Exercises for Sleep Apnea and Snoring – Our Guide on How to Do Them

Myofunctional Therapy for Sleep Apnea and Snoring

Myofunctional therapy⁵ refers to an exercise program that targets problems with the face and mouth known as Orofacial Myofunctional Disorders (OMDs). Many OMD cases result in inadequate breathing through the nose or mouth.

According to the Academy of Orofacial Myofunctional Therapy, research has found that this form of treatment has successfully reduced snoring and sleep apnea symptoms. The goal is to have these exercises train muscles in the tongue, throat, and face to reduce airway obstruction.⁵

Sleep Apnea Exercises

The following exercises for sleep apnea are ones you might encounter as a part of your myofunctional therapy regimen. 

Throat Tiger Yell

Starting off, we have the Tiger Yell exercise, which is aimed at strengthening the throat muscles. Contrary to its title, this exercise is silent. To start, open your mouth as wide as you can as if you’re about to scream. Then, stick your tongue out as you try to touch your chin with the tongue. Hold this for five seconds, and then repeat the exercise a total of 10 times.²

Tongue Slide

The tongue slide is another exercise you can do. You begin by pushing your tongue against the roof of your mouth. You’ll then slide your tongue backward, repeating the exercise 20 times.²

Soft Palate Stretch

To do this, open your mouth as wide as you can. Then, say “ahhh” for 20 seconds. After that, close your mouth and hold for five seconds. You then repeat the exercise for about five to 10 seconds.² 

Jaw Tension Release

Start with your mouth closed and your tongue relaxed. Then, have your tongue arched up against the roof of your mouth. From there, move the tip of the tongue as far back as you can. As you hold that position, slowly open your mouth to the point that the tongue can’t remain there. Do this exercise twice every day.²

Sing

Trying to manage your snoring and sleep apnea symptoms can also involve some singing. This exercise is pretty straightforward. All you have to do is sing as loudly as you can. The goal of this is to strengthen your soft palate and upper throat muscles.²

Additional Snoring and Sleep Apnea Remedies

Weight Loss

Extra weight in the neck and throat can collapse your airways, which can lead to snoring and sleep apnea. Therefore, losing weight could improve your symptoms.

Positional Therapy

This approach involves training people to rest on their side, the optimum sleep position for those with an apnea disorder. Research⁶ reveals this treatment can be effective for those with POSA, which is when apnea symptoms are brought on by the position you sleep in.

Avoid Alcohol

You should rethink having that glass of wine before bed. Consuming too much alcohol⁷ can cause you to snore because it relaxes the muscles in your throat, which can result in airway obstruction.

Don’t Smoke

Researchers have found a strong prevalence of smokers with OSA⁸, and they say that smoking is associated with snoring. They hypothesize that smoking causes upper airway inflammation, which is why smokers are more prone to OSA symptoms, including snoring.

CPAP Machines

A continuous positive airway pressure (CPAP) machine is one of the most popular forms of treatment for OSA. These devices are made to supply you with air pressure with the use of a mask.

Check Out Our Guide: Best CPAP Machine

Oral Devices

In addition to exercises for the mouth, you may also consider using oral devices that are designed to help open up your throat while you’re at rest. The best way to access one of these appliances is to contact your dentist who can make one that’s properly fitted for you.

Learn More: Oral Appliances for Sleep Apnea

Use a Nasal Strip

Nasal strips are an inexpensive way to combat snoring. These handy devices work to lift and open the nasal passages. The increased airflow allows for better breathing and a reduced risk of snoring.

Try a New Mattress

A mattress may not be the cause of your snoring, but it could help. We covered earlier that side sleeping is recommended for those with sleep apnea, and an uncomfortable bed could make it hard to rest that way. Consider investing in a quality mattress that could make it easier to adjust your sleep position and leave you less likely to snore at night.

View Our Guide: Best Mattress for Sleep Apnea and Best Mattress for Snoring

Surgery

In more extreme cases, surgery may be required. However, this is usually considered after all other options have been exhausted.

Frequently Asked Questions

Are snoring exercises effective?

Yes, it’s possible that snoring exercises can be effective. A 2015 study⁹ of 39 patients who snore found that three months of oropharyngeal exercises, which refers to the part of the throat at the back of the mouth, lead to a “significant decrease in the snore index.” Therefore, the researchers concluded that these exercises were objectively successful at minimizing snoring. 

How often should you do snoring exercises?

The Academy of Orofacial Myofunctional Therapy says you should do these workouts daily until the issue is corrected. They add that the length of treatment can vary, but typically lasts 6-12 months.⁵

Is snoring dangerous?

According to the Mayo Clinic, snoring could be a sign of an underlying condition, including OSA. Sleep apnea can become dangerous when left untreated, as it increases your risk of accidents and cardiovascular problems.⁷

Find Out More: Can Sleep Apnea Kill You?

Jill Zwarensteyn

Editor

About Author

Jill Zwarensteyn is the Editor for Sleep Advisor and a Certified Sleep Science Coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.

Combination Sleeper