Mouth and Throat Exercises to Help Stop Snoring

Reviewed by :Dr. Meenakshi Walawalkar
MD Pulmonary Medicine Sleep Medicine Allerg
Written by : Dr. Poonam Subramanian
Updated on : December 2, 2024

Snoring is a common issue that many people face, and it can be more than just an annoyance. For some, it disrupts their own sleep and the sleep of those around them, leading to a dangerous condition called SLEEP apnoea along with fatigue and other health issues . While there are several remedies to address snoring, one effective and natural approach is practicing specific exercises that target the mouth and throat. These exercises can possibly help strengthen the muscles, reduce the likelihood of airway collapse during sleep, and ultimately lessen snoring

Understanding Snoring and Its Causes

Before diving into the exercises, it’s essential to understand what causes snoring. Snoring happens when airflow through the nose and throat is partially or completely blocked during sleep, causing the surrounding tissues to vibrate and produce the snoring sound. Common causes include:

Obesity.. Excess fat deposition around the upper airways

  • Weak muscle tone: When the muscles in the throat and tongue are weak, they tend to collapse more easily, leading to snoring.
  • Obstructions in the airway: This can be due to excess tissue, such as enlarged tonsils or adenoids, or because of a deviated septum.
  • Lifestyle factors: Obesity, alcohol consumption, and smoking can contribute to snoring.

Understanding these causes helps in selecting the right exercises to target and strengthen specific areas.

Mouth Exercises for Snoring

Mouth exercises are designed to strengthen the muscles in the mouth, including the tongue, cheeks, and jaw. These exercises help in keeping the airway open during sleep, reducing the vibrations that cause snoring.

  1. Tongue Slide: Place the tip of your tongue against the roof of your mouth, then slide it backward. Repeat this motion 20 times daily. This exercise helps tone the muscles of the tongue, reducing its tendency to fall back and block the airway during sleep.
  2. Cheek Hook: Place your finger inside your mouth and pull your cheek outwards while resisting the pull with your cheek muscles. Hold for a few seconds and repeat on both sides. This exercise strengthens the cheek muscles, contributing to better control of the tongue and jaw during sleep.
  3. Jaw Exercise: Open your mouth as wide as possible, then move your lower jaw to the right and hold for 10 seconds. Repeat on the left side. This exercise helps in toning the muscles around the jaw, reducing the chances of snoring.

Throat Exercises to Stop Snoring

Throat exercises are crucial for strengthening the muscles that support the airway. When these muscles are toned, they are less likely to collapse during sleep, which can probably reduce snoring.

  1. Singing: Singing is a fun and effective way to strengthen the throat muscles. Regularly singing at various pitches helps tone the muscles of the soft palate and upper throat. Aim for 20 minutes of singing a day to see improvements.
  2. Vowel Repetition: Repeating the vowels (A, E, I, O, U) out loud for a few minutes each day can strengthen the muscles at the back of the throat and soft palate, reducing snoring.
  3. Neck Curl-Up: Lie down and lift your head slightly while tucking your chin towards your chest. Hold this position for a few seconds, then relax. This exercise tones the muscles around the neck and throat, helping to keep the airway open during sleep.
Transform Your Sleep, Transform Your Life Sleep Soundly, Live Fully with Remesleep

Tongue Exercises for Snoring

The tongue plays a significant role in snoring, as it can easily fall back and block the airway during sleep. Strengthening tongue muscles through targeted exercises can help prevent this.

  1. Tongue Push-Up: Push your tongue against the roof of your mouth and hold it there for 10 seconds. Repeat this exercise several times throughout the day to strengthen the tongue muscles.
  2. Tongue Stretch: Stick your tongue out as far as possible, then move it to the left and right, holding each position for a few seconds. This exercise helps in increasing tongue flexibility and strength.
  3. Myofunctional Therapy: This therapy includes various exercises designed to improve the function of the tongue and other muscles in the mouth and throat. It has been shown to be effective in reducing snoring by training the tongue to rest in the correct position during sleep.

Oropharyngeal Exercises for Snoring

Oropharyngeal exercises focus on the muscles of the mouth and throat, particularly those in the oropharynx—the area at the back of the mouth. These exercises are simple but effective in reducing snoring.

  1. Soft Palate Blowing: Close your mouth, press your lips together, and blow air against the roof of your mouth. This exercise strengthens the muscles of the soft palate, reducing snoring.
  2. Tongue Press: With your mouth open, press the back of your tongue against the floor of your mouth while pressing the tip of your tongue against your bottom front teeth. Hold for a few seconds and repeat.
  3. Breathing Through Your Nose: Practicing nose breathing can help in reducing snoring. This involves taking deep breaths through your nose, holding for a few seconds, and exhaling slowly. This exercise trains your body to breathe through your nose instead of your mouth during sleep.

Effectiveness of Mouth and Throat Exercises

Mouth and throat exercises are a natural and non-invasive way to reduce snoring. While they may not work for everyone, particularly those with more severe snoring or sleep apnea, they can be highly effective for many people. These exercises can be easily incorporated into your daily routine and can complement other snoring remedies you may be trying.

The key to success with these exercises is consistency. It may take a few weeks of regular practice before you notice a reduction in snoring, but the results can be well worth the effort.

However remember that if your snoring is really loud and if you are diagnosed with sleep apnea or have end organ side effects like hypertension heart ailments it’s better to take the advice of our expert Somnologists and rule out Sleep apnea by doing a sleep study.

Conclusion

Mouth and throat exercises offer a simple, natural, and effective way to reduce snoring. By strengthening the muscles in these areas, you can help keep your airway open during sleep, leading to quieter and more restful nights. If you or someone you know struggles with snoring, consider adding these exercises to your daily routine and experience the potential benefits.

These exercises can be especially beneficial when combined with other snoring solutions and lifestyle changes, such as maintaining a healthy weight, avoiding alcohol before bed, and sleeping on your side. Remember, consistency is key, and with regular practice, you may find yourself snoring less and sleeping better.

Book Free Expert Consultation
Table of Contents
Book Free Expert Consultation
Related Articles

Book Free Expert Consultation

Book Free Expert Consultation