Your Health Blog

Most of us snore at one or another, if not all the time. Some snore loudly, some just purr. Surveys have produced different results, but it is probable that about half of us over the age of 30 snore. The probability of snoring increases with age and obesity and about 60% of men and 40% of women do it regularly, even more do it infrequently.

Snoring is caused when there is an obstruction to the free flow of air in the back of the throat and or nose. This area is ‘collapsible’, so the noise is usually produced by the flapping of the uvula against the soft (upper) palate. Therefore, weak throat muscles or a ‘fat neck’ can aggravate the condition. Consumption of alcohol in the late evening increases the chances of snoring because it relaxes the throat muscles and sleeping on one’s back allows the tongue to slip back and partially block the airway. Also, not everyone is built to exactly the same proportions - some have a longer, narrower palate, which is more collapsible and others have a longer uvula, which is more flappable.

Acupuncture

Some say wearing a ring on one of the little fingers helps because it puts pressure on a relevant acupuncture point. Others put a tennis ball in a sock and sew the sock to the back of their pyjamas. One doctor even suggested that playing the didgeridoo could cure snoring by tightening up and toning the throat muscles.

Consume Less Alcohol

Drinking less the evening, losing weight and sleeping on your side are the best ‘home’ remedies. However, there are also surgical appliances on the market and surgery is available too. The appliances vary, but they range from adhesive strips to hold the nostrils open to ‘mandibular advancement splints’, which, worn in the mouth, ’set the jaws to their optimum position’ [!].

The Social, Psychological, Physical and Medical Problems Cause By Snoring

Snoring can cause serious social, psychological, physical and medical problems and should not be taken too lightly. Socially, families may suffer from having a heavy snorer in the household. Friends and colleagues may not invite a heavy snorer to ’sleep over’ or go on holiday or on business trips together. Psychologically, a snorer may feel ostracised, embarrassed or even victimized for something that is really totally beyond his or her control. Physically, snorers suffer from lack of sleep and all that that entails; for example, daytime drowsiness and the inability to concentrate for log periods of time, which in turn can cause problems at work and in the car - a high proportion of road accidents is caused by the driver dozing at the wheel. Medically, a recent Australian survey reported that, after treatment, heavy snorers were 64% less likely to suffer a heart attack or stroke, because heavy snoring, which can also be sleep apnoea, puts extra stress on the heart. Obstructive apnoea is the condition where a snorer stops breathing due to complete obstruction of the airway for up to ten seconds seven times an hour while sleeping. This can happen between 30 and 300 times a night. After years of apnoea, hypertension and an enlarged heart may result.

Light snoring is not really serious but even that means obstructed breathing, which is not a good thing. Heavy snoring can be a sign of a problem or a warning of problems to come. A doctor can help; snoring is neither funny nor hopeless.

By: Michael Russell

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If you are a snorer, chances are you may have heard of snoring exercises that can help you stop this annoying problem. You may wonder whether it really works or are they all just nonsense. As humans, we often disregard remedies that are new or different and do not bother trying them out even more so if they are health related. Hence, you may be suspicious if someone were to tell you that these exercises do any good at all. However, these exercises are scientifically linked to the principle that snoring is caused by weak throat muscles that collapse during sleep. Therefore, they make some sense after all as they are aimed at strengthening the throat and jaw muscles which is directly related to snoring.

Improving Muscle Tone

Snoring exercises that are done consistently and regularly do stop snoring as they are aimed at improving muscle tone around the throat. These exercises are easy to perform and should be done daily for a few minutes. It can be done anywhere and does not require any equipment. All you have to do is open your mouth as wide as you can and then close it shut. Make sure your lips meet when you close your mouth. Next, pucker your lips as though you are going to kiss someone and hold this position for ten seconds before relaxing. After that, put on the widest smile you possibly can, hold it and then relax. You may perform these exercises in any order you desire.

If the cause of your snoring is due to your tongue falling back into your throat, the following exercises may help you. Stick your tongue out as far as you can, make sure it stays in the middle, hold it for 5 seconds then relax. You aim is to stick your tongue our further each day. Over time, your tongue and throat muscles will get stronger and you will notice that the results. You may also try touching the tip of your nose and chin with your tongue. This method provides some sort of guide as your nose and chin act like indicators for your tongue.

Singing also helps tone the muscle tissues that line your air passage. If these muscle tissues are weak, they tend to lax and cause you to snore when you sleep. Singing through the vowels can be helpful as well as certain notes, try singing ‘La’ and ‘Li’ repeatedly.

Most Natural Way to Stop Snoring

Snoring exercises are convenient and can be done almost anywhere at anytime of the day. These exercises are free and do not do any harm for you to try it out before moving on to other therapies. On the other hand, surgery and other aids seem drastic and may also cause some side effects as compared to the natural way to remedy snoring. So, if you are asking whether these exercises do help? The answer is yes, they do and with no side effects.

By: Ray Lam

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