Do you snore every night? Is your partner complaining that your snores are keeping them awake? Your snoring may be disrupting your sleep, waking you up during the night, or causing daytime fatigue.
There are ways to reduce snoring and improve your sleep. Throat and mouth exercises can even help alleviate mild obstructive sleep apnea by strengthening the muscles in your throat and mouth. Over time, these exercises can reduce the frequency and intensity of snoring. Here are some exercises that may help.
How Do Exercises Help with Snoring?
Snoring and sleep apnea often occur because the muscles in the throat and mouth are too relaxed, partially blocking the airway. Exercises can tone these muscles, much like strengthening your arm or leg muscles at the gym. Stronger muscles are less likely to collapse or flutter during sleep.
It’s recommended to practice these exercises for 5–10 minutes daily. Noticeable changes in snoring may take 2–3 months. Just like building muscle at the gym, results are gradual. Consult a sleep specialist to learn more about these exercises and other ways to reduce snoring.
Exercises to Help with Snoring
Facial Exercises
Mouth and facial exercises strengthen the muscles in your face and can help reduce snoring.
Cheek Hook:
- Use a finger to pull your cheek outward, then use your facial muscles to pull it inward. Repeat several times on each side.
Tightly Closing Mouth:
- Close your mouth tightly and purse your lips, then open to relax the muscles. Repeat several times.
Tongue Exercises
Tongue exercises improve positioning during sleep and prevent the tongue from blocking your airway.
Tongue Slide:
- Place your tongue at the roof of your mouth behind your top teeth. Slide your tongue backward while keeping the tip on the roof. Repeat several times.
Tongue Stretch:
- Stretch your tongue as far as it will go, down toward your chin. Hold a few seconds, then release. Repeat several times.
Breathing Exercises
Breathing exercises strengthen muscles and encourage nasal breathing, which can prevent snoring.
Single Nostril Breathing:
- Inhale deeply through your nose. Close one nostril with a finger and exhale slowly through the other. Remove your finger and inhale deeply, then switch nostrils. Repeat several times.
Vocal Exercises
Vocal exercises strengthen your vocal cords and muscles in the neck and throat.
Saying Vowels:
- Say the vowel sounds a-e-i-o-u slowly and deliberately.
- Stretch out the sounds slowly, then say them rapidly.
- Repeat each vowel several times or try different combinations.
Singing:
- Singing activates muscles in the mouth, throat, and neck. Practice daily, stretching your vocal range and focusing on clear pronunciation to strengthen these muscles and reduce snoring.
Sound Sleep Medical
Try these exercises and visit Sound Sleep Medical for more strategies to reduce snoring. We may recommend changes to your sleep position, pillow, or sleep hygiene, and evaluate if sleep apnea is contributing to your nighttime snoring and daytime fatigue. If you’re struggling to get restful sleep, contact us today to improve your sleep quality.
