Home LivingWellnessSleepCan’t stop snoring? Try these doctor-approved exercises for snore-free sleepFollow this 4-step routine before bed to stop snoring get a good night’s sleepWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleepCan’t stop snoring? Try these doctor-approved exercises for snore-free sleepFollow this 4-step routine before bed to stop snoring get a good night’s sleepWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Follow this 4-step routine before bed to stop snoring get a good night’s sleep
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Kampus Production / Pexels)
(Image credit: Kampus Production / Pexels)
While your snoring might not be a huge concern right now or it’s something that you and your partner laugh about, it can have a bigger effect than you might think. Snoring can impact the quality and quantity of your and your partner’s sleep, leaving you feeling tired, unable to focus, irritable and at risk of serious illnesses. Loud and continuous snoring can even lead to you and your partner getting asleep divorce!
After trying these anti-snoring exercises before bed, Dr Raj said they can lead to a better night’s sleep, you should “wake up feeling fresher” and it might “stop your partner from giving you a sleep divorce.” If your snoring is getting out of control and disturbing you, these 4 simple exercises are worth trying so let’s look into them…
Dr Raj snoring video on TikTok(Image credit: TikTok)
Dr Raj snoring video on TikTok
Dr Raj snoring video on TikTok
(Image credit: TikTok)
Thefirst stepto this anti-snoring exercise routine is to stick out your tongue and hold it for 5 seconds. If you want a bit more resistance, you can push your tongue against a spoon. Repeat this 3 or 4 times.” As this routine is all about strengthening your tongue and throat muscles, practicing this step before bed should make your tongue less likely to flap around.
Thesecond stepis to “move your tongue left and right and push it against your fingers.” As shown in the video, Dr Raj moves his tongue against the walls of his mouth and places his fingers against his cheek where the tongue meets it on the inside. Pushing against your tongue in this way should result in “a gentle strain in the side opposite the cheek you’re pushing against. Repeat this 3 or 4 times on each side.”
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Thethird stepis to “push your tongue against your front teeth and try to swallow. For even more stretch in your throat muscles, look up while you’re doing it. Repeat this 3 or 4 times.” Finally, thefourth step, you should “drop your tongue downwards and hold it for 5 seconds. The uvula (or the dangly thing in the back of your throat) should go up. This strengthens the muscles in the back of your throat. Repeat this 3 or 4 times.”
And that’s it! Doing this quick 4-step routine right before bed should result in your tongue and throat muscles staying intact while you sleep rather than collapsing and making you snore. For more sleep advice, check out these5 techniques to try tonight to stop snoring.
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