5 Simple Throat Exercises to Help You Stop Snoring
Snoring affects millions worldwide, causing sleep problems for the snorer and their partners. Although many devices and treatments are available, many don’t tackle the main reason for snoring: weak or blocked throat muscles. If you’ve tried everything and still haven’t found a solution, don’t worry. Throat exercises could be a simple, effective, and lasting way to stop snoring.
These exercises help by strengthening the muscles in your throat, tongue, and jaw, lowering the chance of your airway getting blocked. In this article, we’ll look at five easy throat exercises to help you stop snoring and sleep better.
What Makes People Snore?
Before we look at these exercises, it’s important to know why people snore.
1. Weak Throat Muscles
As we get older, the muscles in our throat can get weaker, making it easier for the airway to close during sleep. This closing causes the sound of snoring.
2. Tongue Position
If your tongue moves back into your throat while you sleep, it can block the airway a little, causing snoring.
3. Blocked Nose
Allergies, colds, or problems with the shape of your nose can make you snore.
4. Lifestyle Choices
Being overweight, drinking alcohol before bed, or sleeping on your back can make snoring more likely.
How Throat Exercises Help?
Throat exercises, also known as oropharyngeal exercises, make the muscles in your tongue, throat, and soft palate stronger.
With regular practice, these exercises can decrease tissue vibrations and help keep your airway open while you sleep. The best part is that they are painless, free, and can be done almost anywhere.
Here are five easy exercises to try:
1. Tongue Slide Exercise
How It Works
This exercise makes your tongue stronger and stops it from falling back into your throat while you sleep.
Steps:
- Touch the tip of your tongue to the top of your mouth.
- Gently slide your tongue back along the top of your mouth.
- Do this 10–15 times.
Benefits:
- Helps keep your tongue in the right position.
- Reduces airway blockage caused by your tongue.
2. Jaw Relaxation Exercise
How It Works
This exercise focuses on the muscles in the jaw and throat, helping to keep the airway in better shape.
Steps:
- Open your mouth as wide as you can.
- Move your lower jaw to the left and hold it there for 5 seconds.
- Then, move your lower jaw to the right and hold it for another 5 seconds.
- Do this 10 times.
Benefits:
- Makes the jaw muscles stronger.
- Helps keep the airway in the right position.
3. “O” and “E” Voice Exercise
How It Works
This exercise works on the soft palate and throat muscles by using your vocal cords.
Steps:
- Say the letter “O” clearly, making the sound last for 5 seconds.
- Next, say the letter “E” and do the same.
- Switch between “O” and “E” for 2 minutes.
Benefits:
- Lowers the vibration in the soft palate.
- Makes the throat muscles stronger.
4. Throat Press Exercise
How It Works
This exercise helps to make the muscles at the bottom of your tongue and in your throat stronger.
Steps:
- Put your tongue flat against the top of your mouth.
- Push your tongue up firmly for 10 seconds.
- Relax and do this 10–15 times.
Benefits:
- Makes your throat muscles tighter.
- Helps stop your airway from closing.
5. The Balloon Blow Exercise
How It Works
This exercise is like blowing up a balloon, which helps to make your breathing muscles stronger.
Steps:
- Take a deep breath and put your lips around a balloon.
- Blow out slowly into the balloon, making it as big as you can.
- Do this 5–10 times.
Benefits:
- Makes your breathing muscles stronger.
- Helps you breathe in a controlled way.
Regular Practice is Essential
To achieve visible improvements, perform these exercises every day for at least 4–6 weeks. Many individuals notice a significant reduction in snoring and better sleep within just a few weeks.
Additional Lifestyle Changes to Support Throat Exercises
While these exercises are very effective, making some lifestyle changes can further boost their benefits:
- Keep a Healthy Weight: Extra weight can put pressure on your airway.
- Sleep on Your Side: Lying on your back makes snoring more likely.
- Avoid Alcohol Before Sleep: Alcohol relaxes the muscles in your throat, making snoring worse.
- Stay Hydrated: Dehydration can cause nasal and throat tissues to stick together, increasing the noise of snoring.
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Conclusion
Snoring doesn’t need to take over your life or disturb your sleep. By doing easy throat exercises regularly, you can make your airway muscles stronger, lessen snoring, and have calm nights. Combine these exercises with good habits, and you’re on the path to long-lasting benefits.
Why delay? Begin these exercises now and make the first move towards peaceful, snore-free nights!
Affiliate Disclaimer:
This article contains affiliate links, where you can purchase products. I greatly appreciate the small commission I receive when you make a purchase. However, your purchase cost will still be added. I wish you good luck as you chase your goal.
