Want to stop snoring? 8 mouth and throat exercises for quieter and better sleep

Nearly 90 million Americans say they snore at least occasionally, and 37 million do it night after night. Sometimes it’s harmless background noise. But if snoring keeps waking you up or leaves you exhausted the next day, it becomes something you can’t ignore.Snoring happens when air tries to move through relaxed or narrowed tissues in the mouth, nose, or throat, and those soft tissues start to vibrate. Adults between 30 and 60 are especially prone, about 44% snore regularly, and almost everyone snores at some point. Sleep position, congestion, and conditions like obstructive sleep apnea all play a part. Anatomy matters too; a larger tongue base, swollen tonsils, or extra throat tissue from weight gain can narrow the airway. Alcohol, certain medications, and aging relax the muscles even more, making the airway collapse more easily.Strengthening the muscles of the mouth, tongue, and throat can keep the airway more open at night. This is where myofunctional therapy, also known as oropharyngeal exercises or upper-airway exercises, comes in. These targeted movements help build tone, improve tongue posture, and support healthier breathing patterns. SleepApnea.org notes that people whose snoring is linked to weak muscles, aging, or sleeping on their back often benefit the most.Below are seven simple exercises you can practice regularly to reduce snoring and help your airway stay open while you sleep.Place the tip of your tongue on the roof of your mouth, right where your upper teeth meet your gums. Keeping it there, slowly slide your tongue backward across the roof of your mouth. Continue this movement for a few minutes each day to help strengthen the muscles that support your airway.Start by sticking out your tongue and stretching it upward toward your nose, holding the position for a moment. Then stretch it downward toward your chin, again holding briefly. Move it to the left, then to the right, each time pausing to feel the effort. This simple routine helps improve tongue control and tone.Touch the tip of your tongue to the roof of your mouth at the spot where your gums meet your upper front teeth. While keeping your tongue pressed up, gently open and close your lower jaw. Repeating this movement helps train the tongue to stay forward and lifted, which can reduce airway collapse.Purse your lips as if you’re about to whistle or give a small kiss. Hold the position for several seconds and then relax. This strengthens the muscles around the mouth, which support better breathing patterns during sleep.Place a finger inside one cheek and gently pull outward. As you do this, try to draw your cheek muscles inward against the resistance. Repeat the same movement on the other side. This helps tone the muscles along the sides of your mouth and throat.Open your mouth wide and slowly move your jaw from side to side. Adjust the width of your mouth slightly and move the jaw again, continuing this pattern for several rounds. These movements help loosen and strengthen jaw muscles, which play a direct role in airway stability.Close your lips and gently press one nostril closed with your finger. Breathe in through the open nostril. Then switch—close the other nostril and breathe out through the first. Continue alternating a few times on each side. This exercise supports healthier nasal breathing, which can lessen mouth breathing and reduce snoring.Place a deflated balloon between your lips, breathe in through your nose, and breathe out strongly enough through your mouth to inflate the balloon. Repeat this several times. It strengthens the muscles involved in controlled exhalation and helps train steady airflow.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.