From Throat Exercises to Tongue Retaining Devices: Natural Remedies for Snoring

From Throat Exercises to Tongue Retaining Devices: Natural Remedies for Snoring

Snoring is a common problem that affects many people, not only causing discomfort for the snorer but also for their partner. While there are various medical treatments and devices available to alleviate snoring, it’s always worth considering natural remedies first. Not only are they budget-friendly, but they also have little to no side effects compared to medical interventions. In this blog post, we’ll explore some natural remedies for snoring, from simple throat exercises to tongue retaining devices.

Throat Exercises

One of the main causes of snoring is a weak or relaxed throat, which can lead to the soft tissues in the throat vibrating and causing the snoring sound. By strengthening the throat muscles, it is possible to reduce snoring. Here are some simple throat exercises you can try:

1. The “uh” exercise: Say “uh” repeatedly for 3 minutes, making sure to fully enunciate the sound each time. This exercise helps to strengthen the muscles in the back of the throat.

2. The “ee” exercise: Say “ee” repeatedly for 3 minutes, focusing on fully enunciating the sound each time. This exercise helps to strengthen the muscles in the front of the throat.

3. The “ng” exercise: Say “ng” repeatedly for 3 minutes, making sure to fully enunciate the sound each time. This exercise helps to strengthen the muscles at the base of the tongue.

4. The “ooh” exercise: Say “ooh” repeatedly for 3 minutes, focusing on fully enunciating the sound each time. This exercise helps to strengthen the muscles at the back of the throat.

5. The jaw exercise: Simply move your jaw from side to side for a few minutes, making sure to keep your mouth closed. This exercise helps to strengthen the muscles in the jaw and throat.

Tongue Retaining Devices

Another natural remedy for snoring is using a tongue retaining device. These devices work by keeping the tongue in a forward position while sleeping, preventing it from falling back and blocking the airway. Here are some popular tongue retaining devices:

From Throat Exercises to Tongue Retaining Devices: Natural Remedies for Snoring

1. Tongue stabilizing device (TSD): This device is made of soft silicone and fits over the tongue, holding it in a forward position. It is a popular choice for those with mild to moderate snoring.

2. Tongue retaining mouthpiece (TRP): This device is worn in the mouth and has a small compartment that holds the tongue in place. It is ideal for those with moderate to severe snoring.

3. Tongue retaining chin strap: This device is worn around the head and chin, keeping the mouth closed and the tongue in a forward position. It is a good option for those who find it uncomfortable to wear something in their mouth while sleeping.

Other Natural Remedies

Aside from throat exercises and tongue retaining devices, there are other natural remedies that can help reduce snoring. These include:

1. Sleeping on your side: Sleeping on your back can cause the tongue to fall back and block the airway, leading to snoring. Sleeping on your side can help prevent this and reduce snoring.

2. Elevating your head: Sleeping with your head elevated can help keep the airway open, reducing snoring. You can achieve this by using extra pillows or an adjustable bed.

3. Nasal strips: These are small adhesive strips that are placed on the bridge of the nose. They help to open up the nasal passages, making it easier to breathe and reducing snoring.

4. Essential oils: Certain essential oils, such as peppermint, eucalyptus, and lavender, have been found to help reduce snoring. You can add a few drops to your pillow or use a diffuser to inhale the oils while sleeping.

5. Weight loss: Being overweight or obese can contribute to snoring as it can lead to excess tissue in the throat. Losing weight can help alleviate snoring and improve overall health.

Summary

Snoring is a common problem that affects many people. While there are medical treatments and devices available, natural remedies can also be effective in reducing snoring. Throat exercises can help strengthen the muscles in the throat, while tongue retaining devices keep the tongue in a forward position, preventing it from blocking the airway. Other natural remedies include sleeping on your side, elevating your head, using nasal strips, essential oils, and weight loss.