A study from the UK found that regular singing may help reduce snoring and improve sleep for some sleep apnea patients.
Many people begin to snore simply because they’ve lost tone in their throat muscles.
Participants in this study focused on singing certain sounds, which specifically tone certain muscles in the throat related to snoring. “Ung” and “gar” were two of the sounds that made up part of the singing exercises.
You can watch a video about the singing for snoring method here:
Participants in the study who performed singing exercises had their snoring and sleepiness levels compared to another group who did not perform the singing exercises. The singing group snored less and had less daytime sleepiness.
Why would singing help?
“It is hypothesised that the singing exercises act by improving the tone and strength of pharyngeal muscles, thereby reducing their tendency to collapse during sleep: one of prime factors in snoring and sleep apnea,” researchers wrote.
Participants in the study performed singing exercises for 20 minutes a day.
Authors quoted a previous study that found similar improvement among people who played the didgeridoo for four months. So sing, play the didgeridoo, or do exercises to strengthen the appropriate muscles for better sleep!
For those who’d rather not go around singing every day, there is some good news. Certain mouth/throat/tongue exercises have a similar effect.
Some other exercises that you can do besides singing:
- Chew gum before bed
- Slide the tip of your tongue along your soft palate, from front to back. Repeat.
- Place your tongue between your teeth and swallow five times. Repeat this exercise multiple times a day.
- Place a pencil between your teeth and hold it there for ten minutes before going to sleep. Repeat for two weeks.
- Lift your soft palate and uvula 20 times
- Suck you tongue upward against the roof of your mouth 20 times.
Singing and other exercises are best for simple snorers and for certain people with sleep apnea. Exercises (including singing) may be an alternative to surgery, which is sometimes considered in cases of severe sleep apnea.