Snoring is an annoying habit that can disturb the people around us while robbing us of a restful sleep. Everyone knows that snoring is a nuisance. What a lot of people don’t know is that exercising can help alleviate, if not solve, the problem. We’re not talking about a trip to the gym (although better all around health does contribute to how well you sleep at night). What we’re referring to is throat exercises to stop snoring. These are very effective, but be forewarned: you’ll want to do them in the privacy of your own home. Otherwise, you’ll just end up looking silly.
- Tongue Pressing – Think of it like bench pressing without the weights (or bench). Push your tongue as far out as you can; really stretch it. Do this three times in a row, and then on the third, try to touch your nose with your tongue. This will strengthen the muscles in your tongue and make it less likely for the tongue to rest on your throat while you sleep.
- Vocal Stimulation – You don’t have to get prepped for American Idol, but a few vocal exercises will help strengthen the muscles in your throat. You’ve probably seen actors on television do this from time to time. First you’ll need to sing at the top of your lungs, something simple and repetitive like la-la-la. Try and hold each note for three to five seconds, then repeat the process three times. It is important that you work hard enough to strengthen your muscles, but don’t strain them.
- Smile! – Believe it or not, practicing your best cheesy smile can help strengthen the muscles in your mouth and jaw. Once your jaw is stronger, it will be less likely to fall out of place and put pressure on your throat.
- Smooches - Practicing kissing works much in the same way as smiling; it just works different muscles.
- Chewing gum – Yes, don’t tell mom she was wrong, but chewing gum can actually be good for you. If you chew gum for a few hours a day, you’ll be working on strengthening the muscles in your jaw.
- Resistance training – try pushing against your chin for two to three minutes at a time. Of course, the whole while you will be pushing back with your chin to keep your jaw in place. This one is extremely helpful in training that lazy jaw to stay put at night. It also helps to train your subliminal mind that the chin should always remain in its proper upright position.
These are some great exercises to get your jaw, mouth, and tongue in tip-top shape – which is sure to result in a more restful sleep. Just remember, with the exception of chewing gum and an occasional smile or smooch, these exercises are not meant to be done in public. That’s right: throat exercises to stop snoring are not safe for work, unless of course you like people thinking you’re a little off your rocker!
Also check out HelpGuide.org’s guide to throat exercises for snoring.