Snoring is a sleeping problem that occurs in at least half of adults, according to the Mayo Clinic. It happens when your breathing is obstructed while sleeping---often due to the tissues in your throat and soft palate. These tissues vibrate at night, creating a loud snoring sound. Snoring also poses health risks, including an increased risk of high blood pressure and stroke. Medical procedures can curb or eliminate your snoring problem, but you can also self-treat snoring through exercises.
Draw Tongue Back
Start this exercise by placing the tip of your tongue directly behind your top front teeth. Slide your tongue back along the roof of your mouth until you reach the hard palate. Continue this exercise for at least three minutes, and do this once a day to help open up your throat.
Purse Your Lips
Close your mouth and purse your lips for at least 30 seconds every day. According to helpguide.org, this can help you reduce your snoring issue.
Play the Didgeridoo
According to helpguide.org one of the stranger remedies to snoring is learning how to play the didgeridoo. This instrument is native to Australia and uses muscles in your nose and throat that can be strengthened to treat snoring. Medical studies have confirmed that the didgeridoo may alleviate snoring.
Sing
Singing requires muscle control in your mouth and throat, including the soft palate. When you sing, you strengthen these muscles, reducing their risk of growing relaxed in the mouth and causing you to snore.
Shake Your Uvula
The uvula is the small, hanging knob in the back of your throat---it looks similar to a punching bag. The muscles attached to the uvula can become relaxed while sleeping and cause you to snore. But exercising these muscles, you can strengthen and tighten them and reduce or eliminate your snoring. To exercise the muscles, find a mirror and open your mouth so that your uvula is within view. Contract muscles in the back of your throat so that the uvula moves up and down. Do this successively for 30 seconds each day.
