Snoring is a common problem that damages both quality and relationships. Although it is often thought to be inevitable with aging, sleep experts reveal that a simple daily exercise can significantly reduce snoring – completely free and without any side effects.
According to sleep specialist Martin Seely, the only 30 -second tongue muscle strengthening exercise can reduce the volume and frequency of snoring. Seely claims that simple oropharyngeal exercises (which are oral and throat muscle workouts) help strengthen the respiratory muscles, which improves air flow and reduces snoring.
A simple exercise to help you stop snoring
The expert advises you to take this action:
- Close your mouth and move your tongue to the left and right 10 times.
- Then repeat the same up -down and diagonal.
This exercise should be done daily. Some people say they notice the results in just three nights. The study showed that as many as 59 % of people have decreased during a three -month period with regular performing exercises.
Doctor’s advice from “Tiktok”
The famous doctor Karan Rajan, who follows more than 5.4 million people on Tiktok network, also shares effective tongue exercises:
- Put your tongue and hold for 5 seconds. Repeat 3-4 times. For greater resistance, the tongue can be pressed against the spoon.
- Put your fingers on your cheeks and move your tongue to the left and right inside the mouth, pressing it inside the cheeks.
- Another method: Press your tongue to your teeth and try to swallow and then relax your tongue and lift your eyes up.
Rajan emphasizes that while some people may need medical or surgical help, these exercises are completely safe, cost -effective and can be extremely effective.
The causes of snoring are not just age
Seasonal symptoms of allergies, such as pollen -induced swelling or congestion of the nasal mucosa, also contribute to snoring. When the nose is clogged, people start breathing through their mouths, which stimulates loud snoring. Even those who usually do not fly can notice it in spring or summer, when the pollen level is high.
There is no need to resort to medication or complex procedures to reduce or even get rid of snoring. It is just a few minutes a day to strengthen the tongue and oral muscles and improve the quality of your and your loved ones.
Photos associative © canva.
