Some snoring exercises can help reduce or eliminate snoring. Be sure to check with your doctor before beginning any type of exercise regimen, including those for snoring.
While snoring has been the subject of countless jokes and teasing, it can be a major aggravation to those whose sleep is being continually interrupted by an unwanted sleep symphony. About 20 percent of all adults snore, and the likelihood increases with age and gender. Adult men snore approximately twice as much as adult women, with older men representing the largest group of snorers.
Snoring is caused by air attempting to move through narrowed or soft-walled areas in the nose, throat, and mouth. Sometimes, the vibrations are due to anatomical abnormalities, such as exceptionally large tonsils or uvula. In many cases, though, the vibrations are caused simply because the tissue inside the mouth and palate begins to lose its elasticity as people age.
Weak throat muscles can also contribute to snoring. Here are some snoring exercises that can help reduce or eliminate snoring.
Snoring Exercises Program
The act of chewing uses many jaw and throat muscles. Keeping your lips tightly pressed together, move your jaw as if you are chewing a piece of gum. Make sure your back teeth gently press together and then release, just as they do in the act of chewing. Do the chewing exercise for about a minute at a time, several times a day.
Even though we have all been taught that sticking out our tongues is rude, this is one situation where it can help build up the muscles in your throat and jaw. Stick your tongue straight out as far as it will go. Move it from side to side a few times. Then, move it up and down, like you are trying to touch your nose and chin with your tongue. Repeat the side-to-side and up-and-down movement two or three times. Try to do this exercise a couple times each day.
This snoring exercise will help you open up your throat. Place the tip of your tongue behind your top front teeth. Slowly slide your tongue back along the roof of your mouth. Your tongue will stretch as you reach the hard palate. Repeat this exercise for at least two minutes, once a day.
Tongue and Jaw
Strengthening the muscles lining the airway can help prevent vibration as air passes through. This exercise also teaches your tongue to maintain a proper position during sleep. Press your tongue to the roof of your mouth as firmly as you can. Keeping your tongue in this position, slowly move your jaw to the right. Hold the stretch for about 10 seconds. Bring your jaw back to the middle position, then move it to the left. Again, hold for about 10 seconds. Repeat five times.
Sip and Swallow
Strengthening throat muscles also means extending their flexibility and range of motion. This helps the muscles open and close as needed to allow unrestricted passage of air while you sleep, and reduce snoring. Purse your lips as if you were sipping through a straw. Inhale, then flatten out your lips, press them together, and swallow. Keep your lips pressed together as you exhale through your nose. Relax your lips. Repeat this snoring exercise four or five times a day.
Singing is a great way to exercise the throat muscles. Spend at least 20 minutes each day singing your favorite songs out loud. One of the added benefits of this exercise is that it can be done virtually anywhere, and while you are doing other things.
This speaking exercise should be done just before bedtime. It exercises the tongue, throat, and palate. Repeat this phrase out loud 10 to 20 times before going to sleep, “The lips, the teeth, the tip of the tongue.”