Snoring - Simple Exercises to Soundless Sleep
Do you snore? Well for this we would have to ask people who are around you while you sleep. It is especially disturbing for our near and dear ones and so for their betterment and to allow them undisturbed sleep, we have to take concrete steps and what better ways than exercises – throat exercises.
Snoring happens when the air passage is blocked and as a result the respiratory structures vibrate. So if the throat muscles are exercised in a particular way, then it can reduce and also eliminate the habit as it would help open airways and allow smooth passage of air.
But is your problem limited to snoring or is it more than that? It could be that you are suffering from Sleep Apnea i.e. missing one or more breaths. This is more serious and requires immediate attention as the sufferer would not really feel that he has missed the breaths on waking up. The most effective sleep apnea throat exercise is singing the vowels A-E-I-O-U in a soft voice followed by loud voice. Also one can sing Ma-Ma-Ma-MA, La-La-La-La and Ka-Ka-Ka-Ka like a singer would. All these are to be done in rounds of three followed by gargling with warm water. This would constitute one set and for the most effective results do five sets in the morning and another five before going off to sleep and you would see a huge difference in a month’s time.
Also one can practice different yogic postures like extending the throat up and down and from right to left, till it is comfortable and then following it up with circular movement of the throat clockwise and then anticlockwise. This entire exercise constitutes one set and for optimum results one should do three sets in the morning and three sets in the night at least three hours before sleeping.
Throat exercises done under medical supervision or a trained yoga teacher will give better and faster results and hence it is advisable to be done under observation.
And, oh, happy new year of 2009! Looking forward to a snore free life! Make it your new year’s resolution!
