Snoring not only keeps you and your spouse up at night — it can be dangerous to your health. Loud snoring can increase your daytime fatigue and cause you to stop breathing as you sleep, which can affect your heart. If you snore with your mouth closed, this can indicate a problem with your tongue positioning. On the other hand, sleeping with your mouth open may indicate a throat issue, HelpGuide.org states. You can remedy these types of snoring by performing regular exercises to boost muscle control in the throat and tongue.
You can strengthen muscles in the upper respiratory tract by exercising. This exercise from HelpGuide.org helps strengthen muscles in the upper respiratory tract. Spending 30 minutes per day performing these and other exercises can help reduce snoring. The first exercise is to repeat the vowels of the alphabet aloud for 3 minutes at a time each day. Practice saying “A-E-I-O-U” slowly at first, then increase the speed to boost your muscle control. Continue repeating for a period of 3 minutes.
This exercise from HelpGuide.org is performed for a duration of 3 minutes. Begin by placing the very tip of your tongue in the area just behind your upper front teeth. Move your tongue backward, toward your uvula, the soft tissue dangling from the back of your tongue. Then return to your starting position when you have reached the furthest point at the back of your mouth.
This exercise from Dr. Dan Peterson of Family Gently Dental Care should be repeated five times and can be performed twice daily to help reduce snoring. Begin by opening your mouth as far as you can, then closing your mouth by fully pressing the lips together. Next, pucker your lips as if you're giving a kiss and hold for 10 seconds. Relax your mouth and repeat the sequence by opening and closing your mouth.
This exercise from HelpGuide.org begins with moving the jaw from side to side. Open your mouth slightly and move the jaw to the right and hold this stretch for 30 seconds. Release and repeat on the left side, holding again for 30 seconds.
Singing out loud can help improve muscle control in your throat and in the soft palate, the area in the back of your throat that can reverberate when your snore, HelpGuide.org states. Turn on your favorite music and “exercise” your vocal cords to reduce snoring.