Simple Exercises To Stop Your Snoring Naturally

There are many solutions to stop or, at least, lessen your snoring from simply sleeping on your side to actually undergoing surgery.  But there may be another way to curb those snoring habits.  In fact, there are exercises you can do that may help your chronic snoring.  These stop snoring exercises, mainly target the jaw, tongue, and facial muscles in order to strengthen them and keep them tighter during sleep which reduces the blockage of air passageways.

Here are some of the most common and effective exercises to help stop snoring.

Jaw Exercises

There are many different jaw exercises that you can do to help stop or reduce snoring, but one of the easiest exercises is to pretend you are chewing a piece of gum.  Simply move your jaw up and down in a chewing motion for a minute at a time several times a day.  It may sound strange and too simple, but doing this exercise without anything inside your mouth is the most effective way to perform this exercise.

Another simple exercise includes trying to stick your lower jaw past your upper jaw and then hold it there for 10 seconds.  Make sure your teeth are showing when you protrude your jaw to reap the most benefits of this exercise.  You can expect the best results when you do this around 10 times a day.

You can also simply hold your mouth open as wide as possible and hold it there for a few seconds.  Do this as often as possible, but at the very least 10 times a day.  Going along the same lines as opening your mouth widely is to smile as exaggeratedly as possible and hold it for a few seconds.  Try and do this repeatedly throughout the day.

This last jaw exercise is one of the most useful, but also requires you to use your hands.  Open your mouth side and use your hands to apply gentle pressure to your lower jaw while your mouth is open.   Slowly apply continual pressure almost until it becomes painful and do it for 10 seconds at a time.  Perform this exercise as often as possible throughout the day.

Tongue Exercises

The tongue is one of the most common culprits of snoring because it can fall backwards and obstruct the airway at the back of the throat.  If you can strengthen your tongue you can help alleviate this issue.

The first and possibly the simplest exercise is a tongue extension.  Try to stick your tongue out as far as possible.  Then move it side to side and up and down without curling your tongue.  Do this for 10 to 15 seconds and then slowly relax your tongue in your mouth for a few seconds.  Then repeat the process.  Do this as many times a day as possible for a few minutes at a time.  Some people feel self-conscious while doing this exercise so it may be best to do it privately.  This exercise will help strengthen the back of your tongue and jaw and can help reduce snoring when combined with other exercises.

Throat Exercises

Singing along to your favorite tunes is one of the best ways to help you stop snoring.  Although simply singing along to one of your favorite tunes can help it is better to perform singing exercises much like those done by professional singers.  Try singing “la, la, la” while moving up and down through different notes and pitches.  Then try the same thing with “fa, fa, fa” and then with “ma, ma, ma.”  You can also try saying each vowel over and over 20-30 times before you go to bed.  This can help to loosen your tongue and jaw muscles.

Stop Snoring Mouth Guard as Seen on TV

Controlling how you breathe while sleeping can be difficult if you don’t know what type of products to use. Not only is snoring a sleep disturbance – it causes health disorders and sleep ailments. The best way to deal with a snoring problem is by eliminating it before it worsens. It’s recommended that you find the root cause of your breathing before taking any other measures. If you have already verified that it isn’t a health condition, try a product that helps control breathing. The stop snoring mouth guard has grown in popularity quickly because of its promising effects. Just watch the video bellow.

The majority of breathing issues stem from sleep apnea, weight issues or because of the mouth shape. When breathing has been obstructed it is usually because of the tongue and jaw position. Pressure is pushed onto the throat which causes vibrations and, in turn, loud snoring. These types of mouth pieces work best for people who don’t have a medical problem, other than sleep apnea. If it is a medical issue, the doctor will find a different treatment method for you.

What Device works best for you?

It’s best to look at different sized mouth pieces before you choose the Stop Snoring Mouth Guard to verify that it will work for you. You should feel comfortable, even while it is correcting the position of the mouth and jaw area. This product has been approved by the FDA – known by customers for its comfort and performance.  As you may already know, snoring can be an inconvenience to a partner or house mate. Purchasing this will help the person who is snoring and anyone else who is bothered by loud breathing.

