Snoring is a fact of life for many men and women. It is disruptive to sleeping partners as well as to the snorer himself. Snoring often results in less than optimal oxygen intake and frequent waking. When you snore, your soft palate opens and closes as you breathe, and your tongue rolls backward toward your air passage. Modifying your lifestyle to include more exercise and a healthier diet can help, as can various exercises to strengthen the tongue and surrounding muscles.
Push It Out
Performing the exercise of pushing your tongue out requires a mirror to do it properly. Stand in front of the mirror, and stick your tongue out as far as you possibly can. Keep it straight and rigid, and hold that position for few moments. Then, slowly move it to the left and to the right to touch the corners of your lips.
Twister
Speak certain words and phrases known to strengthen the tongue and other muscles that can help to reduce your snoring. Before you go to bed, repeat the phrase "the lips, the teeth, the tip of the tongue," according to the Health Guidance website. Say it 10 to 20 times without pausing.
In and Out
Sticking your tongue in and out of your mouth can help relieve your snoring. Sit or lie comfortably, and move your tongue in and out as fast as you can.
Circles
To make proper antisnoring circles with your tongue, stick it out of your mouth and circle the tip one way for several repetitions, then back the other way. The key is to keep your tongue in contact with your lips at all times.
"Felix Unger"
The tongue position necessary to repeat the name "Felix Unger" exercises your tongue and pharyngeal folds, according to CollectiveWizdom.com. Repeat the name up to 20 times as you lie in bed.
