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Snoring is a widespread issue that can disrupt not only the quality of your own sleep but also that of anyone sharing a room with you. Many people seek quick fixes, like anti-snoring devices or medications, without realizing that consistent exercises targeting the muscles in the mouth, throat, and airway can offer lasting results. These exercises, part of what’s known as myofunctional therapy, aim to strengthen muscles that may influence snoring and support airway health, which can be beneficial for those with obstructive sleep apnea (OSA).

In this article, we’ll delve into specific exercises that can help you reduce snoring and improve your airway health over time, addressing root causes rather than simply managing symptoms. We’ll also discuss why these exercises work, how often they should be performed, and how they can complement other treatments for sleep apnea.

Important Notice: Please consult a doctor if you have any medical conditions. We do not provide medical advice or make claims, and we are not liable for individual health outcomes.

How Exercises Can Support Snoring Reduction

Myofunctional therapy consists of exercises that target the muscles in the mouth, throat, and tongue to strengthen them. These exercises focus on reducing the likelihood of excessive relaxation in the mouth and throat muscles during sleep, helping to improve airflow.

Studies suggest that consistent practice of these exercises may help some people reduce the intensity of snoring and may have a positive impact on mild to moderate OSA symptoms. Unlike quick-fix solutions, exercises tackle the root cause by addressing the muscle tone and airway support system directly.

8 Effective Exercises to Stop Snoring

Performing these exercises regularly can help improve the tone and strength of your tongue, throat, and soft palate. It’s recommended to do these exercises twice a day for at least three months to see noticeable results.

1. Tongue Slide

Purpose:

This exercise is designed to strengthen the muscles of your tongue and throat, particularly the base of the tongue. When the muscles in these areas are weak or too relaxed, they can collapse into the airway during sleep, leading to snoring and obstructive sleep apnea (OSA). Strengthening these muscles may help support the airway during sleep, potentially reducing the likelihood of obstruction.

How to do it:

• Start by pressing the tip of your tongue against the roof of your mouth, just behind your upper front teeth.
• Once your tongue is in position, slowly slide it backward along the roof of your mouth until it reaches the soft part at the back.
• Return to the starting position and repeat the sliding motion.
• Aim to repeat this movement 5-10 times.

Why it works:

The tongue slide exercise specifically targets the tongue and throat muscles, which are often relaxed or flaccid in people who snore. By training these muscles to be more active and toned, you reduce the chance of them collapsing into the airway, especially during deep sleep when muscle relaxation is greatest. Over time, this exercise can improve muscle strength and make it easier for you to maintain an open airway while sleeping.

2. Tongue Stretch

Purpose:

This exercise helps to increase the tone and flexibility of your tongue. The tongue is a major contributor to snoring when it becomes too relaxed during sleep, as it can fall backward and block the airway. Strengthening the tongue can prevent this, improving airflow and reducing snoring.

How to do it:

• Stick your tongue out as far as possible, aiming to touch your chin with the tip of your tongue.
• While doing this, tilt your head back and look up at the ceiling to stretch the tongue even further.
• Hold this position for 10-15 seconds. If you find this difficult at first, start with shorter holds and gradually increase the duration over time.
• Return to a neutral position and repeat the stretch 5 times.

Why it works:

The tongue stretch helps improve both the length and strength of your tongue. A longer, stronger tongue is less likely to collapse into the airway during sleep. This exercise also helps with tongue posture by encouraging the tongue to rest higher in the mouth, which helps to open up the airway.

3. Gum Chewing Simulation

Purpose:

The gum chewing exercise strengthens your throat and jaw muscles. These muscles play a significant role in maintaining an open airway during sleep. When these muscles are weak, the airway can become narrow or collapse, leading to snoring and disrupted sleep.

How to do it:

• With your mouth closed, simulate the motion of chewing gum.
• As you "chew," make a continuous humming sound (like "mmm") to engage the throat muscles.
• Continue this chewing motion for about 10 seconds.
• Repeat this exercise 5 times.

Why it works:

The act of simulating gum chewing engages multiple muscles in the jaw, throat, and tongue. By mimicking the repetitive motion of chewing, you activate muscles that help keep the airway open during sleep. Additionally, the "mmm" sound stimulates the vocal cords and throat muscles, helping to widen the airway and reduce the chances of snoring.

4. Tongue Forces (Push Up & Push Down)

Purpose:

This two-part exercise is designed to strengthen both the tongue and soft palate, which are critical for keeping the airway open during sleep. A strong tongue and soft palate help prevent the tissues from collapsing into the airway, which is a major cause of snoring and OSA.

How to do it:

• Step 1 (Push Up):
• Press your tongue firmly against the roof of your mouth.
• Keep the pressure steady and hold for 10 seconds before relaxing.
• Repeat this movement 5 times.
• Step 2 (Push Down):
• Now, press your tongue downward so that the entire tongue is flat against the floor of your mouth.
• Make sure the tip of your tongue is touching the back of your lower front teeth.
• Hold this position for 10 seconds, then relax.
• Repeat this movement 5 times.

Why it works:

By working your tongue in both upward and downward directions, you’re activating a range of muscles that contribute to upper airway stability. These movements also engage the soft palate, which is an area that may contribute to snoring. Strengthening these muscles may help support an open airway, potentially leading to quieter and more restful sleep. 

