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Snoring is a disorder that causes noise, due to the difficulty in the passage of air through the airways during sleep, which can end up causing sleep apnea, which is characterized by periods of a few seconds or minutes, during which the person is not breathing.
This difficulty in the passage of air, generally, happens due to narrowing of the airways and pharynx, where the air passes, or by the relaxation of the muscles of this region, mainly during deep sleep, due to the use of medicines for sleeping or drinking alcohol.
To stop snoring, exercises can be done to help strengthen the muscles of the airways, in addition to having attitudes such as losing weight and avoiding the use of sleeping pills.If snoring is persistent or more intense, it is also important to look for a general practitioner or pulmonologist to identify the causes and guide treatment.
Main causes of snoring
Snoring happens during sleep because, at this moment, there is a relaxation of the throat and tongue muscles, which are positioned a little further back, which makes it difficult for the air to pass. The people most predisposed to develop this disorder are those with anatomical changes that narrow the air passage, such as:
- Sagging throat muscles;
- Nose obstruction caused by excess mucus or phlegm;
- Chronic rhinitis, which is inflammation of the nasal mucosa;
- Sinusitis which is inflammation of the sinuses;
- Nasal polyps;
- Adenoid glands and enlarged tonsils;
- Retracted chin.
Furthermore, some lifestyle habits, such as smoking, being obese, taking sleeping pills, sleeping on your back, and drinking alcohol make you more likely to snore.
Snoring can exist in isolation, or it can be a symptom of a disease called sleep apnea syndrome, which impairs breathing and sleep quality, causing various symptoms, such as drowsiness during the day, irritability and difficulty concentrating. Learn more about sleep apnea.
What to do to stop snoring
To stop snoring, it is interesting to perform some exercises that help and strengthen the muscles of the airways, which facilitates the passage of air and reduces the frequency of snoring. In addition, there are attitudes that help a person to stop snoring naturally, such as always sleeping on their side, avoiding smoking, avoiding drinking alcohol, losing weight and using devices that help stop snoring, such as a mouth guard that can be prescribed by the dentist..Check out more tips on what to do to stop snoring.
If snoring is very bothersome or does not improve with these measures, it is important to look for a general practitioner or pulmonologist to help identify the causes and guide the appropriate treatment.
In the case of more severe snoring or associated with sleep apnea, when there is no improvement with these measures, the treatment should be guided by the pulmonologist, with the use of an oxygen mask called CPAP or with surgery for correction of airway deformities that are causing snoring.
Exercises to stop snoring
There are exercises that help strengthen the muscles of the airways, which treats or reduces the intensity of snoring. These exercises should be done with the mouth closed, avoiding moving the chin or other parts of the face, concentrating on the tongue and roof of the mouth:
- Push tongue against roof of mouth and slide back, as if sweeping, as far as you can for 20 times;
- Suck the tip of the tongue and press it against the roof of the mouth, as if it were stuck together, and hold for 5 seconds, repeating 20 times;
- Lower the back of the tongue, also contracting the throat and uvula for 20 times;
- Raise the roof of your mouth, repeating the sound “Ah”, and try to keep it contracted for 5 seconds, 20 times;
- Place a finger between the teeth and the cheek, and push the finger with the cheek until it touches the teeth, keeping it contracted for 5 seconds, and switch sides;
- Inflate a birthday balloon, cheeks pinched. When breathing in, you should fill your belly, when blowing out, feel your throat muscles contract.
To be able to do the movements well, some training time is needed. If there is any difficulty, it is recommended to ask for help from a speech therapist to assess whether the exercises are being done correctly.