Snoring can disturb your sleep and leave you feeling tired the next morning. It often happens when the muscles in your tongue, mouth and throat relax too much during sleep, narrowing the airway and causing vibrations that produce the familiar snoring sound. While these exercises may not work for everyone, strengthening the muscles around the airway may help reduce snoring for some people.
ALSO READ: Think Your Workout Is Healthy? These 5 Gym Mistakes Could Say Otherwise
Simple exercise to try at home
1. Try Tongue Exercises
Tongue exercises can help strengthen the muscles that support your airway. Start by placing the tip of your tongue just behind your upper front teeth. Slowly slide your tongue backward along the roof of your mouth. Repeat this movement 10 times. You can do the exercise twice a day, once in the morning and once at night.
2. Say All the Vowels
This simple exercise works the muscles of your throat and soft palate. Slowly say the vowels A, E, I, O and U out loud and clearly. Repeat the sequence three to five times. Try doing this exercise twice a day for better consistency.
3. Try the Cheek Push Exercise
This exercise works the muscles inside your cheeks and mouth. Close your mouth and puff out one cheek with air. Gently press against the outside of your cheek with your hand while using your cheek muscles to push back. Hold the position for five to 10 seconds, then switch sides. Repeat five times on each side.
4. Try Jaw Resistance Exercises
Jaw exercises can help strengthen the muscles around your mouth and jaw. Open your mouth comfortably and slowly move your lower jaw from one side to the other. Repeat the movement several times without forcing your jaw or causing discomfort.
A Simple Tip to Reduce Snoring
Consistency is important when trying mouth exercises for snoring. Make these exercises part of your daily routine and give your body time to respond. However, exercises may not address the underlying cause of snoring in every case. If you snore very loudly, stop breathing during sleep, wake up gasping for air or feel excessively tired during the day, speak with a doctor. These can be signs of sleep apnea, which may require medical evaluation.
Read More Such Articles On Lifestyle Mantra: CLICK MORE