Tried and Tested Way to Stop Snoring

Researchers have discovered some simple exercises that can effectively reduce the volume and frequency of snoring. 



Dr. Barbara Phillips, the medical director of the Sleep Laboratory at the University of Kentucky, explains that the snoring sound may be produced by the vacuum effect during inhalation as a result of the narrowing of the nasal and throat air passages. “Strengthening the muscles helps resist this suction and keeps the airways open.”


Each of these simple oral exercises must be done for 20 repetitions, three times daily for three months to achieve the needed strengthening.


  • Press the tip of your tongue against the roof of your mouth then slide it towards the back.
  • Suck the tongue in an upward motion directed against the roof of the mouth.
  • Force the rear part of the tongue against the floor of the mouth while the tip of your tongue stays in contact with the lower front teeth.
  • Say “Ah” to raise the uvula (the fleshy extension at the back of the soft palate that hangs above the throat).


Snoring can be a huge, and not to mention, an irritating problem, that affects your body as well as your roommates (or bedmate for that matter). Try these techniques and hopefully, your snoring will soon disappear.

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