Five proven methods to stop snoring, according to an anatomy specialist

Snoring is a common problem around the world, affecting sleep quality and, in many cases, can impact relationships when sleeping with someone else. For years, all kinds of remedies have been tried to eliminate this annoying noise while sleeping. Experts have found five proven methods to stop snoring.

Snoring occurs when air passes through relaxed tissues in the throat , which in some cases causes them to vibrate when breathing through the mouth. Snoring is a problem that affects thousands of people worldwide and in some cases can become chronic.

According to Michelle Spear , an anatomy expert at the University of Bristol, there are five proven methods for stopping snoring: “ Snoring is often dismissed as a harmless quirk, but it can be a sign of deeper problems.”

The expert noted, in an article she wrote in the specialized magazine The Conversation, that people who snore can have problems with their nose, jaw, tongue, soft palate, and pharynx. Spear therefore explained five scientifically proven methods to stop snoring.

When snoring is due to jaw problems , the solution is to sleep on your side. that counteracts gravitational collapse, Spear advised.

If you have a large tongue, weak muscles, or a lingual frenulum, it can fall back and obstruct your airway, causing snoring. An exercise to strengthen your tongue is to “ press your tongue against the roof of your mouth and hold it there for several seconds, then relax it.”

Some people with allergies or a deviated septum may experience nasal breathing problems, which can cause snoring while sleeping. There are devices such as nasal strips or nasal dilators to help you breathe better through your nose.

“A simple method is to imitate chewing movements while pressing your tongue against the palate ,” says the expert, who points out that this strengthens the soft palate, which is the area just behind the mouth.

The pharynx is the passage that connects the nose and mouth to the larynx. This throat muscle can be exercised through singing and some breathing exercises. “ Singing, especially with 'A' sounds, is an effective way to do this,” he says.