Bangkok: A recent discussion on social media has brought attention to five techniques purported to reduce snoring. These methods include holding the mouth closed for five seconds, exercising the mouth by pulling it closed on each side, rotating the tongue in both directions, touching the tongue to the roof of the mouth, and gently biting the tongue while swallowing. Each exercise is recommended to be performed ten times daily.

According to Thai News Agency, Dr. Nawarat Apirakkittikul from the Department of Otolaryngology at Ramathibodi Hospital, Mahidol University, has shared insights regarding these methods. Although these exercises have not been conclusively proven to reduce snoring, they appear to target mouth and throat muscles, potentially aiding individuals whose snoring results from sagging in these areas.

Currently, no general recommendations exist for oral exercises for those without underlying conditions. However, individuals experiencing snoring due to tissue looseness may find these methods beneficial. Some guidelines suggest these exercises might aid those with less frequent snoring episodes.

Snoring often results from airway blockages, with contributing factors including structural issues like a swollen nose or enlarged tonsils, receding jawbones, or age-related sagging of oral and throat tissues. These exercises resemble physical therapy, potentially tightening loose tissue and helping mild snorers or complementing other treatments.

Doctors emphasize identifying the root cause of snoring for effective treatment. Individuals should consult healthcare professionals to diagnose and address underlying issues, such as allergies or obesity. Initial self-assessment and behavior modification, such as weight loss, side sleeping, and avoiding alcohol and smoking before bed, are also recommended.

While trying these exercises is considered safe, individuals should seek medical advice if symptoms persist or worsen, particularly if accompanied by excessive drowsiness or complications like high blood pressure or heart disease. Unaddressed causes of snoring, such as tumors or cancer in the respiratory tract, require immediate medical attention.

Caution is advised against focusing on ineffective methods for too long, as this may delay necessary treatment.