Snoring can be a nightmare, not just for you but for anyone within earshot. That hoarse sound in the middle of the night becomes especially problematic when sharing a bed, leading some couples to opt for a 'sleep divorce.' While many people turn to quick fixes such as nasal strips or anti-snoring devices, these offer only temporary relief. According to NHS surgeon Dr Karan Rajan, sometimes the fix is within your control. You do not need expensive gadgets, weird contraptions, or worthless hacks. In fact, simple mouth exercises might be all you need to reclaim peaceful nights and your partner's goodwill.
Why Mouth Exercises Work
“These exercises are basically resistance training for your tongue and throat muscles to tone them up so they do not flap around or collapse when you sleep, so you wake up feeling fresher,” Dr Rajan explained in a video shared on Instagram. By strengthening these muscles, you can reduce snoring and improve sleep quality.
Four Anti-Snoring Exercises to Try
Exercise 1: The Tongue Extension
This simple exercise can be done anywhere. Start by sticking your tongue out and holding it for five seconds. Repeat this three to four times. To level up, use a spoon: push your tongue against the spoon for added resistance. This may feel silly, but you are essentially strength training your mouth—think of it as a bicep curl for your tongue.
Exercise 2: The Side-to-Side Push
After the first exercise, take a few seconds to breathe, then move on. Move your tongue left and right. Place your palm on the sides of your mouth and push your tongue against your fingers. You will feel a gentle strain on the opposite cheek, which is exactly what you want. Repeat this three to four times on each side.
Exercise 3: The Teeth Push and Swallow
This exercise is fairly simple. Push your tongue against your front teeth and try to swallow. To enhance it, look upwards while you do it. This extra movement engages your throat muscles more deeply. Repeat three to four times.
Exercise 4: The Lift
Stand in front of a mirror. Drop your tongue downwards and hold for five seconds while looking in the mirror. “You will see the dangly thing, the uvula, go up. This strengthens the muscles in the back of the throat,” Dr Rajan explains. Repeat this three or four times.
Consistency is key. Do these exercises regularly, and you will see your sleep improve, feel fresher in the morning, and perhaps even save your relationship.
