Photo by 123RF ()
In an article for Health.mil by Samir Deshpande of the Walter Reed Army Institute of Research, we are reminded that sleep quality is an important factor in vigilance, reaction time, learning and mental acuity. While these factors can make the difference between success and failure on military missions, they are of great importance in ordinary civilian life as well.
Snoring and the resulting poor sleep quality is often caused by a lack of tone in the muscles of the mouth and throat. This same lack of tone can be a slippery slope towards a more serious problem – obstructive sleep apnea. In this condition, you briefly stop breathing in your sleep. Obstructive sleep apnea increases your risk of high blood pressure, heart attack, stroke and dementia.
Toning the mouth and throat muscles can dial down the intensity of your snoring, thereby improving the quality of your sleep. Recent research indicates that exercising these muscles can even reduce the severity of obstructive sleep apnea. These exercises can be helpful when used alone or in conjunction with CPAP or other interventions. Even if you do not have apnea and are not snoring, these exercises may still improve your sleep quality.
MOUTH-THROAT TONING EXERCISES
Say “Ah”
When an examining doctor looks into your mouth and asks you to say, “Ah,” they look for elevation of the soft palate. The same vocalization can be used as an exercise to tone the soft palate.
Say, “Ah” for 10-60 seconds, according to comfort. Alternate staccato vocalization (“Ah-ah-ah-ah…” etc.) with longer efforts of “holding the note” (“Ahhhhhhhh…”). Shoot for a total of at least 3 minutes per day.
Resisted Tongue Thrust (Forward)
Press your lips together, and press your tongue forward against the resistance. Do this for 10-60 seconds according to comfort, shooting for a total of at least 3 minutes per day.
Tongue to the Roof
Press your tongue to the roof of your mouth. Assist the pressure with suction, so your tongue is actually being sucked upward against your palate. Hold for 10-60 seconds according to comfort, shooting for a total of at least three minutes per day.
Tongue to the Floor
With the tip of your tongue touching your lower teeth, press the rest of your tongue down against the floor of your mouth. Hold for 10-60 seconds according to comfort, shooting for a total of at least 3 minutes per day.
Tongue to the Cheek
Press your tongue against your right cheek, with the tongue and cheek resisting each other. Hold for 10-60 seconds according to comfort, shooting for a total of at least 3 minutes per day. Repeat with left cheek.
Back-Lick
Pressing your tongue against the roof of your mouth just behind your front teeth, move your tongue as far back as possible, licking the roof of your mouth from front to back. Then lick from back to front. Repeat for 10-60 seconds according to comfort, shooting for a total of at least 3 minutes per day.
What can you do in addition to mouth-tongue exercise?
If you are a smoker, quitting is probably the most important step you can take to improve your breathing, whether asleep or awake. If you are overweight, weight loss will make a major difference in your breathing and sleep quality.
The muscles of the throat and mouth are controlled directly or influenced indirectly by nerves passing through the neck and upper back. These nerves also control many of the breathing muscles. Chiropractic adjustments help free these nerves from stress, thereby improving breathing. This benefit of adjustments can be augmented by breathing exercises.
If you have been diagnosed with obstructive sleep apnea, and the combination of oropharyngeal exercises, chiropractic adjustments and lifestyle changes does not bring sufficient improvement, please consult with your medical doctor about further steps.
About the author
While serving as a medical specialist (MOS 91-B) in the U.S. Army Reserve, Dr. Masarsky earned his Doctor of Chiropractic degree from New York Chiropractic College in 1981. He is in the private practice of chiropractic in the Virginia suburbs of Washington DC with his wife and partner, Dr. Marion Todres-Masarsky. For research citations related to this article, contact Dr. Masarsky at viennachiropractic@verizon.net. Also visit his practice’s website: www.neurologicalfitness.com, and You Tube channel: https://www.youtube.com/channel/UCkEKVboDAUWH4YEJnfrlnPg.
