Snoring is a common sleep occurrence in many people. According to HealthGuidance.org, snoring results from an obstruction of the airflow in your air passage. It is created by air running over the soft palate of the mouth, creating the loud snoring sound that can be disruptive during sleep. Snoring can also occur due to a stuffy nose, in some instances. While snoring can be a chronic problem, there are numerous exercises you can do to stop snoring.
Make Chewing Motions
The chewing motion helps exercise the muscles in your mouth, tongue and jaws and can reduce the severity of your snoring. It may also eliminate the snoring entirely, depending on the severity of your condition. If you are lying in bed, pretend you are chewing gum to exercise these muscles. You can do this every day as needed to treat your snoring.
Exercise the Jaw
Sticking out your jaw can work out the mouth muscles and open up the back of your throat where snoring occurs. To perform this exercise, HealthGuidance.org recommends sticking out your lower jaw so that the teeth are exposed and extending beyond the upper set of teeth. Hold this position for 10 seconds, then release. Do this five to 10 times each day.
Tongue Movement Exercises
Exercising the tongue can also help to open up the throat, according to HealthGuidance.org. A simple tongue exercise can be done by sticking your tongue straight out as far as you can. Once stuck out, move your tongue to the left and right, touching the corners of your lips while keeping the tongue straight. To make sure you do the exercise properly, it's recommended that you do this in front of a mirror.
A simple speaking exercise prior to bedtime can help prevent snoring episodes while sleeping, according to HealthGuidance.org. To use this exercise, repeat the phrase, "The lips, the teeth, the tip of the tongue." Do this 10 to 20 times before going to sleep.
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