Reclaim The Restful Sleep You Deserve
Living with obstructive sleep apnea can negatively affect your sleep quality and daily life. Not only does sleep apnea take a toll on you, but if you snore throughout the night, it may also affect your bed partner. If you snore or suffer from mild sleep apnea, mouth and throat exercises may help lessen the severity of your symptoms and stop obnoxious snoring. It’s time you earned the restful sleep you deserve.
What Causes Snoring and Sleep Apnea?
Snoring occurs due to a rattling or vibration of the tissues near the airway in the back of the throat. Sleep apnea occurs when the muscles in the back of your throat relax too much to allow for normal breathing. It’s important to remember that you may snore but not have sleep apnea. However, snoring is one of the most common indicators of a sleep disorder.
When To See a Doctor for Snoring
If you snore, it may be a sign of a sleep disorder. When left untreated, sleep apnea can wreak havoc on your overall health. If you have any of the following risk factors, we recommend talking with your doctor:
- Snoring that resembles choking, snorting, or gasping
- Morning headaches
- Consistent daytime sleepiness or fatigue
- Mood changes
- Slowed thinking or reduced attention span
- High blood pressure
What Are Mouth and Throat Exercises?
Mouth and throat exercises can help reduce the severity of your snoring or sleep apnea by strengthening the muscles around your throat. Strengthening these particular muscles may reduce the likelihood that they’ll collapse and block your airway. Also known as myofunctional therapy, these exercises will add strength to your mouth and airway muscles when practiced regularly.
Mouth and Throat Exercises To Try
For mouth and throat exercises to be effective, Dr. Lauck recommends practicing them for at least 10 minutes per day for three months. Most patients perform them two to three times per day.
- Place your tongue right behind your top front teeth. Slide backward and then back to your teeth. Repeat this movement for three minutes.
- Make a clicking sound with your tongue by pressing it against the roof of your mouth. Continue clicking your tongue for 15 seconds. Repeat 10 more times.
- Hold open your mouth and contract the muscles at the back of your throat. Do this for at least 30 seconds.
- Hold your tongue between your front teeth and swallow five times. Repeat five times.
- Open your mouth, move your jaw towards the right, and hold for 30 seconds. Repeat on the left side.
Visit North Texas Sleep Solutions
While mouth and throat exercise may be a viable at-home remedy for snoring or mild sleep apnea, we recommend scheduling a consultation with Dr. Lauck. She’ll go over your sleep apnea diagnosis and discuss your symptoms with you to determine the best treatment for your needs. Call our Keller, Texas office at (817) 431-6764 to schedule your appointment. You can also request more information through our online form.