How to Stop Snoring ? - 3 Simple Exercises

After all, who wouldn’t want a quiet and peaceful surrounding to get a good sleep after a tough day’s work?

So if snoring is the cause of your worry, here’s some good news. Researchers have found that a set of few simple tongue exercises can reduce the frequency of snoring by 36 % and total power of snoring by 59%

"This study demonstrates a promising, non-invasive treatment for large populations suffering from snoring," said Barbara Phillips, medical director, sleep laboratory at the University of Kentucky College of Medicine in the US.

One of the key factors that cause snoring is the tongue. This is because it tends to fall backwards during sleep, thus blocking the air passage of the throat. It is therefore important to strengthen your tongue muscles to help curb snoring. 

The 3 exercises –

1. The Slide: Snorers should try pushing the tip of the tongue against the roof of the mouth and sliding the tongue backward. It should be done for ten to fifteen seconds and then slowly put the tongue back for a few seconds before repeating the entire process over again.

2. The Press: Sucking the tongue upward against the roof of the mouth, and pressing the entire tongue against the roof of the mouth can also help. Do this as many times a day as you can for at least a few minutes.

3. The Roll: Forcing the back of the tongue against the floor of the mouth while keeping the tip of the tongue in contact with the bottom, front teeth and elevating the back of the roof of the mouth and uvula while saying the vowel "A".