Health-sleep tips

Exercises to prevent snoring

Published on 18 April 2022

Did you know that research has shown that daily tongue and upper airway exercises can help improve snoring and sleep apnea?

First, you need to be able to breathe through your nose... literally! If you find that you are not getting enough air through your nose, talk to your doctor, dentist and/or the professional at our clinic. If you are breathing well, do these exercises. It is recommended that you do them every night, about 20 minutes before bedtime.

  1. Brush your tongue with your toothbrush, using a back-and-forth motion on both the front and sides of your tongue. Repeat five times.
  2. Place the tip of your tongue behind your upper teeth, then slide your tongue backwards while rubbing your palate for three minutes.
  3. Press your entire tongue against the roof of your mouth and push upward using suction force for one minute. Release and repeat twice.
  4. Force the back of your tongue against the floor of your mouth, keeping the tip of your tongue in contact with your lower front teeth, for one minute. Release and repeat twice.
  5. With your mouth open and your tongue on the floor of your mouth, say "Ahhh" for one minute. Repeat three times, relaxing between each time.
  6. With your mouth closed, make sucking motions for three minutes.
  7. Place your finger in your mouth and suck for three minutes.
  8. a) Move your mouth to the left and then to the right, ten times per side. Release and repeat each set twice. b) Move your mouth to the left and hold for ten seconds, then do the same to the right. Repeat six times.


Anti-snoring exercise video

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