{"id":192643,"date":"2019-11-21T19:16:02","date_gmt":"2019-11-21T12:16:02","guid":{"rendered":"https:\/\/www.nksleepcenter.com\/?p=17084"},"modified":"2026-01-07T14:39:52","modified_gmt":"2026-01-07T07:39:52","slug":"exercise-help-snoring","status":"publish","type":"post","link":"https:\/\/www.nksleepcare.com\/en\/exercise-help-snoring\/","title":{"rendered":"Exercise can help treat snoring in the initial stages."},"content":{"rendered":"

snoring<\/a> The frustrating symptom that prevents you from getting a full night's sleep no matter how early you go to bed is snoring. Furthermore, snoring causes you to wake up with a dry and sore throat. This is because the muscles in the throat relax and narrow the airway. As air passes through, it causes vibrations in the throat tissues, such as the tonsils, soft palate, and uvula, resulting in snoring.<\/p>\n\n\n\n

Today, I have another option for treating snoring initially, which is exercise. But what kinds of exercise can help?Treating snoring<\/a>First, let's take a look.<\/p>\n\n\n\n

Performing specific body part exercises.<\/h2>\n\n\n\n

Specific exercises targeting areas like the tongue, soft palate, and surrounding throat muscles can initially reduce snoring. Performing these exercises regularly before bed can lead to more effective sleep. They are easy to do and can be done as follows:<\/p>\n\n\n\n

1. Tongue exercises.<\/h3>\n\n\n\n

Start by flicking your tongue to the roof of your mouth, with the tip touching the back of your front teeth. Then, roll your tongue as deep inward as you can, repeating 20 times.<\/p>\n\n\n\n

2. Exercises for the soft palate.<\/h3>\n\n\n\n

Take a deep breath in through your nose, then exhale through your mouth, keeping your lips tightly closed. While exhaling, contract your abdominal muscles. Repeat this 10 times.<\/p>\n\n\n\n

3. Exercises to strengthen the muscles around the neck.<\/h3>\n\n\n\n

Open your mouth as wide as you can, then stick your tongue out as far as possible. Hold this position for about 5 seconds, and repeat this 10 times.<\/p>\n\n\n\n

exercise<\/h2>\n\n\n\n

In fact, snoring has many causes from various factors. In some cases, it is caused by weight, as overweight individuals have fat deposits around the neck, which narrows the upper airway and leads to snoring. Therefore, exercise is another way to maintain a healthy body and can also help treat snoring in its initial stages. Regular and consistent exercise can be done as follows:<\/p>\n\n\n\n

1. Aerobics<\/h3>\n\n\n\n

Aerobic exercise is a form of exercise set to music. While dancing, the body uses more energy and oxygen, allowing the lungs and heart to work at their full potential, which is beneficial for sleep. Aerobic exercise should be done for at least 30 minutes.<\/p>\n\n\n\n

2. Swimming<\/h3>\n\n\n\n

Swimming burns a significant number of calories compared to other forms of exercise because it engages all parts of the body. It also increases heart rate with low impact and contributes to weight management.<\/p>\n\n\n\n

3. Walk briskly.<\/h3>\n\n\n\n

For those who find it inconvenient to exercise regularly, brisk walking is an alternative. Just 30 minutes of brisk walking daily can help alleviate snoring and promote better health.<\/p>\n\n\n\n

If you are experiencing problems with snoring, you can try the specific exercises or aerobic exercises detailed above. Exercise helps increase the tension of the muscles in the pharynx and reduces airway obstruction. This is a simple way to alleviate snoring and address the problem yourself.<\/p>","protected":false},"excerpt":{"rendered":"