5. Tongue Clench

Purpose:

The tongue clench exercise works on improving the coordination and strength of the tongue and throat muscles. This can help keep the airway open and reduce the chances of snoring, particularly for people whose tongue collapses into the throat during sleep.

How to do it:

• Gently hold your tongue between your upper and lower front teeth. Be careful not to bite too hard to avoid injury.
• While holding your tongue in this position, try to swallow 5 times.
• Repeat this exercise 5 times.

Why it works:

Swallowing while holding your tongue requires the engagement of multiple muscles in the throat and mouth. This exercise strengthens these muscles, making it easier for them to maintain tone during sleep, which reduces the risk of the tongue falling back into the throat and causing snoring.

6. Cheek Hook (Finger in Cheek)

Purpose:

The cheek hook exercise focuses on improving muscle control around the mouth and enhancing nasal breathing. Proper nasal breathing is crucial for preventing mouth breathing, which is a major cause of snoring. This exercise also strengthens the muscles responsible for keeping the mouth closed during sleep.

How to do it:

• Insert your index finger into your mouth and hook it inside your cheek.
• Gently pull the cheek outwards with your finger while simultaneously contracting your cheek muscles to pull it inward.
• Repeat this motion 10 times on each side of your face.

Why it works:

This exercise strengthens the buccinator muscles (the main muscles in your cheeks), which play a role in closing the mouth. By improving mouth closure, you’re more likely to breathe through your nose during sleep, which helps keep the airway open and reduces snoring. Nasal breathing encourages better airflow, preventing the mouth from drying out and the airway from collapsing.

7. Balloon Inflation

Purpose:

Inflating a balloon exercises the muscles of the throat, jaw, and face, helping to improve overall muscle tone and control. The repetitive exhalation into a balloon also works to improve lung capacity and breathing control, which are important factors in maintaining an open airway.

How to do it:

• Take a deep breath through your nose and place a balloon over your lips.
• Exhale through your mouth to inflate the balloon as much as you can.
• Repeat this process 5 times.

Why it works:

Inflating a balloon requires controlled exhalation and engages the diaphragm and throat muscles. By practicing this exercise, you strengthen the muscles responsible for keeping your airway open during sleep. Additionally, it improves breathing patterns and airflow, which can reduce snoring by ensuring you maintain proper airflow through the night.

8. Nasal Breathing Exercise

Purpose:

This exercise encourages nasal breathing, which is essential for reducing mouth breathing during sleep. Breathing through the nose helps keep the airway open and prevents the soft tissues in the mouth and throat from collapsing, which often causes snoring.

How to do it:

• Sit upright with your mouth closed and your jaw relaxed.
• Inhale through your nose and close one nostril by pressing it with your finger or knuckle.
• Exhale slowly through the other nostril.
• Alternate nostrils and repeat the process for 5-10 times.

Why it works:

Nasal breathing exercises help improve airflow through your nose, which can prevent snoring caused by mouth breathing. By training your body to breathe through the nose, you stabilize the airway and reduce the vibrations in the throat that lead to snoring. This exercise can also help you identify nasal congestion, allowing you to focus on improving airflow through the blocked nostril.

How Often Should You Perform These Exercises?

Consistency is key when it comes to stopping snoring with exercises. To see results, you need to perform these exercises at least twice daily, with each session lasting about 10 minutes. As with any workout, the muscles in your mouth and throat require time to build strength and tone.

Some myofunctional therapy experts suggest continuing these exercises regularly to support muscle tone over time, which may help reduce snoring frequency and improve sleep quality for both the person and their partner."

Additional Tips to Reduce Snoring

In addition to performing the exercises outlined above, you can incorporate other lifestyle changes to further reduce snoring:

• Lose weight: If you’re overweight, shedding a few pounds can help reduce the fat around your neck and throat, improving airflow.
• Avoid alcohol and sedatives: These substances relax the muscles in your throat, making it more likely that they will collapse during sleep.
• Sleep on your side: Sleeping on your back can cause your tongue and soft palate to fall back into your airway, making snoring worse. Using a body pillow or specialized sleep positioning device can help you maintain a side-sleeping position.
• Keep your nasal passages clear: Treating nasal congestion with a humidifier, nasal strips, or saline sprays can help promote easier breathing through your nose, reducing the need to breathe through your mouth.

Conclusion

Reducing snoring doesn’t always require high-tech devices or drastic interventions. By committing to a routine of mouth and throat exercises, you may be able to support the muscles that influence airway health, potentially reducing the frequency and intensity of snoring. Whether you’re dealing with mild snoring or more significant issues like obstructive sleep apnea, these exercises offer a natural and non-invasive approach to improving sleep quality for you and your bed partner.

While these exercises can have a major impact, it’s important to remember that they work best as part of a comprehensive approach to sleep health. If snoring persists or is accompanied by symptoms of sleep apnea, seeking medical advice is essential. Combining exercises with other treatments, such as CPAP machines or lifestyle changes, can lead to even better results and improved overall health.

By investing just a few minutes each day in these exercises, you’ll be on your way to quieter, more restful nights and better long-term well-being.