The good news is, there are plenty of new and exciting options for tackling that noisy nighttime culprit – snoring! While some time-tested methods remain effective, recent advancements offer intriguing possibilities. Here’s a rundown of the latest ways to reduce snoring –
Note: this site does not provide medical advice
Tongue weakness can contribute to snoring. There is some talk of a new device which uses electrical stimulation to strengthen tongue muscles, potentially reducing snoring by 40%. No commercial product is yet available. Let’s see if this comes to fruition, meantime, there are some physical tongue exercises for strengthening those muscles down below.
For those who find traditional CPAP masks uncomfortable, advancements like “nasal pillows” that sit inside the nostrils or even chin straps that support the jaw offer gentler breathing assistance.
These high-tech pillows feature sensors and adjustable air chambers that detect and react to snoring, subtly shifting your head position to open your airway.
Hypoglossal Nerve Stimulation
This minimally invasive procedure involves implanting a device that stimulates the nerve controlling tongue movement, preventing airway collapse and snoring.
Tiny implants inserted into the soft palate stiffen the tissue, reducing vibrations and snoring. This non-surgical procedure comes with minimal downtime and discomfort.
This technique uses heat to shrink tissues in the soft palate, effectively tightening the airway and minimizing snoring. It’s a non-invasive option with relatively faster recovery times.Remember, the best approach often involves a combination of strategies
Maintain a healthy weight, avoid alcohol and heavy meals before bed, elevate your head while sleeping, and manage allergies or nasal congestion.
Experiment with nasal strips, chin straps, or mandibular advancement devices that reposition your jaw for better airflow.
Seek professional help
Consult a doctor or sleep specialist to diagnose the cause of your snoring and explore treatment options best suited for your individual case.
Remember, consistent effort and the right combination of approaches can bring you blissful, silent nights. Don’t hesitate to consult healthcare professionals for personalized advice and effective snoring management.
Here are some tongue exercises that can help reduce snoring:
Place the tip of your tongue against the back of your top front teeth. Slowly slide your tongue backward with the tip moving along the roof of your mouth. Repeat 10 times. This exercise strengthens the muscles in the back of your tongue, which can help to keep your airway open during sleep.
Stick out your tongue as far as you can. Try to touch your chin with your tongue while looking at the ceiling. Hold for 10 seconds and repeat 5 times. This exercise stretches the muscles in the front of your tongue, which can also help to keep your airway open.
Place the tip of your tongue against the roof of your mouth, just behind your upper front teeth. Press your tongue against the roof of your mouth as hard as you can for 10 seconds. Relax your tongue for 10 seconds and repeat 5 times. This exercise strengthens the muscles in the roof of your mouth, which can help to keep your airway open.
Pucker your lips like you are kissing a fish. Hold for 10 seconds and repeat 5 times. This exercise strengthens the muscles around your mouth, which can help to keep your airway open.
Tilt your head back and lift your chin up towards the ceiling. Hold for 10 seconds and repeat 5 times. This exercise stretches the muscles under your chin, which can help to keep your airway open.
It is important to do these exercises every day for at least a few weeks to see results. If you have any underlying medical conditions that are causing your snoring, it is important to see a doctor to get treatment.
Additional Lifestyle Tips
- Lose weight if you are overweight or obese.
- Avoid alcohol and smoking before bed.
- Sleep on your side or back, rather than on your stomach.
- Use a nasal decongestant or allergy medication if you have allergies or a stuffy nose.
- Elevate your head while you sleep by using extra pillows or a wedge pillow.