Easy and Effective Exercises to Keep Snoring Under Check

Sleep Apnea is a chronic sleeping disorder, which disrupts an individual’s deep sleep owing to trouble in breathing. An individual suffering from said disorder is unable to experience a deep sleep, since they stop breathing regularly while sleeping. On some nights it could offer respite to the ailing individual, whereas, on other nights it could disrupt one’s breathing hundreds of times. Because of this neither the body nor the brain receives sufficient oxygen; moreover, since normal sleep pattern is disrupted, sleeping does not refresh them.

Understand Sleep Apnea

Sleep apnea is of two types, obstructive sleep apnea and central sleep apnea. The former is caused due to the blockage of airway owing to the collapse of the soft tissue in one’s throat. The latter is not caused due to any blockage, but because the central respiratory system does not receive the signal to breathe.

The former type is common in individuals who are overweight and owing to the excessive fat in their tissues, chances of the airway getting blocked increase. This results in loud snores and obstructive breathing especially when the airway collapses when sleeping. In case of children, enlarged tonsil tissues are often the cause for obstructing free flow of air. The latter type is lesser known and is generally observed in individuals who have suffered from serious medical ailments.

Any individual can suffer from sleep apnea and snoring; however, some individuals with these ailments or characteristics are more prone to diseases when compared to others. It is generally common in men, who are also overweight and more than 40 years old, and inindividuals having a large neck size, large tonsils, small jaw bone or a large tongue. It is also common for people suffering from sinus, allergies, deviated septum or family history of sleep apnea.

This disorder is often caused by a large tongue, and you can check this by using a mirror. Stick your tongue out and if you are unable to view your uvula and soft palate, your tongue is not large. In case the uvula is hidden, your tongue is large and you should follow the exercises listed below to make it easier to sleep peacefully at night.

Tiger Yell

This exercise is known as tiger yell and all you need to do is stand in front of a mirror and stick out your tongue till the uvula is visible in a stretched position. Hold it in the stretched position for 5 seconds and repeat this exercise 10 times a day.

Spoon on Palate

Place a spoon on your palate behind your front teeth and hold it there. Raise your tongue so that it touches the spoon and hold the position for 1-3 minutes, and repeat the process at least 5 times. The entire exercise must be performed two times a day.

Tongue Movement

Begin by placing the tip of your tongue and move it in the direction of your upper teeth. Now, slide your tongue backwards, from the top of your teeth in the direction of uvula. It is necessary to keep your head straight during this exercise, so that your tongue can be stretched backwards. Once this position is achieved, you need to hold your tongue in place for a few seconds and repeat the entire process at least 10 times before sleeping.

Rotate and Roll Tongue

Start by rotating your tongue inside your mouth. Roll it around the base and top of your mouth, on teeth and between lips. This exercise must be done just before going to bed and must be performed twice with each session lasting for about 10 seconds.

Advanced Coordination Exercise

Tilt your head towards your chest and rest your chin upon it. Now, slowly stick your tongue out between your teeth and lift your head upwards with the tongue still sticking out. Bite your tongue softly while tilting your head upwards and then swallow as you look up at the ceiling. This exercise must be repeatedly performed 5 times prior to falling asleep since it strengthens jaw and throat while opening up the nasal passage.

Blowing Exercise

Blowing exercises are extremely beneficial so you must begin by inhaling deeply through nose and then exhaling through mouth. The abdomen should be tightened while exhaling while the lips are resisting the passing of air. Perform this exercise for 10 minutes session and 4 sessions must be performed in a day.


Pronounce vowels and sing loudly while standing in front of the mirror every day since it assists in improving the condition gradually. Practicing vowels 5 times in front of a mirror daily makes palate and jaws stronger.