Six Tricks to Help You Stop Snoring
Help may be available for the 37 million Americans who snore (and their partners), thanks to a new therapy.
The treatment is called oral myofunctional therapy.
The treatment employs a series of exercises to strengthen the tongue and soft palate. Exercises are particularly beneficial for individuals with mild to moderate snoring who do not have sleep apnea.
Studies show these exercises may reduce snoring by as much as 36 percent.
To perform oral myofunctional therapy, repeat the following exercises 20 times:
- Press your tongue against the top of your mouth and slide it backward.
- Suck your entire tongue upward so that it is flush with the roof of your mouth.
- Push the bottom of your tongue against the floor of your mouth. Make sure the tip of your
tongue continues to touch the bottom of your lower teeth.
- Say “ahh” while you lift the roof of your mouth and uvula.
- With clean hands, press your right index finger against the inside of your left cheek. Use your
cheek muscles to press against your finger. Repeat the exercise on the other cheek.
- When chewing, make sure you alternate using each side of your mouth so that you chew