Friday, 1st June

Can Exercise Cure Your Snoring?

Picture this. You’re enjoying a peaceful sleep, dreaming away, and then suddenly someone pinches your nose and you can’t breathe. You wake up to your partner giving you the stink eye. You must have been snoring again.

People who snore are generally accustomed to getting a sharp elbow in the side from their loved one. And those on the other side of the bed, the ones being kept up by thunderous snoring every night, might be feeling a little fed up.

Being a snorer, or having a snoring partner, can really affect your sleep and put a strain on your relationship. But don’t desepair; we’ve got a few exercises that can help combat this late night interruption.

“Snoring is the sound we make when our breathing is blocked whilst sleeping, caused by tissues at the top of the airway striking each other and vibrating. As they vibrate, the tissues trap air against the back wall causing a high-pressure build-up of air and subsequent sound waves.”

With that in mind, surely curing snore sounds is as simple as breathing correctly or sleeping in a different position. However, not every remedy is right for every person. Thankfully, there are some simple changes to your lifestyle that can help.

One of the most commonly cited factors that leads to snoring is excess weight. If you have fatty tissue around your neck, you will find that during sleep it squeezes the airway and prevents air from flowing in and out freely. The narrow airway is more likely to vibrate, creating more volume – i.e. louder snoring. If this is something affecting you, speak with a healthcare professional about introducing more exercise into your lifestyle and adopting a healthier diet – it could make all the difference!

However, the single most common cause for snoring is slack throat muscles. Yes, you heard us correctly. There’s another muscle you need to worry about.

Much like how you would tone and strengthen your arms, legs or abs, your neck muscles can be trained. In some cases, strengthening the muscles in your throat can lead to a decrease in snoring, so it could just be the miracle cure you’ve been looking for.

Below are our top three throat exercises to squeeze in before bed to help tackle your snoring. And if you’re the one being kept awake at night, don’t worry, we’ve got you! Try taking 15ml of Benenox each night before bed. Made from natural honey and vitamin B6, Benenox will help you wake up feeling recharged and ready for the day ahead.

Our top 3 throat exercises to reduce snoring

  • Place the tip of your tongue behind your top front teeth. Slide your tongue backwards for three minutes before bed.
  • With your mouth open, move your jaw to the right and hold for 30 seconds. Repeat on the left side.
  • With your mouth open, contract the muscle at the back of your throat repeatedly for 30 seconds. Tip: Look in the mirror to see the uvula ("the hanging ball") move up and down


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