At first, it starts as a soft vibration on the air that nips you at the back of your mind, but you’re able to brush it off and continue with your sleep. Then, that rumbling sound gets amplified, and your once brief annoyance turns into nightmarish frustration at the extreme likelihood of losing a good night’s rest. For many partners of snorers, this is a scene that is all too familiar. Aside from the disruption that it brings to an otherwise quiet and peaceful night, snoring can also result in increased risks of heart attack, stroke, obesity and lower levels of sexual satisfaction.
To treat this snoring problem, many have resorted to using humidifiers, anti-snore mouthpieces, chin-straps and even changing their sleeping positions. Yet, none of these efforts come with any guaranteed success. Recently however, Dr Mike Dilkes, an ear, nose and throat specialist based in London, devised a two-minute exercise that may be the solution to this bedroom-based bewilderment.
One of the main causes of snoring includes poor muscle tone in the throat and tongue – when we fall into a deep sleep, the throat and tongue muscles relax too much and obstruct the airways. When the flow of air is blocked, snoring occurs. According to Dr Dilkes, this two-minute exercise can be seen as “interval training for the throat”. It involves “stretching and rapid movement exercises of the tongue, soft palate and the lower throat” that tone the throat and tongue muscles, which stops you from snoring.
You can try practising Dr Dilkes’ short exercise by following these 3 simple steps:
- Open your mouth as wide as you can and stick your tongue out as far as it will go, till your tongue starts to ache.
- Get your tongue ready for lots of movement – try using your tongue to touch your nose, followed by your chin, and then side to side.
- While you are doing this, hum any song that you’re familiar with – perhaps your national anthem – in a deep pitch for about 2 minutes.
If you and your partner have already exhausted all other alternatives when it comes to keeping sleep snore-free, then this two-minute exercise may be the solution to your problems. This fun and simple exercise seems to have worked for many people, helping to alleviate snoring and improve their sleep. You can watch this video for a live demonstration, or purchase Dr Dilkes’ book Stop Snoring The Easy Way: And The Reasons You Need To for more tips on how to cure your snoring.