The sound of snoring is not usually a welcome noise to others in the room. More importantly, it can be a sign of something more serious, such as sleep apnea. Snoring is caused by the relaxed tissue in the throat vibrating as the person breathes while sleeping. Approximately half of all adults occasionally snore. To stop or decrease the amount of snoring, a snorer can lose weight, abstain from drinking before bedtime or sleep on his side. In some cases, surgery can help, but before resorting to surgery, try some snoring prevention exercises.
Tongue Stretch
Stick out your tongue as far as you can, keeping it straight. Hold that position to the count of 10 then slowly move your tongue to one side. Hold it there for 10 seconds before moving it to the other side. Again, hold it and count to 10. Repeat this process 10 times during the day. Doing this daily will help strengthen the tongue and prevent it from blocking the airway while sleeping.
Tongue Resistance
Using the back of a spoon or tongue depressor, press down on the tongue. Resist this action with the tongue. Hold to the count of 10, relax then repeat for a total of 10 repetitions. This exercise tightens the muscle that opens the throat and keeps it from becoming slack, which causes the vibration.
Smile Big
Widen the lips for a fake smile. When you think you cannot widen them any more, try for another half inch. Hold this smiling position for five seconds then relax. Repeat this exercise five times to help tighten and firm the muscles in the neck.
Big "O"
Slowly open your mouth as wide as you can, forming an "O" with your lips. You should feel your throat and airways open as you do this. Hold this to the count of five then slowly close your mouth. This will help reduce the fat around the neck and throat, which, in turn, will help reduce snoring.
Blow a Kiss
Pucker your lips as though you were about to blow a big kiss. Hold this position to the count of five then relax. Repeat the kiss five times. You should feel the muscles tighten around the throat, which will help prevent them from vibrating while you are asleep.
Chin Chopper
Tighten your jaw and slowly open your mouth, keeping the jaw muscle taut. Then slowly close your mouth, without relaxing the muscle in the jaw. You should feel the resistance as you open and close your mouth. Do this five times. This works the muscles around the jaw and throat.
Pondering Gesture
Press your finger beneath your chin and hold it to the count of 10. Release then repeat a total of five times. The isometric nature of this exercise will strengthen the neck and throat muscles.
Sing Along
As loud as you can, sing la-la-la for about 10 seconds and repeat five times. As you do this, concentrate on the sound coming from your throat. Next, do the same thing with ka-ka-ka and ma-ma-ma. To make this sound, the throat will open and help strengthen the muscles that may help prevent or lessen snoring.
Full Body Fitness
Work your entire body three or four times per week for at least 30 minutes each session. A good overall fitness program can help keep the weight off and the muscles tight, which should help decrease the frequency of snoring.
