Contents:
- Singing, how to remove snoring without side effects that have proven effective
- How come?
- How to practice singing to reduce the habit of snoring while sleeping
- Not only singing exercises to reduce snoring
The thunderous sound of snoring is not only disturbing the sleep of other people near you, but also the quality of your own sleep. Well, happy you are a hobby of singing or singing in the bathroom. A study found that singing practice can be a way to get rid of snoring that is precise and without side effects.
Singing, how to remove snoring without side effects that have proven effective
Reporting from the NHS Choice page, a team of researchers from the Royal Devon and Exeter NHS Foundation Trust found that singing practice can be an effective way to get rid of snoring. This conclusion was obtained after observing 127 people who have mild snoring to chronic snoring due to sleep apnea.
The study found that people who were asked to routinely practice 20-minute vocal exercises for 3 months became less likely to snore than those who were not asked to sing. Those who practice vocal every day also show higher stamina during activities and do not show drowsiness during the day.
Regular singing exercises, reports the researcher, can reduce the severity of snoring, the frequency of snoring, and the volume of snoring so that it can ultimately improve the sleep quality of participants. It's inversely proportional to those who don't practice singing.
How come?
As long as we sleep, the body's muscles will relax. Including the muscles of the tongue and respiratory tract at the back of the throat. Sagging respiratory muscles will narrow the airways so that they are more prone to vibrate when drained by air from the lungs, while the position of the tongue during sleep pushed back weakly will block the passage of air in and out during sleep. The combination of these two things is then produce a distinctive annoying snoring sound.Plus, the body's muscle mass will decrease and relax naturally as we get older.
Reported on the Livestrong page, Alise Ojay, a vocal and music coach, said that singing trains the strength of the muscles at the back of the throat while also strengthening the tongue and soft tissues in the back of the mouth. The researchers also concluded that singing will increase the strength of the muscles of the esophagus and its surroundings so that it does not easily relax and make narrow airways in and out during sleep.
This research but still has many limitations and further research is needed. Even so, this finding presents an alternative way to eliminate new and safe snoring.
How to practice singing to reduce the habit of snoring while sleeping
Don't be afraid or embarrassed if your voice is bad when singing. You don't need to really understand how to read the scales like a professional musician to practice how to reduce this snoring.
Simply pronounce it"La la la" or "ma ma ma" from the lowest to the highest you can, then back from the highest to the lowest tone. Afterwards, replace the pronunciation with sound "Bro". The "ung" sound makes the soft tissue on your palate touch down on the back of the tongue, and the "gah" sound will return to its original position.
Repeating these sounds will train the muscles around the throat so that they are stronger and prevent them from relaxing during sleep.
Not only singing exercises to reduce snoring
Reported on the Medical News Today page, Malcolm Hilton, an ENT doctor at Exeter Hospital, University of Exeter Medical School said that how to eliminate snoring is not just by doing one thing. Practicing singing alone certainly does not necessarily stop snoring at all.
Hilton recommends accompanying it with lifestyle changes. Example:
- Lose weight
- Reducing alcohol consumption
- Quit smoking
- Avoid using tranquilizers
- Make sure you drink enough water before going to bed
In addition to lifestyle changes, there are a number of things you can also do before going to bed, namely:
- Change sleeping position. Position your head higher while sleeping.
- Clean the nose, sleeping with a nasal congestion makes the risk of snoring easier to occur
- Keep the bedroom moist. The air that is too dry can irritate the nasal and throat membranes and make it swollen. Humidifiers or humidifiers at home can help you keep the humidity of the room.
