30-second trick at sleep expert: Stops snoring in just 3 nights
With heat waves and rising pollen levels, there could be a significant increase in snoring complaints. Experts say it’s possible to prevent this problem with a simple and risk-free method.
POLLEN TRIGGERS SNORINGRising pollen levels as summer approaches can be a nightmare for millions of people with hay fever. Sleep expert Martin Seeley said swelling and congestion in the nasal passages make it difficult to breathe through the nose at night, which can lead to snoring. "Even people who don't normally snore can feel the changes during the peak of pollen season," he said.
THE HIDDEN RESPONSIBILITY OF SNORING IS THE TONGUEAccording to experts, one of the biggest causes of snoring is the weakness of the tongue muscles. For this reason, it has been stated that simple exercises aimed at strengthening the tongue can significantly reduce snoring. The oropharyngeal exercise suggested by Martin Seeley is as follows:
Move your tongue from right to left 10 times with your mouth closed. Repeat the same movement in the other two directions. Do this exercise once a day.
Seeley says that this simple move produces results in just three nights, and that a study showed a 59% reduction in snoring after three months.
THEY FOUND SUPPORT ON SOCIAL MEDIADr. Karan Rajan, who shares on TikTok and has 5.4 million followers, also drew attention to tongue exercises to reduce snoring. Rajan's suggestions include:
- Sticking your tongue out and holding it for 5 seconds (repeat 3-4 times)
- Pushing your tongue against a spoon to increase resistance
- Putting the fingers on the cheeks and pushing the tongue from the inside to the right and left
- Pressing the tongue against the teeth while trying to swallow
- Allowing the tongue to fall back while looking up
Rajan emphasized that the fact that these techniques are low-risk and free is a great advantage, but added that some individuals may still require medical intervention.
BE CAREFUL WITH FOODS THAT TRIGGER SNORINGMartin Seeley states that it is possible to control snoring not only with exercise but also with eating habits. He drew attention to the fact that some foods, especially those consumed before bed, can have negative effects.
High-fat dairy products, such as milk and ice cream, can thicken mucus, clogging the airways, while spicy foods can inflame the throat. “Avoiding these types of foods for a few hours before bedtime can be effective in reducing snoring,” Seeley says.
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