People snore for all sorts of different reasons. These can include genetics, gender (males snore more than females), age (the older you are, the more likely you are to snore), certain health conditions, mouth or throat polyps/obstructions, sleep position and body fat percentage, among other possibilities.
For those who experience overly-lax muscles during sleep (some laxness is to be expected, but this effect will vary from sleeper to sleeper) or who lack overall muscle tone, some exercises could help, experts are now saying.
Mouth exercises for snoring aren’t exactly new. Evidence of sometimes ineffective, often odd, and generally dubious mouth and throat “workouts” can be found going back centuries into the past.
However, today we’re closer than ever to scientifically-backed exercises to help alleviate snoring, sleep experts say.
Here are six exercises from huffingtonpost.com that just might make the difference between sleepless nights and snore-no-more. (For complete info and for a picture of each exercise, look here.)
- Tongue Slide: Push the tip of the tongue against the roof of your mouth (a.k.a. the hard palate) and slide the tongue backward. Repeat 20 times.
- Roof Smoosh: Suck the tongue upward, pressing the entire tongue against flush with the palate. Repeat 20 times.
- Tongue Carpet: Force the underside of the tongue against the floor of the mouth while keeping the tip of the tongue in contact with the bottom front teeth. Repeat 20 times.
- Say Aah: As you do for the doctor when she inspects your throat, lift the soft palate (the back of the roof of your mouth) and uvula. Repeat 20 times.
- Cheek Push: Wash your hands and then insert your right index finger into your mouth, pressing the inside of your finger against the length of your left cheek. Engage your cheek muscle and return the pressure against your finger. Repeat 10 times. Switch sides, repeat 10 times.
- Chew evenly: Whenever you’re eating, remember to alternate the side of your mouth that you chew and swallow food with.
With all this said: should you do oral exercises in order to lessen snoring?
Some professionals, as well as individuals who have attempted such programs, state that they are uncomfortable to do and aren’t sustainable over time.
On the other hand, if you’ve been unsuccessful so far in other ways to attempt to reduce your snoring, and are looking to avoid expensive surgeries or appliances, they may be worth a try.
Have you tried mouth exercises for snoring? Did you see an improvement? If so, which exercises did you perform, how often, and how long was it before you saw success? Contact us and let us know your experiences, or leave a Comment below.