Snoring is a problem for many people that can disturb not only the snorer but also their partner. This can lead to frustration and tiredness. While some people use nasal strips or humidifiers, others are trying a new method called face yoga. It involves simple exercises for the face and neck. These exercises can help strengthen the muscles that support breathing.
Regarding the same issue, a face yoga expert shared how muscle movement may reduce snoring and improve sleep quality. Read ahead to know about easy face yoga exercises you can do at home.
The Role of Face Yoga in Snoring
Face yoga consists of various facial exercises aimed at toning and strengthening the muscles in the face and neck. According to Prriya Khandelwal, an Internationally certified Face Yoga Coach, (as per her Instagram), these exercises can significantly help reduce snoring. She emphasises that "strengthening your tongue can help with snoring," which is crucial for supporting a better sleep cycle.
According to the expert, below are some specific exercises you can practice to strengthen your tongue and facial muscles, which may help reduce snoring.
- Tongue Stretching: Stick your tongue out as far as possible and move it slowly to the left and hold for two seconds, then to the right. Repeat this movement 10 times.
- Nose Touch: Move the tip of your tongue towards the tip of your nose. Hold this position for five seconds. Repeat 10 times.
- Tongue Circles: Place your tongue over your teeth. Make slow circles, both clockwise and anti-clockwise, for 10 to 15 times.
Benefits Of Face Yoga
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Face yoga involves exercises that tone and strengthen facial muscles, offering several benefits. Some of the key benefits of the same are mentioned below.
- Improves Facial Symmetry: Balances facial features for a more harmonious look.
- Reduces Wrinkles: Smooths out fine lines, especially around the eyes and mouth.
- Lifts Sagging Skin: Tones the neck and jawline, helping to lift droopy areas.
- Enhances Skin Elasticity: Increases blood flow for firmer, plumper skin.
- Decreases Under-Eye Bags: Reduces puffiness for a refreshed appearance.
Additional Tips for Better Sleep and Reduced Snoring
Snoring can be linked to poor sleep habits, which can affect how well and how long you sleep. To improve your sleep habits and reduce snoring, it’s important to have a regular sleep schedule. This means going to bed and waking up at the same time every day. By doing this, you can help ensure better sleep quality and decrease the chances of snoring.
In addition to face yoga, consider these tips to further support better sleep and minimize snoring.
- Maintain a Healthy Weight: Being overweight can put pressure on your throat and cause more snoring.
- Sleep Position: It’s better to sleep on your side rather than your back as this position helps keep your airway open and can reduce snoring.
- Stay Hydrated: Drink plenty of water throughout the day because if you don’t drink enough, the mucus in your throat can become thicker, which may lead to snoring.
- Limit Alcohol Consumption: Avoid drinking alcohol before bed. Alcohol relaxes the muscles in your throat, making it more likely for you to snore.
- Avoid Heavy Meals Before Bed: Eating large meals right before you go to sleep can make snoring worse. Try to finish eating the meal at least two to three hours before sleeping time.
As per a report by the World Health Organization (WHO), sleep problems affect many older adults in eight countries in Africa and Asia. The study found that 16.6% of participants reported severe sleep issues, with women and older adults experiencing these problems more often. It also showed that lower education levels and feelings of depression are linked to sleep difficulties.
Conclusion
By incorporating the above-mentioned face yoga exercises, one can work towards reducing snoring and improving your overall sleep quality. Although more studies are needed to understand how face yoga works, many people who practice it say they notice positive changes in how they look and feel. However, it is always advised to consult a professional before opting for any practice related to skincare.