There are several ways to potentially reduce snoring, but it’s essential to understand that not all methods work for everyone. Here are some lifestyle-changing options you can try, that may help you stop snoring naturally; as well as some mouth exercises that may help.
This site does not provide medical advice.
Change Your Sleeping Position
Sleeping on your side instead of your back can help reduce snoring as it keeps your tongue from blocking your airway.
Lose Weight
Excess weight, particularly around the neck, can contribute to snoring. Losing weight can help alleviate this issue.
Avoid Alcohol and Sedatives
These substances can relax your throat muscles and increase the likelihood of snoring.
Keep Your Nasal Passages Clear
Using a saline spray or a neti pot to clear your nasal passages before bed can help reduce snoring.
Use a Mouth Guard or Nasal Strips
These devices can help open your airways and reduce snoring.
Elevate Your Head
Using extra pillows to elevate your head can help prevent your tongue from falling back and blocking your airway.
Quit Smoking
Smoking irritates the membranes in the nose and throat, which can contribute to snoring.
Stay Hydrated
Drinking plenty of water can help prevent the thickening of mucus in your nose and throat, reducing snoring.
Sleep Apnea
Remember, snoring can sometimes be a symptom of a more severe condition like sleep apnea. If you’re concerned about your snoring or it’s affecting your sleep, it’s a good idea to consult with a healthcare professional.
Singing Lessons or Mouth Exercises
These can help strengthen the muscles in your throat and reduce snoring. Singing can help strengthen your throat muscles. Try singing along to your favorite songs for 10-15 minutes each day.
Oropharyngeal Exercises
Mouth exercises, also known as oropharyngeal exercises, can help strengthen the muscles in your throat, which can reduce snoring. Here are a few exercises you can try.
Tongue Push-Ups
Place your tongue on the roof of your mouth and push up as far as possible. Hold for 3 minutes, then relax your tongue.
Lip Pulls
Pucker your lips as if you’re trying to kiss something, then hold for 3 minutes.
Cheek Sucks
Suck in your cheeks as if you’re trying to whistle, then hold for 3 minutes.
Repeat Vowel Sounds
Say each vowel (A, E, I, O, U) out loud, emphasizing the sound of each one. Repeat this 10 times.
Tongue Slide
Stick your tongue out as far as possible, then slide it side to side along your lips. Repeat this motion 10 times.
Tongue Hold
Place your tongue behind your upper front teeth. Hold for 3 minutes, then relax your tongue.
Remember to consult with a healthcare professional or speech therapist for more personalized guidance on these exercises. It’s essential to maintain proper technique and perform these exercises regularly to see results.