Snoring is not only problematic for anyone who shares your bed, but it can also lead to deeper health problems. When issues are as grave as thickening the carotid artery or sleep apnea, it’s best to nip it in the bud. Plus, you avoid embarrassment in situations like an airplane.
There are different types of snoring, of course. For this article, we are talking about the simple household kind, usually referred to as primary snoring. If you suspect you have sleep apnea, then confirm it by tracking your sleep with apps, or go consult a medical professional.
If it’s the milder kind of primary snoring, these apps and sites should help. With the right exercises or equipment, you (or your loved one who refuses to let you sleep at night) won’t fill the bedroom with your cacophony.
To tackle a problem, you must first understand the problem. The American Sleep Association (ASA) dedicates an entire section of its site to snoring. It’s important to use such a trusted source to research health issues online.
Here you will learn what causes snoring, what snoring sounds like, and the major risk factors. For example, your age, gender, body weight, sleeping style, and drinking can increase the chances that you snore in your sleep.
2. Exercises to Reduce Snoring, According to Science
For ages, different medical practitioners have recommended different exercises to reduce snoring. Finally, a team of researchers focused on six exercises of the mouth and pharynx (the cavity behind the nose and mouth). In a study of 39 patients, three months of exercises significantly reduced both the frequency of snoring by 36 percent and the total power of snoring by 59 percent.
As demonstrated in the image above, the exercises to treat snoring are:
- Push the tip of the tongue against the roof of the mouth and slide the tongue backward. (20 times)
- Suck the tongue upward against the roof of the mouth, pressing the entire tongue against the roof of the mouth. (20 times)
- 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. (20 times)
- Elevate the back of the roof of the mouth and uvula while saying the vowel “A.” (20 times)
- Put one finger inside your mouth to press outwards on the buccinator muscle, the inside area of your cheek next to the teeth. (10 times each side)
- Alternate chewing and swallowing on each side, using the tongue. (Whenever eating)
3. Record, Measure, and Track Snoring With SnoreLab (Android, iOS)
If people have told you that you snore but you don’t know how bad it really is, find out with SnoreLab. The free app for Android and iOS tracks your sleep and records audio whenever you snore.
Each night is given a “snore score” to show you how intense the snoring was. This can give you an idea of just how bad your snoring is by comparing the data to other SnoreLab users.
The app includes settings to add changes to lifestyle factors or exercises like those above. You can separately track that and compare it to your earlier snoring, to know if it has any effect or not.
In terms of prevalent advice for treatment of snoring, SnoreLab hits all the right notes. That’s why it is one of the best free sleep trackers for Android. But you might want to try the $5 paid version later to get unlimited tracking and full-night recording.
Robert Hudson was a heavy snorer much like millions of others worldwide. And it got bad enough that his wife moved to the spare room to be able to sleep. Hudson decided to make a big change, and documented his journey at Snore Nation.
While the front page of Snore Nation looks like an ad for one product, it’s Hudson’s blog that you should be more interested in. It has everything you might need to know about snoring, including comparisons of all the techniques he tried. In case you’re thinking of buying a gizmo to beat snoring, Snore Nation usually has a list of common complaints by its users.
Hudson also tackles other sleep problems like battling insomnia and sleep paralysis, as well as things like grinding your teeth.
Before you purchase any device or gizmo to treat your snoring disorder, go to Without Snoring. You will find a massive comparison of the major products on the market, along with all the information you want about it.
Naturally, you’ll see a review of the device, its type, and a rating, as well as its price. But apart from that, you will also know if it is cleared by the FDA and if it has gone through clinical studies. Those are the hallmarks of a good medical product, after all. You’ll also find which companies are accredited by the Better Business Bureau, and offer a money-back guarantee.
Of course, no site can review every single product out there, but Without Snoring does a great job of reviewing the most popular ones. The only other site that we would recommend alongside this is Snoring HQ, which is also worth a look before you shell out cash.
How Big an Issue Is Snoring for You?
Snoring is one of those problems that’s a little embarrassing and at the same time a little hilarious. We joke about it with friends, but as Hudson says above, it can cause real problems in the bedroom.
How big is a problem snoring in your life? Have you or your partner figured out a good solution for it?
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