Can mewing help reduce snoring?

Mewing can help reduce snoring for some people. This technique involves positioning your tongue against the roof of your mouth, which can improve breathing pathways. By doing so, mewing may decrease snoring by keeping the airway more open during sleep. However, its effectiveness varies from person to person.

A row of clear aligners neatly stacked on a countertop, next to a glass of water and a toothbrush with toothpaste.

How does mewing potentially affect snoring?

Mewing is a technique that some people believe can help with snoring. It involves placing your tongue against the roof of your mouth and keeping it there as much as possible. This position might help make the muscles in your mouth and throat stronger.

When these muscles get stronger, they can keep your airway more open while you sleep. An open airway means there’s less chance for the air to vibrate against loose tissues, which is what causes the sound of snoring. So, by practicing mewing, some folks think it could reduce or even stop snoring.

What is the correct way to practice mewing?

To practice mewing correctly, you need to start by making sure your whole tongue (not just the tip) is touching the roof of your mouth. Your lips should be closed but relaxed, and your teeth slightly apart or gently touching. Imagine you’re trying to hold water in your mouth without letting any drip out.

It’s important to breathe through your nose while doing this because it helps keep everything in place. At first, it might feel weird or hard to keep your tongue up there all the time, but with practice, it gets easier. Think of it like training a muscle – the more you do it, the stronger and more natural it feels.

Can mewing change the shape of your airway?

Some people believe that mewing can change the shape of your airway over time. The idea is that by constantly keeping your tongue in this specific position, you’re applying gentle pressure on the roof of your mouth and surrounding areas. This pressure might help widen and reshape parts of your airway, making it easier for air to flow through.

However, changing bone structure takes a lot of time and consistent effort. While younger individuals might see changes more easily due to their still-developing bones, adults may find it harder or take longer to notice any significant changes in their airway shape from mewing alone.

What evidence supports mewing as a solution for snoring?

The evidence supporting mewing as a solution for snoring is mostly anecdotal at this point. This means that most of what we know comes from people sharing their personal experiences online rather than from scientific studies. Some individuals report less snoring after practicing mewing regularly for several months.

However, there are few scientific studies directly linking mewing with reduced snoring so far. Researchers are interested in exploring how oral posture affects breathing during sleep more deeply, but conclusive evidence is still needed to say for sure if mewing can be an effective solution for everyone who snores.

Mewing Definition A technique that involves proper tongue posture; the tongue is pressed against the roof of the mouth.
Potential Benefits for Snoring May improve airway patency by strengthening jaw and throat muscles, potentially reducing snoring.
How to Mew 1. Flatten your tongue against the roof of your mouth. 2. Ensure the entire tongue (including back) is in contact with the palate. 3. Practice regularly for effectiveness.
Scientific Evidence Limited studies directly linking mewing to snoring reduction; more research needed.
Considerations Mewing should be complemented with other lifestyle changes like weight management and sleeping posture adjustments for best results.
Alternative Remedies Nasal strips, sleep position changes, avoiding alcohol before bed, and using a humidifier can also help reduce snoring.
Consultation Advice Consult with a healthcare professional or a sleep specialist before starting any new treatment for snoring.

How long does it take to see results from mewing for snoring?

Seeing results from mewing can vary greatly from person to person. Some people might notice changes in a few months, while others may need a year or more. It depends on how often and correctly you practice mewing.

Consistency is key when practicing mewing. For those who stick with it daily, improvements in snoring can become noticeable over time. However, it’s important to have realistic expectations and patience throughout the process.

Are there any risks associated with mewing?

Mewing, when done correctly, is generally safe for most people. However, trying to change your tongue posture without proper guidance can lead to discomfort or even pain in the jaw and teeth.

If you experience any pain or discomfort while practicing mewing, it’s a good idea to consult with a professional. They can ensure you’re doing it correctly and not causing harm to your oral health.

What other methods can complement mewing in reducing snoring?

Apart from mewing, lifestyle changes like losing weight, sleeping on your side, and avoiding alcohol before bed can also help reduce snoring. These methods address different causes of snoring and can work well alongside mewing.

Using nasal strips or an anti-snoring mouthpiece are other effective strategies that can complement mewing. They help keep the airway open during sleep, reducing the likelihood of snoring.

Final Thoughts

Mewing could be a helpful technique for some people looking to reduce their snoring. However, it’s important to remember that results take time and consistency is crucial. Practicing correct tongue posture under the guidance of a professional is recommended.

In addition to mewing, incorporating other anti-snoring strategies can provide more comprehensive relief from snoring. Always consider consulting with a healthcare provider before starting any new treatment for snoring.

Sources Consulted:

Effects of primary osteoplasty on facial growth in unilateral cleft lip and palate after ten years of follow-up.

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