Surprising Snoring Prevention Techniques You Haven’t Heard Of

Surprising Snoring Prevention Techniques You Haven’t Heard Of

Snoring is a common problem that affects millions of people worldwide. It is characterized by loud, hoarse, or harsh breathing sounds during sleep, and can be disruptive to both the snorer and their bed partner. While there are many well-known methods for reducing snoring, such as losing weight, avoiding alcohol before bedtime, and sleeping on your side, there are also some surprising and lesser-known techniques that can help prevent snoring. In this blog post, we will explore some of these unconventional strategies for a quiet and restful night’s sleep.

1. Playing the Didgeridoo

While it may seem strange, playing the didgeridoo, an Australian wind instrument, has been found to be an effective method for reducing snoring. A study conducted by Swiss researchers found that playing the didgeridoo for at least 20 minutes a day can strengthen the muscles in the upper airway, reducing snoring by as much as 25%. These muscles are responsible for keeping the airway open during sleep, and by strengthening them, the vibrations that cause snoring are reduced. So, if you’re looking for a fun and unique way to prevent snoring, consider taking up the didgeridoo!

2. Singing Exercises

Similar to playing the didgeridoo, singing exercises can also help strengthen the muscles in the throat and reduce snoring. A study published in the journal Sleep and Breathing found that participants who engaged in daily singing exercises had a significant reduction in snoring frequency and intensity. The exercises involved singing different vowel sounds for a few minutes each day, and the results were attributed to the strengthening of the muscles in the throat. Plus, singing is a great way to destress and relax, which can also contribute to a better night’s sleep.

3. Peppermint Oil

Peppermint oil is known for its soothing and calming properties, and it can also be an effective snoring prevention tool. A study published in the Journal of International Society of Preventive and Community Dentistry found that using peppermint oil as a nasal spray can help reduce snoring caused by nasal congestion. This is because peppermint oil has anti-inflammatory properties that can help open up the nasal passages, allowing for easier breathing and reducing snoring. Simply mix a few drops of peppermint oil with water and use it as a nasal spray before bedtime.

Surprising Snoring Prevention Techniques You Haven't Heard Of

4. Tongue and Throat Exercises

One of the main causes of snoring is the relaxation of muscles in the throat and tongue, which then vibrate and cause the snoring sound. By strengthening these muscles, they are less likely to relax and cause vibrations. One simple exercise to try is pressing your tongue against the roof of your mouth and sliding it back. This engages the muscles in the back of the throat and can help keep them toned. Another exercise is to stick your tongue out as far as possible and hold it for a few seconds before relaxing. Repeat this a few times a day to strengthen the tongue muscles and reduce snoring.

5. Sleeping on a Wedge Pillow

Many people are familiar with using a body pillow or elevating the head of the bed to reduce snoring, but sleeping on a wedge pillow is a lesser-known technique that can be effective. A wedge pillow is a triangular-shaped pillow that elevates the upper body, creating a slight incline. This position helps keep the airway open and reduces the likelihood of snoring. A study published in the Journal of Sleep and Breathing found that sleeping on a wedge pillow reduced snoring by 50% in participants with mild to moderate sleep apnea. This is because the incline helps prevent the tongue and throat muscles from relaxing and blocking the airway.

6. Throat Sprays

There are several throat sprays on the market that claim to reduce snoring, but one ingredient that has been found to be particularly effective is glycerol. Glycerol is a natural compound that can help lubricate and soothe the tissues in the throat, reducing the vibrations that cause snoring. A study published in the European Archives of Oto-Rhino-Laryngology found that participants who used a throat spray with glycerol had a significant reduction in snoring intensity and frequency. Look for throat sprays with glycerol as the main ingredient for an easy and effective way to prevent snoring.

Summary:

Snoring is a common problem that can be disruptive to both the snorer and their bed partner. While there are well-known methods for reducing snoring, there are also some surprising and lesser-known techniques that can help prevent it. These include playing the didgeridoo, singing exercises, using peppermint oil, tongue and throat exercises, sleeping on a wedge pillow, and using throat sprays with glycerol. These unconventional strategies can help strengthen the muscles in the throat and reduce snoring vibrations, leading to a quieter and more restful night’s sleep.