As a therapist, I have found that one of the best-kept secrets in marriage is …. how many couples in the 40’s and upward end up needing to sleep apart, at least some of the time, due to snoring. Snoring can be caused by many things, including sleep apnea, which is a serious condition. People who suffer from sleep apnea literally stop breathing for a few seconds many times a night, sometimes many times an hour. If you suspect sleep apnea, it is very important to see a doctor, because all of that interrupted sleep can have very serious consequences.
However, some snoring is caused by other factors, including weight gain — another problem as we get older. Losing even 10% of one’s body weight may reduce or eliminate snoring, so of course diet and exercise are important.
What’s interesting is that studies have found that specifically exercising the muscles of the tongue and throat may also reduce or eliminate snoring. One study looked at people who play the didgeridoo, an Australian wind instrument. There was definite improvement in snoring. Another study looked at people who were given specific mouth and tongue exercises to do. There too there was improvement in symptoms.
So what are these exercises? Here’s a quote from an Ezine article with a very simple list:
The question is what sort of exercises can you do to eliminate snoring once and for all?
There are two appraoches.
The first is to lose weight in general. Mark Mahowald, MD, director of the Minnesota Regional Sleep Disorders Center and a past president of the American Academy of Sleep Medicine says that if you lose just 10% of your body weight, that can be enough to stop snoring. He says that bulky tissue around the neck is associated with excess weight. Burning off the 10% of excess weight and reducing the tissue mass around the neck can help you stop snoring.
Then there are specific exercises to stop snoring. These exercises are designed to strengthen your jaw, throat and neck and are similar to exercises performed by a singer. The idea is to strengthen the muscles used in the act of breathing. Say Ma Ma Ma and repeat a number of times, making sure that you pronounce the words clearly. Next, say La La La a number of times, making sure that you pronounce the words clearly. Follow up by saying Ka Ka Ka a number of times, making sure that you pronounce the words clearly. Finally say A-E-I-O-U and focus on working the muscles in the throat. This routine should be performed at least a couple of times a day and will strengthen the throat and neck areas.
For those who would like to work a little harder, here is a longer list of exercises. Sounds like it’s worth a try, and sure to be appreciated by the spouses!