Scientific Ways to "Reduce Snoring"

SadaNews - A team of scientists has revealed simple methods that can help alleviate the annoying symptoms of snoring, including ancient exercises such as blowing a conch shell.

Professor Michelle Spear, a professor of anatomy at the University of Bristol, presented five proven methods in an article published on the "The Conversation" magazine's website.

Causes of Snoring

Snoring occurs due to problems in the tongue, mouth, throat, or nasal airways that vibrate during breathing. Accordingly, Professor Spear detailed her tips based on body parts: the nose, jaw, tongue, soft palate, and pharynx.

1. Nasal Strips

Snoring often occurs due to issues related to the nose, including allergies, polyps, or a deviated septum, which force people to switch to breathing through their mouths, thereby disturbing the airflow.

According to Professor Spear, there are various solutions to nasal-related snoring issues, stating: "Nasal saline rinses and sprays can help remove allergens and mucus, enhancing smooth airflow."

She added: "Helpful methods include nasal strips or nasal dilators, as they widen the nostrils, encouraging proper breathing." Even practicing simple nasal breathing during the day can help reduce snoring.

2. Sleeping on One Side

For others, snoring problems may stem from the jaw. Professor Spear explains that "the backward curvature of the lower jaw—whether due to genetic factors or perhaps an injury—can cause the tongue to fall back during sleep and obstruct the airway." If the mouth opens as well, it disrupts the balance between the oral space and the surrounding soft tissues, increasing the likelihood of snoring; therefore, "sleeping on one side counters this collapse due to gravity."

If this does not help, one can also try gently taping the lips together with hypoallergenic tape to stabilize the jaw and promote nasal breathing.

3. Tongue Pressing Exercise

During sleep, the muscles surrounding the tongue gradually relax. Though it is an uncommon issue, if a person has a large tongue, weak tongue muscles, or a relaxed tongue, it might retract backward, partially obstructing the airway and causing snoring.

Professor Spear recommends specific exercises to improve tongue strength and control, stating that "one of these exercises is to push the tongue upward," where the tongue is pressed against the roof of the mouth and held for several seconds before relaxing."

She explains, "Another exercise involves extending the tongue as far as possible and moving it in different directions—up and down and side to side—to enhance flexibility and strength."

4. Blowing a Conch Shell

The soft palate—the area just behind the mouth—helps control airflow and prevents food or liquids from entering the nose.

However, during sleep, the muscles that usually lift the soft palate relax, which can lead to breathing difficulties for some people.

Professor Spear advises practicing exercises to strengthen these muscles, including blowing a conch shell.

She added, "A simpler method is to simulate chewing movements by pressing the tongue against the roof of the mouth, which activates and strengthens the muscles in this area."

5. Singing

If the snoring problem is due to the pharynx—the muscular tube that connects the nose and mouth to the larynx and esophagus—the solution lies in strengthening the throat muscles.

Professor Spear explained that "the throat muscles help keep the airways open while awake, but they relax during sleep," noting that with age or the use of sedatives, these muscles can weaken. While excess fat around the neck in overweight individuals can put external pressure on the airway, especially when lying down.

According to Spear, there are specific breathing and vocal exercises that can be performed to help strengthen these muscles—which include singing. She clarified that "singing, especially using sounds like 'na' and 'ka,' is a simple and effective way to do this."