If stopping smoking, reducing alcohol consumption and a good sleeping position (avoid lying on your back) can reduce snoringit would also be possible to combat this nuisance through oropharyngeal exercises, performed with the mouth and tongue.
Researchers conducted a study with 39 volunteers aged 46 to 59 who were overweight (a risk factor for snoring). They were divided into 2 groups, the first subject to a 3-month treatment in the form of nasal strips, the second subjected to respiratory exercises or 3 months of daily oropharyngeal exercise.
At the end of the treatments, the patients had to undergo sleep tests to measure their snoring.
The results of the study reveal that by using a technique of oropharyngeal exercises carried out with the mouth and the tongue, it was possible to obtain a reduction in snoring of 36% in its frequency and 59% in its power.
Good news because snoring is a serious problem. Nearly 20% of snorers experience episodes of complete or partial airway obstruction during sleep, causing interruptions (apnea) or reduction (hypopnea) of ventilation.
simple exercises
Researchers recommend doing several exercises.
-The first is to push the tip of the tongue against the roof of the mouth and slide the tongue towards the back of the palate.
-It is then recommended to push the tongue flat up against the top of the mouth pressing the entire tongue.
– It is then a question of forcing the back of the tongue against the floor of the mouth by keeping the tongue in contact with the bottom and the front teeth.
– The last exercise consists in pushing the bottom of the tongue towards the back of the palate by repeating the vowel “A” several times in a row.
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