group,” said study author Geraldo Lorenzi-Filho from University of Sao Paulo, Brazil.