We are gathered here to discuss the topic of snoring, a common yet often underestimated concern. Did you know that chronic snoring can potentially elevate the risk of heart disease? This seemingly innocuous nighttime disturbance can have more serious implications than commonly perceived.
Research indicates that approximately 20 million Americans suffer from obstructive sleep apnea (OSA) and chronic snoring, characterized by frequent awakenings during the night and daytime fatigue. Many individuals remain undiagnosed and untreated, leading to a progression of the condition and increased health risks over time.
While there exist numerous treatments for chronic snoring and sleep apnea in adults, many are temporary solutions that may not align with one’s lifestyle. Take Continuous Positive Airway Pressure (CPAP) machines, for example. These devices, while effective, can be cumbersome and uncomfortable, posing challenges in integrating them into one’s nightly routine. Recent investigations have also shed light on medical insurance providers utilizing data from patients’ CPAP machines without their knowledge to control therapy costs, potentially rendering it unaffordable for many individuals.
If you have encountered such issues with CPAP therapy and are seeking alternative treatments for your OSA and chronic snoring, we present a compilation of 14 non-invasive natural therapies to alleviate discomfort associated with these conditions. Dr. Mandel recommends incorporating these exercises into your routine while exploring more permanent treatment options.
Have you heard of Myofunctional Therapy? This form of therapy focuses on re-educating oral and facial muscles, targeting those involved in chewing, swallowing, and breathing through the nose. By strengthening key muscles in the mouth and throat, Myofunctional Therapy addresses potential causes of obstructive sleep apnea and chronic snoring. Additionally, it can enhance various functions such as sleeping, eating, snoring, chewing, swallowing, and speaking. Beyond sleep-related issues, Myofunctional Therapy has shown benefits in alleviating headaches, neck pain, and digestive discomfort.
While Myofunctional Therapy is effective for mild to moderate OSA, it can offer relief as you explore long-term solutions with Dr. Mandel. Understanding the underlying reasons for your snoring is crucial in determining the appropriate exercises for your needs.
Different types of snoring correspond to specific issues such as weak throat tissues or tongue positioning during sleep. Tailoring exercises based on your snoring pattern can enhance their effectiveness in addressing the root cause of your condition.
Incorporating these exercises into your daily routine is essential for optimal results. Whether you engage in them while performing household chores or during leisure activities like watching TV or walking your pet, consistency is key to reaping the benefits of these exercises for improved sleep quality and overall well-being.
EXERCISE 1
Repeat each vowel [a, e, i, o, u] out loud for 3 minutes a few times a day.
Exercise 2
Place the tip of your tongue behind your top front teeth then slide your tongue backward for 3 minutes.
Exercise 3
Make a loud clicking sound with the tongue against the roof of the mouth. Click the tongue for 15 seconds and then repeat 10 times
Exercise 4
With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. [TIP: look in a mirror to see the uvula move up and down]
Exercise 5
With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
Exercise 6
For a more exciting exercise, spend time singing. Singing can increase muscle control in the throat and soft palate, reducing snoring caused by lax muscles.
Exercise 7
Place the tip of the tongue against the hard palate on the roof of the mouth, just behind the top teeth, and push upwards and hold for 5 seconds. Repeat 10 times.
Exercise 8
Roll your tongue by folding the edges toward the middle lengthwise, so it looks like the end of a taco shell. Stick it out as far as you can while keeping it folded and hold for 10 seconds, then relax. Repeat 10 times.
Exercise 9
Stick your tongue out and try to touch the tip of your nose. Hold for 10 seconds, then relax. Repeat 10 times.
Exercise 10
Stick out your tongue and try to lick the bottom of your chin. Hold for 10 seconds, then relax. Repeat 10 times.
Exercise 11
Stick out your tongue and move it as far as you can to the left. Hold for 10 seconds, then relax. Repeat 10 times.
Exercise 12
Stick out your tongue and move it as far as you can to the right. Hold for 10 seconds, then relax. Repeat 10 times.
Exercise 13
Close your mouth and purse your lips. Hold for 30 seconds.
Exercise 14
Push the tip of your tongue firmly against a spoon held in front of your lips for 10 seconds. Keep the tongue straight and don’t let it point downwards. Repeat 10 times
