Exercises to Help You Stop Snoring

But I Don’t Snore…

If you don’t, then you probably know somebody who does.  These exercises can reduce the snoring symphony, if it has been determined by your doctor that you do not snore because of illness or injury.  Besides, some people need any motivation they can get to exercise. 

Snoring is caused by something blocking your throat and other airways.  This is often due to loose, flabby neck muscles.  Combine that with the normal relaxation of your body during sleep, and you’ve got the makings for snoring.  Losing extra body fat can not only reduce snoring, but also is good for your overall health.  Exercise doesn’t just mean going to the gym.  It can be gardening, dog-walking or taking the steps instead of the escalator.  Gradually work it in and it will become just another part of your normal routine.

Exercise One:  Sing

Twenty minutes of singing out loud a day can keep your neck and throat in shape.  There are kits and CDs available that claim to teach you the best songs for stopping snoring, but they haven’t been proven to work better than singing any other song.  Perhaps it’s the subconscious suggestion on the consumer that has the kits help.  “Of course this is going to work.  I’ve spent money on it!” 

Exercise Two:  Stick It Out

Stick out your tongue as far as you can and wiggle it about in all kinds of directions, in the same way that got you in trouble as a kid.  If it helps, do it before a mirror.  This can be easily incorporated into your singing regimen, especially if you suddenly go off key.

Exercise Three:  Chew A Pencil

Most people do this anyway, without realizing the benefits to their muscle tone.  Just hold a pen or pencil in your mouth for a few minutes several times a day.  Don’t bite down on it so you tense up, begin to gag or snap the pen in two.  If this step ever hurts, stop and skip it.

Exercise Four:  Yawn

You are probably now tired from all this exercising.  So yawn.  Even if you don’t feel sleepy, just opening your mouth wide often triggers your body to automatically yawn.  And it’s so hard not to when you hear or see someone else yawn.  Just hold your mouth wide open in a big yawn position for at lest three seconds, then gently close your mouth.

And that’s it.  With any other kind of exercise, it takes consistent practice before you see any results.  If nothing else, the muscle tone about your neck and jaws will be much better.

Image: "Self-Portrait, Yawning" by Joseph Ducreux