We all know how damaging snoring can be in a relationship. Snoring hurts not only the person snoring, but the people that have to listen to it. Bad snoring can disrupt sleep patterns, culture resentment between partners, and start to deteriorate the health of the snoring individual. While many places promise to sell you anti snoring devices, or some home cooked snoring remedies, there really is no one stop shop to cure the snoring problems that plague you. So in an effort to help shed some transparency on snoring, we decided to put together a guide full of eight great exercises that can help alleviate your snoring problems and eventually, hopefully, cure them for you.
Strengthen your tongue!
Most people don’t realize it, but your tongue is actually one of the key components as to why you snore so much. The reason that your tongue can be a problem for your snoring is that, during sleep, it can fall backwards and block the path of air coming from your throat. This obviously leads to breathing issues, the root of snoring problems, and thus exacerbating the entire problem. So if you make your tongue stronger you can go help to ease your issues. To try and prevent snoring, attempt to do these simple exercises with your tongue. Extend your tongue as far out from your mouth as possible and then move it side to side and up and down without letting it curl. Repeat the process for ten to fifteen seconds and do the process over again as many times as you want every day. Doing these exercises may seem silly at first, but you should start to notice when it is working – and your partner certainly will!
Do chin presses!
As snoring is a symptom of your breathing not functioning, it makes sense that your throat should be included when you attempt to fix your issues. Snoring is super common for people who are overweight, old, or have problems with their respiratory system. The aforementioned demographics tend to have weakened throat muscles, so you want to address that fact by strengthening them with chin presses. Place one finger on your chin and gently press it down and back so you can tuck it. You’ll feel the muscles tense in your neck as you tuck your chin in. Once you are tucked you should hold the position for about ten to fifteen seconds. Repeat this exercise several times as you lay in bed before going to sleep. Repeat this on a nightly basis and trust in the process, you should soon start to see some results!
Work your vowels!
This next exercise should serve to loosen up both your tongue and your actual jaw muscles before you to go sleep. So if you are slightly self conscious you might want to try this exercise while in the bathroom or when you are not with your partner. For this exercise you want to actually repeat all of the vowels in the alphabet over and over at least twenty to thirty five times. You don’t have to yell the letters but you do want to say them loud enough that you actually feel your throat move with the effort. As you repeat the process over and over again you should start to feel your muscles relax and loosen up. This is no different than what a singer might do before going on stage. Speaking of singing..
So this is probably the second most ambitious exercise we have on this list. Singing isn’t something everybody feels comfortable doing. In fact, many people don’t think that they can sing at all. Regardless to your personal opinion on your singing the fact of the matter is that singing can help you alleviate yourself of snoring issues. Singing helps you learn to control your soft palate and that control extends to the other parts of your throat and mouth that contribute to snoring issues. Obviously you don’t need to become a professional singer, but you need to learn to control your voice a little bit. Do it in the car, in the shower, or whenever you have the free opportunity.
Learn to play the didgeridoo!
So this suggested exercise is probably the most ‘out there’ suggestion that we have to offer you, but it works. A research team in Switzerland did an examination of 25 different patients who struggled with snoring. They gave half of the group daily lessons on playing the digeridoo and were stunned when it turned out that the ones who studied the Australian instrument were found to be snoring less and sleeping better. Didgeridoos are not just your typical musical instrument. They are long pipes that you blow into, in order to create a long and low bassy tone. They are a little bit hard to practice in tight living so you would probably be best served using these if you have the time during the day, as doing this at night will get the police called on you. Being that this is a wind driven instrument you will quickly start to find that your throat becomes more powerful and the breathing techniques that you learn will also help the snoring stop. So if you want to opt for the more bizarre snoring treatment, then this may be the route that you should take. We guarantee that you probably haven’t tried this one yet.
Lower jaw extensions!
Many anti snoring exercises will lead you to treat your jaw, as well as the rest of your breathing modules. So we felt like including one of our favorite jaw exercises. This one is pretty simple. All you need to do is move your jaw up and down as if you are chewing food. Don’t actually let your teeth click together, as that isn’t good for them, but go through the motion. Do this exercise several times a day with an empty mouth and make sure to focus on going through the motions as you do it. The second jaw exercise we want to suggest involves the usage of both your hands. For this one you want to gently apply pressure to the lower jaw while your mouth is completely open. Apply pressure here continually for around ten seconds at a time, even if it is a little bit painful. Repeat this process as many times as you can throughout the entire day.
Jaw and tongue slides!
For this exercise you need to be comfortable repeating the same motion over and over again. Fortunately for these moves you can do them whenever you want and wherever you are at without anyone noticing. For the tongue slide you will want to close your mouth and then press your tongue against the back of the top row of your teeth. Slowly slide your tongue across the roof of your mouth and toward your throat, repeating the process over and over again for a total of three minutes. You don’t have to do all three minutes at the same time, but you can if you would like to. This exercise can be done anywhere at any time. Next up is the jaw slide. You will want to open your mouth and move your jaw all the way to the right. Hold the position for thirty seconds. Next up move your jaw to the left and hold it again for thirty seconds. Our last exercise that you can do in this area of your mouth is the ‘hanging ball’ contraction. Open your mouth and contract the muscle located at the back of your mouth repeatedly for up to thirty seconds. You should see your uvula bounce up and down. Repeat this process at least once before you go to bed at night.
General aerobic exercise!
Our final suggestion is for you to start incorporating some for om aerobic exercise into your life. Whether you want to just go jogging or begin lifting weights in a circuit training fashion, this will help improve your general health. Addressing your health as a complete unit, rather than bit by bit, can address problems you didn’t know you had. If nothing else, a long hard day of aerobic exercises will leave you ready to pass out at the end of the night. Aerobic workouts will also teach you how to breathe properly which can go a long way toward helping with snoring.