The key to a good night's sleep: Easy exercises to stop snoring | health and fitness | Hindustan Times
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The key to a good night's sleep: Easy exercises to stop snoring

Lost count of the sleepless nights you spend because of your partner's snoring? Here's some good news at last. If snoring is hampering your partner's sound sleep, simple mouth and tongue exercises can do wonders.

health and fitness Updated: May 11, 2015 15:32 IST
Researchers-have-found-that-exercises-can-reduce-frequency-of-snoring-by-36-and-total-power-of-snoring-by-59-Shutterstock
Researchers-have-found-that-exercises-can-reduce-frequency-of-snoring-by-36-and-total-power-of-snoring-by-59-Shutterstock

Lost count of the sleepless nights you spend because of your partner's snoring? Here's some good news at last. If snoring is hampering your partner's sound sleep, simple mouth and tongue exercises can do wonders.

Researchers have found that these exercises can reduce frequency of snoring by 36% and total power of snoring by 59%.

"This study demonstrates a promising, non-invasive treatment for large populations suffering from snoring, the snorers and their bed partners, that are largely omitted from research and treatment," said Barbara Phillips, medical director, sleep laboratory at the University of Kentucky College of Medicine in the US. Here are a few easy exercises the researchers have suggested to stop snoring.

* Push the tip of the tongue against the roof of the mouth and slide the tongue backward.

* Suck the tongue upward against the roof of the mouth, and press the entire tongue against the roof of the mouth.

* Force the back of the tongue against the floor of the mouth while keeping the tip of the tongue in contact with the bottom, front teeth and elevating the back of the roof of the mouth and uvula while saying the vowel "A".

The study was conducted on 39 patients who were randomised for three months of treatment with nasal dilator strips plus respiratory exercises (Control) or daily oropharyngeal exercises (therapy). The participants were evaluated at study entry and end by sleep questionnaires and full polysomnography with objective measurements of snoring.

"The exercises significantly reduced snoring in our study group," said study author Geraldo Lorenzi-Filho from University of Sao Paulo, Brazil. The study appeared in the journal Chest.