Tips to Help Me Stop Snoring

With the enormous challenge that snoring presents to such a large number of people, there are a number of tips to help me stop snoring including medications, gadgets, pills, potions and pillows all claiming to provide THE solution.

Many "try" these medications, gadgets, pills, potions and pillows and then some even resort to surgery. With the "alternative solutions" not always working and with the surgical procedures for snoring being painful, invasive and not always successful, isn't worth exploring other options.

By incorporating exercise into your daily routine you begin to burn off the fat stores and increase your metabolic rate. An aerobic exercise, the kind you need, can take many forms. Walking, running, swimming, cycling, housework, gardening, or why not use the stairs instead of the elevator? If you take the train or bus to work can you get off a few stops early and walk the rest of the way? Or if you drive, try parking in the space furthest away and walk in. Do you have a dog?

As well as assisting weight loss and improving your metabolic rate, aerobic exercise also increases your oxygen uptake which allows cells to function more efficiently and will make you feel more energetic. Aerobic exercise will also tone muscles and tissues, making them firmer and less likely to be flabby, common to snoring is a flabby neck and weak neck muscles, when relaxed.

The noise of snoring is caused by air struggling to pass through blocked or obstructed airways. The airways become blocked for many reasons including anatomical problems, infections and inflammation. A major factor in snoring is excess weight, especially when it is carried around the neck and throat.

If you are overweight and think this could be causing the snoring or making your snoring worse. You can consider exercise as a way of improving your health and the condition of snoring. It is important, when carrying excess weight, to get a medical check up before starting any new exercise and it is also important that you start off exercising slowly and then build up amount and duration of exercise as you achieve higher levels of fitness.

By exercising period, you will improve your health and lose weight, and by exercising the parts of the body involved in the physical process of breathing you will make them stronger, more toned and less likely to interfere with the passage of air through the airways. This should improve your problem with snoring.

Following are a number of very specific exercises that can be tried at home –

1. In a very controlled manner, slowly open and close your mouth to its full extent. Make sure your lips meet when closing.

2. Pucker up as if to blow a kiss and hold for 5 seconds before relaxing.

3. Practice smiling, make it big, generous and exaggerated. Once again hold the position for 5 seconds before relaxing.

4. Press your lips tightly together and hold for 5 seconds before relaxing.

5. Press your lips firmly and then pretend to sip a drink making a sipping noise.

6. Stick your tongue right out. Keep it straight and horizontal, don’t allow any drooping.

7. With your tongue sticking right out move it from side to side making it reach each corner of your lips.

8. Practice reaching for your chin with the tip of your tongue.

9. Practice reaching for the tip of your nose with your tongue.

10. Hold a spoon against your sticking out tongue and exert pressure as if to push the tongue back into the mouth. Resist the pressure with the tongue – push back against the spoon.

11. Say ‘Ma-Ma-Ma-Ma’ as quickly as possible being sure to pronounce both letters.

12. Say ‘‘La-La-La-La’ as quickly as possible being sure to pronounce both letters.

13. Say ‘Ka-Ka-Ka-Ka’ as quickly as possible being sure to pronounce both letters.

14. Say ‘Kala-Kala-Kala-Kala’ as quickly as possible being sure to pronounce both letters.

15. Say or sing all of the vowel sounds (A-E-I-O-U) as loudly as you can.

Many of these will help you strengthen your palate, the roof of you mouth, and help you overcome your snoring problem once and for all – get those muscles of the throat jaw and neck firmed and toned and stop the flabbiness blocking your airways.