Are you on the verge of being kicked out of the bedroom for your snoring or tired of excessive fatigue during the day?Snoring can be a sore subject for bed partners, roommates, and family members. Luckily, there are snoring remedies that you can do at home to combat snoring.

Low Muscle Tone Can Cause Snoring

Our tongues and muscles in the throat naturally relax when we sleep. Snoring happens when the muscles relax too much and the tissues start to flap, or when the tongue falls back and obstructs airflow.

When these muscles are weak, the chance of snoring is much higher. Muscle tone diminishes with age which explains why older people are more likely to snore.

Here are some non-invasive natural therapies that can help alleviate discomfort caused by chronic snoring.

No gym or surgery required. You can do all of these from the comfort of your home without even breaking a sweat!

Easy Snoring Remedies: Tongue Exercises

Tongue Slide: Position the tip of your tongue against the back of your top front teeth, slowly slide along the roof of the mouth towards the back of your mouth, forwards, and backward for 5 minutes to strengthen throat and tongue muscles.

Tongue Push Down: Position the tip of your tongue against the back of your lower front teeth, lower your tongue flat against the floor of your mouth and hold for 10 seconds, release and repeat for up to 5 minutes to improve soft palate and tongue strength.

Tongue Stretch: Tilt your head back and stick out your tongue out as far as you can, try to touch your chin with your tongue for 5 minutes to increase tongue strength.   

Tongue Push Up: Press your tongue against the roof of your mouth and hold for 10 seconds, release and repeat for up to 5 minutes to improve soft palate and tongue strength.

Snoring Remedies:Vowel Sounds and Singing Exercises for Snoring  

Vowel Repetition: Say each vowel (a,e,i,o,u) in your normal tone of voice, as well as adjust your tone and speed of speech – repeating these sounds can help tone your mouth muscles. 

Singing Exercise: Singing exercises many different mouth muscles to ease snoring and sleep apnea, playing a mouth instrument such as a flute has proven beneficial in those with obstructive sleep apnea.

More tips to prevent snoring can be viewed in Mintal Tracker.

With mouth exercises, physical exercise, and other lifestyle changes, you can reduce snoring so you, and those around you, get a better night’s sleep.