Banish Snoring and Sleep Apnea with These Mouth and Throat Exercises

Are you one of the millions of people who struggles with snoring or obstructive sleep apnea (OSA)? These common sleep issues don't just disrupt your partner's rest - they can have serious impacts on your own health and wellbeing.

But there's good news - research has shown that easy, at-home mouth and throat exercises can help tone the muscles in your airway, reducing snoring and improving sleep apnea. As a board-certified sleep medicine specialist, I've seen firsthand how these simple exercises can make a big difference.

In this blog post, I'll share the top exercises you can do to strengthen your tongue, face, and throat muscles - and get better sleep as a result.

Why Do We Snore and Have Obstructive Sleep Apnea? Snoring happens when the tissue in the back of the throat becomes relaxed and floppy during sleep. As air is forced through, it causes this tissue to vibrate, creating that familiar snoring sound.

Obstructive sleep apnea takes this one step further. In OSA, the airway becomes so blocked that breathing actually stops for short periods throughout the night. This disrupts sleep and can lead to serious health issues if left untreated.

The good news is that many cases of snoring and mild-to-moderate sleep apnea can be improved through targeted mouth and throat exercises. These exercises strengthen the airway muscles, preventing them from collapsing and obstructing breathing.

The Top Mouth and Throat Exercises to Try There are several different types of exercises you can do to target the key muscles involved in snoring and OSA. Here are some of the most effective ones:

Tongue Exercises

• Tongue slide: Press the tip of your tongue against the back of your top front teeth, then slowly slide it backward along the roof of your mouth. Repeat 5-10 times.
• Tongue stretch: Stick out your tongue as far as you can, trying to touch your chin. Hold for 10-15 seconds and repeat 5 times.
• Tongue push-up: Press your entire tongue up against the roof of your mouth and hold for 10 seconds. Repeat 5 times.
• Tongue push-down: Place the tip of your tongue against your bottom front teeth, then press the back of your tongue down toward the floor of your mouth. Hold for 10 seconds and repeat 5 times.

Face Exercises

• Cheek hook: Use a hooked finger to lightly pull your cheek outward, then use your facial muscles to pull it back in. Repeat 10 times on each side.
• Jaw stretch: Tightly close your mouth by pursing your lips, then open your mouth and relax your jaw. Repeat 10 times.

Breathing Exercises

• Breathe through your nose: With your mouth closed, inhale through your nose. Then use a finger to close one nostril and exhale through the other. Repeat 10 times, alternating nostrils.
• Pronounce vowel sounds: Slowly say the vowel sounds "a-e-i-o-u," stretching them out and focusing on the muscle movements.

How Often Should You Do These Exercises? To see real results in reducing snoring and sleep apnea, plan to do these mouth and throat exercises for at least 10 minutes per day, 2-3 times per day. Most research shows that it takes about 3 months of consistent practice to notice significant improvements.

While these exercises won't work for everyone, they are a safe and natural way to strengthen your airway muscles. Many people find that they can reduce or even eliminate their need for bulky CPAP machines or other sleep apnea treatments.

Of course, it's still important to talk to your doctor if you have issues with snoring or sleep apnea. They can help determine the underlying cause and recommend the best treatment approach, which may include a combination of lifestyle changes, oral devices, and medical therapy.

Ready to get started? Incorporate these simple mouth and throat exercises into your daily routine and start sleeping (and snoring) better. Feel free to reach out to our team if you have any other questions!