Making a vowel sound intermittently and then continuously for 3 minutes each day.Opening your mouth and tightening the muscle at the back of the throat for 30 seconds.Closing your mouth and pursing your lips, and holding this for 30 seconds.Repeating each vowel (“a, e, i, o, u”) out loud several times a day for 3 minutes.Here are examples of exercises that some experts recommend: However, the study results are mild and inconsistent, while practitioners cannot agree on what these standardized exercises should be. Research suggests that throat exercises may help strengthen throat muscles and prevent them from collapsing during sleep in some people. Oral appliancesĪ custom-fitted oral appliance, similar to a retainer or mouth guard, may help keep the airway open by moving the tongue and jaw slightly forward.Ī specially trained dentist can design this device for a person. Maintaining a moderate weight may reduce the risk of snoring. In a person with obesity, fat tissue can surround and narrow the airway, obstructing the airflow, which can lead to snoring. There are also positional sleepers available online to help a person avoid sleeping on their back. This might help prevent rolling over to the back sleeping position. using an anti-snore pillow to improve neck positionĪnother tip is to sew a tennis ball or other soft object in the back of a person’s sleep shirt.raising the head of the bed by a few inches.A person who sleeps on their back can cause their tongue to relax and block the airway.Īlternative sleeping positions and methods to try include: corticosteroid and moisturizing nasal sprays.

Medicines and other techniques can help reduce congestion and inflammation.

Nasal congestion is often due to inflammation. People should only use prescription or over-the-counter sleep aids under the guidance of a doctor. Avoiding alcohol and sedating medicationsĭrugs that act as depressants or sedatives aim to relax muscles, which can lead to snoring. Several home remedies may help with snoring. Experts also believe that sleep apnea contributes to high blood pressure. Some research suggests that approximately 50% of people with hypertension may have sleep apnea. Sleep apnea has links with other conditions, such as hypertension, congestive heart failure, hypothyroidism, or problems relating to the nervous system. difficulty concentrating or remembering things.This type of sleep apnea is not associated with snoring.Īpart from loud snoring, a person with sleep apnea may also experience: Central sleep apnea is due to a problem with the central nervous system that controls breathing.This type of sleep apnea often has links with snoring. Obstructive sleep apnea involves a structural blockage.A person who experiences this condition may appear to stop breathing for a while as they sleep, then make choking or gasping sounds. Learn here about sleeping positions for good health.

However, experts do not know what exact role snoring plays in these conditions or whether they are a cause or an effect. These factors all increase the risk of cardiovascular disease.

low levels of high-density lipoprotein, or “good” cholesterol.

Research also suggests that people who snore are more likely to have: Snoring is more common during middle age, while males aged over 70 years are less likely to snore than younger males.

genetic characteristics that affect the structure of the mouth and throatĪccording to the American Academy of Sleep Medicine, around 40% of adult males and 24% of adult females snore regularly.

a deviated septum or other structural features.

using depressants or other muscle relaxants.

If the air coming in and out of the airway meets resistance, vibration can occur, causing snoring.įactors that can lead to snoring include: Share on Pinterest Eva-Katalin/Getty Imagesĭuring waking hours, the tissues in the throat and upper airway are open, and air enters the lungs easily for most people.ĭuring sleep, the soft tissues and tongue relax.

Does snoring mean deep sleep