Simple exercises that can help control snoring

When we say exercises to stop snoring, we are mainly referring to those exercises which work the jaw, tongue, and facial muscles, to strengthen them and help keep these muscles tighter during sleep which reduces the blockages of the air pathways. 

Of course, if you happen to be overweight, this could be one of the major reasons why you snore, so it is always helpful to perform regular exercises to help you get in better shape, which will definitely reduce your snoring. Still, as most people know about the exercises which can help you to lose weight already, we will focus on mainly on facial exercises which can also help to reduce snoring.

Below you will find a list of some of the most common and most successful exercises to stop snoring. We have broken them down into categories based on the different muscles and types of exercises. 

Tongue Exercises to Stop Snoring:

The tongue is one of the main culprits behind many people’s snoring problems, because it can fall backwards during sleep and block the airway at the back of the throat. By strengthening your tongue, you can help eliminate this problem. 

The main type of tongue stop snoring exercise is a simple tongue extension. Try to stick your tongue as far out of your mouth as possible, and then move it side to side (trying to touch it to the corners of your lips) and up and down without curling the tongue. 

You should do this for ten to fifteen seconds, and then slowly put the tongue back into your mouth for a few seconds before repeating the entire process over again.  Do this as many times a day as you can, but for at least a few minutes a day. 

Many people feel quite silly doing this exercise, so it may be best to do in private so you can feel more comfortable. This exercise will not only help strengthen the muscle at the back of the tongue, but also the jaw as well, and should help reduce snoring, especially when combined with the other exercises listed below.

Jaw Exercises to Stop Snoring:

There are many different jaw exercises that one can do to help stop snoring or at least reduce the level of snoring. One of the easiest exercises is a simple chewing exercise, where you pretend that you are chewing on a piece of gum. 

Move the jaw up and down in a chewing motion for a minute or two at a time, several times daily. It may sound strange, but simply chewing food is not enough, and you need to do this exercise without anything in your mouth for it to be most effective.

Another easy exercise is to try and stick your lower jaw out past the upper jaw and hold it there for around ten seconds at a time. You need to make sure your teeth are showing when the jaw protrudes forward to get the most out of this particular anti-snoring exercise. Try to do this at least 10 times a day, and you should see results fairly quickly. 

Another anti-snoring exercise involving your jaw is to simply open your mouth as wide as you possibly can, and hold it open for around ten seconds. Again, this should be done as often as possible, but at least 10 times a day. 

Similarly, you should also try to make as big of an exaggerated smile as possible, and again hold it for around ten seconds before stopping, then repeat the procedure as often as you can throughout the day.

The final jaw anti-snoring exercise we will mention is one of the most useful, but also one of the only ones that requires the use of your hands, so it may be necessary to dedicate a few minutes a day to this particular exercise, whereas the other ones can be done at work or while watching TV or sitting at the computer. 

In this exercise, you should again open your mouth wide, and then use your hands to gently apply pressure to your lower jaw while the mouth is open. You should slowly apply continual pressure almost until the point where it becomes painful. Do this for around ten seconds at a time and again, as many times throughout the day as you possibly can.

Throat Anti-Snoring Exercises:

Believe it or not, singing is actually one of the best exercises to stop snoring that you can do. Try to practice singing in the shower or the car (mind the road!) if you are worried about people hearing you, and this will quickly help to strengthen all of the above: your throat, jaw, and tongue! And it lifts up your spirits, too!

While singing songs is helpful, it is probably better to do singing exercises such as those done by professionals when they are warming up their throat muscles before a performance. A good one to try is to sing “la, la, la, la” moving up and down through different notes and pitches, before moving on to “fa, fa, fa, fa” and finally “ma, ma, ma, ma.”

Another exercise you can perform is to say each vowel over and over at least twenty or thirty times right before you go to sleep. This works to loosen up your tongue and jaw muscles before you go to sleep. Again, if you feel self-conscious doing this exercise, then maybe try it in the bathroom before going to bed so you don’t have to worry about looking foolish in front of your partner.

Some Few more Exercises using your Tongue:

The Slide: Snorers should try pushing the tip of the tongue against the roof of the mouth and sliding the tongue backward. It should be done for ten to fifteen seconds and then slowly put the tongue back for a few seconds before repeating the entire process over again.

The Press: Sucking the tongue upward against the roof of the mouth, and pressing the entire tongue against the roof of the mouth can also help. Do this as many times a day as you can for at least a few minutes.

The Roll: Forcing the back of the tongue against the floor of the mouth while keeping the tip of the tongue in contact with the bottom, front teeth and elevating the back of the roof of the mouth and uvula while saying the vowel "A".