If there’s one workout that could help you to stop snoring, it’s this one. It focuses on three key areas: the tongue, the soft palate and the lower throat.
Tightening the tongue
Increasing tone and strength helps to bring the tongue forward and widen this space, reducing frequency and volume in snoring.
Stick your tongue out straight as far as it will go. Try to touch the tip of your tongue to the end of your nose, then depress it to touch your chin, then move it to touch your left then right cheek. Repeat quickly 10 times.
Move the tip of your tongue backwards in your mouth so it curls over towards the soft palate. Stretch it as far back as it will go, then bring it forward to touch the back of the upper teeth. Repeat quickly 15 times.
Grip the tip of your tongue gently between your teeth. Make a humming sound starting deep then increase in frequency until it’s as high-pitched as you can make it. Repeat 10 times.
Tightening the soft palate
This is the soft, mobile structure in the back of your mouth which can flap about – and it’s this part that causes that snoring noise.
Mouth stretchers (the hippo)
Open your mouth as widely as you can and say, “Ahhhhhhhhh” for 20 seconds. Use a timer. Repeat once.
With your mouth closed, breathe in sharply through the nose. The sensation you feel is a raising of the roof of the mouth. Do this rapidly in four sets of five repetitions each, with a five-second break between each set.
Extended half intervals
With your tongue protruding out of your mouth as far as it will go, take long deep breaths in and out of your nose. Repeat 20 times.
Tightening the lower throat
Increasing tone and strength here helps hold the airway open during sleep.
Swallow 10 times in a row with your mouth closed. Make it as forceful as you can. This is a lot harder than you might think, so take your time and persevere.
With your tongue out as far as it will go, take a deep breath and make a high-pitched noise for 30 seconds. It can be at low volume so you don’t wake the rest of the house.
Complete a standard swallow motion but make it last five seconds. Hold as much pressure as possible in the throat throughout and repeat five times.
The key to getting this exercise right is a slow, controlled swallow. With practise you’ll become quicker and better.