Snoring is a frustrating symptom that prevents you from getting a full night's sleep, no matter how early you go to bed. Furthermore, snoring often results in a dry, sore throat upon waking. This is because the throat muscles relax and narrow the airway. As air passes through, the tissues of the throat, such as the tonsils, soft palate, and uvula, vibrate, causing snoring. Today, I have another option for treating snoring initially: exercise. What kinds of exercises can help treat snoring in the initial stages? Let's take a look. Specific exercises targeting areas like the tongue, soft palate, and the muscles around the throat can help reduce snoring. If performed regularly before bed, it can improve sleep quality. Here's how: 1. Tongue exercise: Start by touching your tongue to the roof of your mouth, with the tip touching the back of your front teeth. Then, roll your tongue as far inward as possible, repeating 20 times. 2. Soft palate exercise: Take a deep breath through your nose, then exhale through your mouth, keeping your lips tightly closed. While exhaling, you should also contract your abdomen. Do this 10 times. 3. Neck muscle exercise: Open your mouth as wide as you can, then stick your tongue out as far as possible. Hold this for about 5 seconds and do this 10 times. Actually, snoring has many causes from various factors. In some cases, it's due to weight. People who are overweight have fat deposits around the neck, which narrows the upper airway and leads to snoring. Therefore, exercise is another way to not only maintain a healthy body but also to treat snoring in its initial stages. Regular and consistent exercise can be done as follows: 1. Aerobics: This is exercise set to music. While doing aerobics, the body uses more energy and oxygen, allowing the lungs and heart to work at their full potential, which is good for sleep. You should do aerobics for at least 30 minutes. 2. Swimming: Swimming burns a large number of calories compared to other types of exercise because it uses all parts of the body to exert effort. In addition, it helps increase heart rate with low impact on the body and contributes to weight control. 3. Brisk walking: If you find it difficult to exercise, you can switch to brisk walking. Just walking briskly for 30 minutes a day regularly can help alleviate snoring and promote good health. If you are experiencing problems with snoring, you can do specific exercises or aerobic exercises as detailed above. This is because exercise helps increase the tone of the muscles in the pharynx and reduces airway obstruction. In short, it is an easy way to alleviate snoring and solve the problem yourself at the initial stage.<\/p>","protected":false},"author":2,"featured_media":23986,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1351],"tags":[],"class_list":["post-192643","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-snoring"],"taxonomy_info":{"category":[{"value":1351,"label":"\u0e19\u0e2d\u0e19\u0e01\u0e23\u0e19\u0e41\u0e25\u0e30\u0e20\u0e32\u0e27\u0e30\u0e2b\u0e22\u0e38\u0e14\u0e2b\u0e32\u0e22\u0e43\u0e08\u0e02\u0e13\u0e30\u0e2b\u0e25\u0e31\u0e1a (Sleep Apnea)"}]},"featured_image_src_large":["https:\/\/www.nksleepcare.com\/wp-content\/uploads\/2019\/11\/exercise-help-snoring.jpg",1200,628,false],"author_info":{"display_name":"\u0e19\u0e1e.\u0e27\u0e23\u0e27\u0e31\u0e12\u0e19\u0e4c \u0e2a\u0e38\u0e27\u0e23\u0e23\u0e13\u0e23\u0e31\u0e01\u0e29\u0e4c","author_link":"https:\/\/www.nksleepcare.com\/en\/author\/dr-worawat-suwannaruxa\/"},"comment_info":0,"category_info":[{"term_id":1351,"name":"\u0e19\u0e2d\u0e19\u0e01\u0e23\u0e19\u0e41\u0e25\u0e30\u0e20\u0e32\u0e27\u0e30\u0e2b\u0e22\u0e38\u0e14\u0e2b\u0e32\u0e22\u0e43\u0e08\u0e02\u0e13\u0e30\u0e2b\u0e25\u0e31\u0e1a (Sleep Apnea)","slug":"snoring","term_group":0,"term_taxonomy_id":1351,"taxonomy":"category","description":"","parent":0,"count":18,"filter":"raw","cat_ID":1351,"category_count":18,"category_description":"","cat_name":"\u0e19\u0e2d\u0e19\u0e01\u0e23\u0e19\u0e41\u0e25\u0e30\u0e20\u0e32\u0e27\u0e30\u0e2b\u0e22\u0e38\u0e14\u0e2b\u0e32\u0e22\u0e43\u0e08\u0e02\u0e13\u0e30\u0e2b\u0e25\u0e31\u0e1a (Sleep Apnea)","category_nicename":"snoring","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/posts\/192643","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/comments?post=192643"}],"version-history":[{"count":1,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/posts\/192643\/revisions"}],"predecessor-version":[{"id":192892,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/posts\/192643\/revisions\/192892"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/media\/23986"}],"wp:attachment":[{"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/media?parent=192643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/categories?post=192643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/tags?post=192643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}