© Tracy King | Dreamstime

Simple Steps To Stop Snoring

January 5, 2018

It's estimated that 37 million American snore and 37 million lovers of snorers are going without sleep!  All that grunting, whistling, choking, snorting, and buzz-saw-like sounds occur when the airway narrows or is partly blocked during sleep, often thanks to nasal congestion, floppy tissue, alcohol, or enlarged tonsils. So if you are willing to work on the solution to stop snoring try some of these tips.   Ease a stuffy nose.  Rinse your nose with an over-the-counter saline solution or stand in a steamy shower to loosen up that congestion and help you relax. Elevate your head. Any wedge-shaped pillow will do or you can look into getting an anti-snore pillow to lift your chin and keep your tongue from blocking the back of your throat as you sleep. They run about $200-$400. Sleep on your side. To keep from rolling onto your back during the night, which triggers snoring, place a body or bolster pillow against your back. Quit smoking and drinking alcohol as the smoke can irritate throat membranes and booze l relaxes your airway muscles, constricting airflow.  Some research suggests that strengthening the mouth and tongue may help prevent snoring. Researchers in Brazil found that volunteers who performed the moves below daily over a period of three months reduced their snoring frequency by 36% and the intensity of snores by 59%, compared with those who didn’t do the exercises. 

Exercise 1: Push the tip of the tongue against the roof of the mouth and slide the tongue backward.

Exercise 2: Suck the tongue upward against the roof of the mouth and press the entire tongue against the roof of the mouth.  

Exercise 3: Force 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.  

Exercise 4: Elevate the soft palate (the back of the roof of the mouth) and the uvula (the fleshy protrusion that hangs from the soft palate) while making the vowel sound “A.”  

SOURCE: Consumer Reports
See and hear more from the 98.5 KTK Morning Show
98.5 KTK Morning Show Podcast