Quick way to stop snoring

Many people, especially many male friends, snore loudly when they sleep. In fact, snoring is not a good phenomenon. To a certain extent, it also indicates that there are certain problems with men’s physical health. In addition, long-term snoring will also affect the sleep of the person next to you, so people who snore for a long time must use certain methods to alleviate the symptoms of snoring. The following will introduce you to the specific method.

1. Tongue extension exercise

Stick out your tongue as far as you can, then pull it back in and stick it out again, repeat this process at least 200 times each time, until your throat feels sore.

2. Dry gargle practice

Without removing water, puff up your cheeks, then retract them, repeat this cycle at least 200 times each time, until your throat feels very sore. You can also rinse your mouth with water.

3. Gum sweeping exercise

Use your tongue to quickly sweep across the gums on the outside of your teeth (cheek side). First lick the gums on the upper palate, quickly sweep from left to right, then from right to left, and do this more than 50 times at a time. Then lick the gums on your lower jaw in the same way until your throat feels very sour.

The above three exercises exercise the entire pharyngeal muscles. It is rare for young people to have a loose tongue. Snoring is often caused by a loose soft palate, which is the most difficult part to exercise. From a physiological point of view, the soft palate not only blocks food from entering the nose and trachea, but also has an important function of lifting the tongue. Therefore, the action of lifting the tongue can exercise the soft palate alone.

4. Tongue rolling exercises. Press your tongue against the roof of your mouth and roll it back forcefully without leaving the roof of your mouth. Do this more than 50 times at a time until your soft palate feels sore.

5. Exercises to support the upper jaw.

Press your tongue against the roof of your mouth for more than 30 times until your soft palate feels sore.

Regularly practicing the "ah" sound can also exercise the soft palate and has some effect.

Do these 5 exercises every day when you have time. When I first started exercising, I felt sore in my throat after doing 50 reps. This just proved that my muscles were very weak and in urgent need of exercise. I can now stick out my tongue and rinse my mouth 800 times in a row, rinse my mouth with water more than 200 times, sweep my gums 250 times, roll my tongue 200 times, and press my palate 80 times.

6. Exercise frequency:

Start by exercising three times a day. After a month or two, you only need to exercise once a day. It’s very simple and easy!

Because the pharyngeal muscles don't get exercised at all in daily life, only a little exercise is needed to stimulate the muscles. Therefore, the above five exercises are very effective and quick in taking effect! In a few days or even dozens of days, snoring will be completely eliminated, and even heavy breathing will not be audible.