The Stop Snoring mouth guard works regardless of the position you are sleeping in. Although it’s best to sleep on your stomach or sides to control breathing, it delivers regardless of how you are most comfortable. A mouth piece may appear to be uncomfortable to wear while sleeping; luckily, manufacturers have designed the product to promote comfort and precision.

Product FAQs

By opening up the airway and eliminating vibrations, you can sleep comfortably as your partner enjoys the silence. All of the pieces on the device are connected, made in the US and all the materials have been tested safely.  Dentists highly recommend the product because it is effective and safe. The mouth piece works by molding to your jaw and by fitting to the upper and lower portion for an exact fit. It increases your comfort and if you are unhappy with the way that it meshes to your mouth, there is a money-back guarantee.

If you’ve just recently begun snoring or you have suffered from it for ongoing years and you’ve yet to receive a diagnosis, it would be best to see a doctor before investing in a mouthpiece to make sure that it isn’t a health condition. A diagnosis will verify sleep apnea, in which you would benefit from using the Stop Snoring device.

Sleep Apnea – Everything you need to know

While most of us see snoring as more of a nuisance than anything else we often don’t realize that the cause of our partner’s snoring may actually be a much more serious medical issue.  In fact, frequent and loud snoring may be a sign of sleep apnea.  This is a common occurrence and potentially serious condition.   But what exactly is sleep apnea and what causes sleep apnea?

What is Sleep Apnea?

This is a condition where a person’s breathing is interrupted or becomes extremely shallow during sleep.  The breathing pauses last about 10-20 seconds and can happen several hundred times a night, which can jolt people out of what should be their normal sleeping pattern.  This results in more light sleep than deep restorative sleep, which means that a person suffering from sleep apnea can actually wake up feeling tired and less mentally sharp the next day.

In addition to negatively affecting a person’s sleeping habits this condition can also contribute to serious health problems over time.  Some of these health issues include diabetes, high blood pressure, heart disease, stroke, and weight gain.  Luckily, with treatment people can get their sleep apnea under control.

obstructive sleep apnea diagram

Types of Sleep Apnea and Their Causes

There are three main types of sleep apnea.  So what are they and what causes sleep apnea?

1. Obstructive Sleep Apnea

In obstructive sleep apnea the soft tissue at the back of the throat relaxes during sleep and blocks the airway.  This can often cause people to snore loudly and it is the most common type of sleep apnea.

2. Central Sleep Apnea

This less common type of sleep apnea occurs when the central nervous system and the brain fails to tell the muscles that control breathing to continue doing their job.  People that suffer from this kind of sleep apnea tend to seldom snore.

3. Complex Sleep Apnea

This unique type of sleep apnea is a combination of obstructive and central sleep apnea.

General Causes of Sleep Apnea

In addition to the specific outlines of the causes of the three types of sleep apnea there are some general causes that may contribute to sleep apnea.  Essentially, when people are awake the throat muscles help keep the airway stiff and open so that air can flow into the lungs.  When people sleep these throat muscles relax, which narrows the throat.  In most people this narrowing has no real affect, but for some the muscles can relax in such a way as to partially or fully block their airway.  Some of the causes of sleep apnea include:

  • Throat muscles and tongue relax more than normal.
  • Tongue and tonsils are large compared to the opening of the windpipe.
  • Being overweight.  The extra soft fat tissue can thicken the wall of the windpipe, which narrows the inside of the windpipe.
  • The shape of your head and neck might create a smaller airway size in the mouth and throat.
  • Aging.  As you age your brain may not properly signal the muscles that control breathing.

The Dangers of Sleep Apnea

While snoring is often considered a nuisance and nothing more, for those that suffer from sleep apnea it can be a serious condition.  As it was mentioned earlier, there are a host of health issues that come with sleep apnea and it is best if you consult your doctor if you snore loudly, snore a lot, or wake feeling tired on a consistent basis.  He or she will be able to help you determine if you suffer from sleep apnea or are simply a loud snorer.