Snoring is more than just a nightly nuisance. If left untreated, snoring can lead to the development of medical issues and sleep disorders. In addition, it has the potential to ruin relationships and break families apart. For this reason, it is imperative that snoring must be addressed at the earliest.
But, the question is, how?
There are several treatments for snoring, from anti-snoring mouthpieces to surgery. However, there is a far simpler and cheaper alternative treatment to snoring, and that is snoring exercises! Exercises have been proven to stop snoring by strengthening the throat muscles that cause the problem.
If you’re curious enough to try exercises for snoring, here are the top 10 exercise for you to test out!
This is a simple tongue exercise for snoring that you can do for 2-3 minutes! You can select the exercise routine that you want to do from three tongue curl exercises below.
The first tongue curl exercise involves curling your tongue all the way to the back of your throat. First, relax your tongue. Then, slowly move your tongue to the soft palate of your mouth and then to the upper teeth. Repeat this exercise for at least 20 times.
The second tongue curl exercise involves touching the roof of your mouth. First, relax your tongue on the bottom of your mouth. Then, suck your tongue upwards until it touches the roof of your mouth. Make sure that the whole surface of your tongue is in contact with the soft palate.
The third tongue curl exercise is called the roof carpet. In this exercise, press your tongue against the bottom of your mouth as hard as you can. However, the tip of your tongue is touching your bottom front teeth as you do so.
In this snoring exercise, all you have to do is say “Ahhh.” First, take a deep breath. Then, open your mouth as wide as you can and say “Ahhh.” Do this for at least 20 seconds. It is said that opening your mouth stretches your mouth muscles and thus strengthening them.
While it may sound silly, this tongue exercise for snoring is quite effective. First, extend your tongue as far as it can go. Next, take a deep breath as you will certainly need it in this exercise. And then, let out your squeals! Do this exercise for at least 30 seconds.
This exercise is said to strengthen the lower throat or the oropharynx. Since most snoring causes originate from throat muscles, this exercise is particularly helpful in reducing your snoring.
Pushing Your Cheek
Before doing this snoring exercise, make sure your hands and fingers are clean.
First, insert the index finger inside your mouth and press it against your cheek. Slowly put pressure on your finger as you engage your cheek muscles. Repeat this motion for at least 10 times before switching to the other side. Do it at least three times a day for better results.
What’s great about this exercise is that you can do this while eating! It’s like hitting two birds with one stone.
In this exercise, you have to make sure that both sides of your face get to chew food evenly. To do this, do not swallow your food directly after chewing. First, bite down on your food. Next, slowly lift your food using your tongue as you swallow. Keep in mind that your tongue should touch the roof of your mouth and your cheeks do not tighten.
Singing is actually a great throat exercise for snoring!
First, sing the syllables La-La-La with different tones and pitches. Each La should last for three seconds long. Repeat this process five times before going to the next singing exercise. Next, sing the syllables Fa-Fa-Fa using the same instructions as the previous one. Then, move onto singing the syllables Ma-Ma-Ma.
It is recommended to do this exercise 10-15 times before going to bed. However, you also have the option to do this exercise three times a day.
Recite the Vowels
Reciting the vowels is also another great throat exercise for snoring. As the name implies, all you have to do is say the vowels out loud. For the first time, you can do this exercise for one minute.
To achieve good results, this exercise should be done for three minutes. You also have the option to increase the speed of reciting each time you do this exercise.
Similar to tongue curls, there are many ways in which you can do this swallowing exercise. Called gulpers, this swallowing exercise involves swallowing ten times consecutively. Your mouth must be closed as you swallow with as much force as you can muster.
The swallowing exercise called Boas is the total opposite of gulpers. This exercise involves swallowing very carefully while trying to make each swallow last for five seconds. It is important to maintain the same amount of pressure in your throat during this exercise.
Nasal breathing is one of the classical snoring exercises. First, close your mouth in preparation for this exercise. Next, inhale sharply through the nose. Have a five-second break before inhaling once again. It is recommended to do four to five rapid repetitions of this exercise.
If you like humming, then you might love this exercise! First, stick your tongue out and hold your tongue with your teeth. Then, start humming. Try to increase the frequency of your hums as far as you can. Repeat this exercise 10 times to get good results.
If you are looking on handling your snoring problem on your own, you might want to try these snoring exercises. However, if you really want these exercises to work, you have to stay away from alcohol and nicotine. You might also have to start losing weight if your obesity is the root cause of your snoring.
Let us know which snoring exercises work the best for you!