Do you suffer from snoring? Here at SlumberSlumber, we value your sleep, so we’ve created a handy snoring guide so that you can tackle your snoring and get back to sleeping soundly at night.
There are many causes of snoring, and this guide to snoring is designed to help you find solutions. It is not an alternative to medical advice.
A pillow that does not support your neck and head properly can cause snoring. If your head and neck are not properly supported, your airways can be restricted. As a result, this puts undue stress on your throat muscles and causes snoring.
Memory foam and support pillows are a great way to sleep with the needed support. The memory foam moulds to the shape of your head and neck, giving you extra support and, as a result, helps to keep your airways open.
Many people suffer from allergies, particularly in the bedroom. Dust mites can cause inflammation in the nose and throat, and this can cause snoring.
Anti-allergy bedding inhibits the growth and development of dust mites. Having anti-allergy bedding is a great way to reduce allergy reactions and snoring.
Mouth and Nose
Mouth: Open your mouth and try to make a snoring noise. Then close your mouth, and try to make the same noise. If you can only make the noise with your mouth open, you’re a mouth breather.
Nose: Allergies can cause your nose to swell and prevent correct breathing patterns. Therefore, using anti-allergy bedding could be one option, as mentioned above.
Studies show that, by performing simple mouth exercises, like pronouncing certain vowel sounds and exercising the tongue in specific ways, the muscles in your mouth are strengthened and can, therefore, reduce snoring.
The following exercises can help to do this;
- Repeat each vowel (a-e-i-o-u) out loud for three minutes a few times a day.
- Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes a day.
- Close your mouth and purse your lips. Hold for 30 seconds.
- With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
- With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds.
- For a more fun exercise, simply spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by relaxed muscles