Anyone who sleeps in earshot of your snoring will appreciate anything you do to relieve the condition. Snoring is generally harmless, and results when the tissues of the soft palate, throat or tongue partly obstruct the airway during sleep, producing the classic sawing wood noise that other people prefer not to hear. Singing and other exercises that tone the muscles of the throat, tongue and pallet can sometimes relieve snoring. Consult your doctor before attempting any kind of self-treatment if you have any medical concerns.
Step 1
Make the sound "ung-gah." Repeat the sound for at least five minutes. On the "ung" sound, your soft palate drops down, and on the "gah" sound, your lift the soft palate. Conditioning your soft palate through exercises can help keep it from blocking your airway during sleep and relieve snoring.
Step 2
Sing for 20 minutes a day. Sing off-key -- any kind of singing you can do will help improve your muscle tone. Flabby tissues in the back of the throat contribute to snoring and obstructive sleep apnea in some people, reports Philip S. Chua, M.D. at Cebu Doctors' University.
Step 3
Perform a daily throat and tongue workout. Yawn, and extend the yawn for as long as possible. Repeat at least three times. Raise your tongue against the roof of your mouth and press upward with your tongue. Hold for a slow count of five, and repeat five times. Chew gum and exaggerate the movements of your jaw both up and down and side to side. Continue for at least five minutes.
Step 4
Play the recorder or other wind instrument. Playing a wind instrument can help condition your palate and throat muscles due to the rhythmic contractions and breathing techniques involved in producing sound. Practice with the instrument at least 15 minutes a day.
Tips and Warnings
- Exercises won't help some causes of snoring, such as polyps. If you're self-conscious about singing, sing in the shower or your car. Lose weight to reduce snoring. Some men snore more after sex. Having sex in the morning or early evening instead of at bedtime may help to reduce snoring.
Things You'll Need
- Recorder or other wind instrument
