If you snore heavily during sleep, it is a sign that you’re a sleep apnea patient. It is something that shouldn’t be ignored as it could lead to other underlying health conditions. Excessive snoring leads to disruptive breathing and choking. Therefore, if a partner or a family member has identified this, you must consult the dentist straight away.
Whilst dentists are more likely to prescribe Continuous Positive Airway Pressure (CPAP) treatment, there are times that this may not work for some patients. Some patients may find it uncomfortable during sleep. Luckily, there are some helpful try-it-out remedies at home that has proven to reduce snoring during sleep. These remedies are intended to help strengthen the muscles in and around the airways.
The Five Remedies
- Lifting Of The Tongue – The first exercise to stop snoring and sleep apnea is a jaw-strengthening exercise. Stick the tongue out and stretch towards the nose. Make every attempt to touch the nose. The ability to do this ensures your jaw becomes stronger. Repeat and hold at least ten times.
- Sliding Of The Tongue – The next exercise it to push the tongue against the roof of your upper mouth. Then, slide the tongue slightly backwards and repeat this motion at least twenty times at night. Sleep apnea is often caused by the tongue collapsing towards the back of the throat.
- The Tiger Yell – The throat is a big cause of sleep apnea. The tiger yell helps to strengthen the throat muscles. Open your mouth as wide as you can. Then, stick your tongue out towards your teeth but continue as far as attempting to lick your chin. This exercise helps to lift the uvula for 5 seconds every time. Repeat this exercise ten times.
- Releasing Jaw Tension – When the jaw muscles are tight, it contracts your breathing meaning more effort is required to breathe during sleep. Arch your tongue against the roof of the mouth when resting. Keep the mouth closed and slide your tongue towards the back. When your tongue is in this position, open the mouth slowly as far as it can go until the tongue can no longer rest against the roof of the mouth. Repeat these two times a day for five minutes.
- Soft Palates – The palate is a term for the roof of the mouth. There are two exercises to this. The first exercise consists of the required breathing techniques. Breathe deeply through the nose at a slow pace. Close the mouth and exhale the air out through the lips. Do this for five seconds at a time and repeat ten times. The second exercise consists of stretching of the palate. Open your mouth wide and voice out “ah” at the back of the throat. Do this for 20 seconds. After, close the mouth and repeat after five seconds for a maximum ten times.
Click here to learn more about the causes and symptoms of sleep apnea and how the dentist will help you stop it
Regular exercise of your jaw and mouth muscles are known to be positive healers for those who suffer from sleep apnea. Alongside CPAP therapy, take advantage of these helpful exercises to stop sleep apnea and snoring. The dentist is always ready and willing to help you whether its for treatment or for further recommendations.
Do you suffer from sleep apnea and require further support to reduce it? Kooringal Dental in Wagga Wagga is well equipped to ensure you get a comfortable and relaxing nights sleep. Contact us now and seek support from one of our specialists.