THE WORK­OUT

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.

DRUM - - Health -

Tight­en­ing the tongue

In­creas­ing tone and strength helps to bring the tongue for­ward and widen this space, re­duc­ing fre­quency and vol­ume in snor­ing.

Tongue ex­ten­ders

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.

Tongue curls

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.

Hum­mers

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.

In­ter­vals

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.

Gulpers

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.

Pitch­ers

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.

Boas

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.

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