Get Rid of Snoring: 3 Throat Exercises to Add to Your Routine

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It is estimated that around 45% of adults snore occasionally and 25% snore regularly. Not only can snoring disrupt your sleep and your partner’s sleep, but it can also be a sign of an underlying health issue. Many people turn to expensive devices or surgery to try and get rid of snoring, but there are simple and natural exercises that can help strengthen the throat muscles and reduce snoring. In this blog post, we will discuss three throat exercises that you can add to your routine to help get rid of snoring.

1. Tongue Presses
The first exercise to add to your routine is tongue presses. This exercise helps strengthen the muscles in the back of your throat, which can help keep your airway open and reduce snoring. To do this exercise, start by sitting up straight and sticking your tongue out as far as possible. Press your tongue against the roof of your mouth and hold for five seconds. Then relax and repeat this process 10 times. As you get more comfortable with this exercise, you can increase the length of time you hold your tongue against the roof of your mouth.

Get Rid of Snoring: 3 Throat Exercises to Add to Your Routine

2. Jaw Toning
Another exercise to try is jaw toning. This exercise targets the muscles in your jaw and can help prevent your mouth from falling open while you sleep, which can contribute to snoring. Begin by sitting up straight and closing your mouth. Then, move your jaw to the right and hold for five seconds. Next, move your jaw to the left and hold for five seconds. Repeat this process 10 times. As you get more comfortable with this exercise, you can increase the length of time you hold your jaw in each position.

3. Soft Palate Strengthening
The final exercise to add to your routine is soft palate strengthening. The soft palate is the soft tissue at the back of your mouth that helps control the flow of air through your nose and mouth. A weak soft palate can contribute to snoring. To strengthen this muscle, start by sitting up straight and opening your mouth wide. Then, say the vowel sounds “a-e-i-o-u” as loudly as you can. Repeat this process 10 times. As you get more comfortable with this exercise, you can try saying the sounds with your mouth closed.

In addition to these exercises, there are also other lifestyle changes you can make to help get rid of snoring. These include maintaining a healthy weight, avoiding alcohol and sedatives before bedtime, and sleeping on your side instead of your back. It is also important to address any underlying health issues that may be contributing to your snoring, such as allergies or sleep apnea.

In summary, snoring can be a frustrating and disruptive issue, but there are natural and simple exercises that can help reduce it. By incorporating tongue presses, jaw toning, and soft palate strengthening into your routine, you can strengthen the muscles in your throat and potentially reduce snoring. Remember to also make other lifestyle changes and address any underlying health issues to achieve the best results.