Come on admit it. If your partner snores you haven’t suffered in silence. That disruptive noise in the middle of the night that keeps waking you up has resulted in some threats “If you don’t quit snoring, I am going to hold a pillow over your face one of these nights!” Spat’s. “Well, maybe I wouldn’t act like so surly in the morning if you weren’t keeping me awake all night!” and maybe even action. We’re talking elbow in the ribs here.” and the only thing you have accomplished by all this is making your partner feel guilty and isolated for something he can’t help.
The situation is even worse, if he has been to a doctor had the tests and has discovered that he/she doesn’t have sleep apnea or anything other than a narrow throat passage that can account for these nightly volcanic sounds coming from the other side of the bed.
In some cases, doing one or two simple exercises to strengthen throat, jaw, and tongue muscles may do more than any amount of threats can do. Suggesting doing them as a couple will make your partner feel less alone, will help to keep them exercise, and will probably result in a lot of laughter that just might bring the two of your closer together.
These exercises are easy, free, and make you look and feel stupid but have been known to work for many people. So, here goes, here are 4 throat exercises the two of you can do together, that just may improve if not end your partner’s snoring problem and result in a little light relief for the two of you along the way.
The Madame Butterfly
Believe it or not, singing for at least twenty minutes a day can actually help to tone throat muscles making them stronger and less likely to relax and narrow the throat passageway even more. The more range in scale your singing the more toning your throat gets so go ahead sing a few scales together and encourage your partner to hit those high notes that make the dogs whine and the neighbors run for cover.
However, also make sure you manage to fit in a duet or two of you and partner’s favorite songs so that the experience is fun as well. Can’t sing? Not a problem chances are you and your partner’s throats won’t know the difference and that is the whole purpose of the exercise.
I’m So Tired
Simply yawning is another great exercise that strengthens your throat and also involves toning of both your jaws and your tongue. I know you are thinking that your partner has all ready been yawning form lack of sleep and he/she is still snoring but, we’re we are talking about big exaggerated yawns that you hold for a few seconds, and then repeat 5 to 10 times just to stretch all the muscles.
And by the way, after each yawn you want to close your mouths with your lips pressed light together just for a little extra work out.
Gripping A Pencil
No holding a pencil in his or her hand isn’t going to get your partner to stop snoring, but gripping it lightly between the teeth and spreading the lips so it not touching the pencil and then holding it for 10 or 20 seconds will strengthen some of those snoring muscles.
Nanana Nana
Remember how as a kid when your brother or sister would annoy you your response would be to stick out your tongue. If so, you probably remember how on long car trips you would sometimes get bored and entertain yourself by thrusting out your tongue, move it from side to side while all the time trying to see it. Little did you know that doing these things might someday lead to helping your partner over that little snoring problem.
Tongue thrusts strengthen the tongue muscles making them less likely to fall back into the throat and block the airway during sleep. You and your partner can have a fun time seeing who can thrust their tongue out the furthest and move it father from side to side. So, okay repeating this exercise 5 or 6 times may have you both rolling around the bed overcome with laughter but, that is good for the two of you too.
The Fish Kiss
Everyone knows what a fish kiss is and this is definitely more fun as a partner activity. Slowly bring your lips together and forward into a fish look, then touch lips with your partner, hold for 5 seconds and then slowly bring your face back to normal. Now repeat 4 more times. This helps to tone the throat and thrust the lower jaw forward which will help during sleep.
You can start with one or two of these exercises, practice them for a month and see if there is any change, if not then try different combinations of exercises. Not only may your partners snoring improve but, the two of you can spend some fun time together practicing the exercises.