Do you or your partner snore? Most snoring is caused by the tongue falling back and collapsing the airway. If you train the muscles of the tongue, you can effectively improve this problem. Here are a few ways to train the tongue:
- 1. Slowly slide your tongue back against the back of your upper teeth, repeat 5-10 times.
- 2. Extend your tongue as far as it will go and try to touch your chin, hold for 10-15 seconds, repeat 5 times.
- 3. Press the tongue upward against the palate and hold for 10 seconds, repeat 5 times.
- 4. Place the tongue against the lower row of teeth and press the back of the tongue flat against the floor of the mouth, hold for 10 seconds, repeat 5 times.
Breathing with Your Mouth Open While You Sleep, Exacerbating Snoring
When breathing with the mouth open, the tongue tends to fall back, aggravating the degree of snoring. A study of mild obstructive sleep apnea found that 65% of people who kept their mouths closed during sleep experienced a 47% reduction in snoring and apnea scores.
However, according to a recent recommendation published in JAMA Otolaryngology Head Neck Surgery, forced mouth closure sleep, if not applied correctly, may mask potential breathing disorders or even increase the risk, and it is recommended to consult with a professional doctor to assess the suitability of the device to avoid any impact on health due to self-administration.
Snoring also Causes Headaches
Wake up with a headache in the morning? Studies have found that about a quarter of people with habitual snoring suffer from “morning headache”.
Further analysis showed that apart from Obstructive Sleep Apnea Syndrome (OSAS), migraine, insomnia and psychological stress (e.g. anxiety, depression) are also important factors. In addition, about 19% of people with morning headaches met the diagnostic criteria for migraine.
