I'll be honest, the first time someone told me I could reduce my snoring by doing tongue exercises, I thought they were joking. Sticking my tongue out at the bathroom mirror while my kids watched from the doorway? Not my proudest moment.
But after three months of doing these exercises every day, my husband told me my snoring had gone from "freight train" to "purring cat." I'll take it.
The exercises below are based on something called oropharyngeal exercises, which is a fancy term for mouth and throat exercises that strengthen the muscles around your airway. Researchers have studied them for over a decade, and the evidence is encouraging enough that I think they're worth your ten minutes a day. Here's everything I've learned.
Why Do Mouth Exercises Help With Snoring?
Snoring happens when relaxed tissues in your throat vibrate as air passes through a narrowed airway. The weaker those muscles are, the more they collapse during sleep, and the louder you snore.
Oropharyngeal exercises (sometimes called myofunctional therapy) target the tongue, soft palate, throat walls, and jaw. By toning these muscles you keep the airway more open at night. A 2015 study in the journal CHEST found that patients who did these exercises daily for three months reduced snoring frequency by 36% and snoring intensity by 59%. Those are meaningful numbers, especially when the "treatment" is free, drug-free, and you can do it while watching TV.
That said, exercises aren't a magic bullet. They work best for mild to moderate snoring and mild obstructive sleep apnea. If your snoring is caused by structural issues like a deviated septum or significantly enlarged tonsils, you'll likely need other interventions alongside (or instead of) these exercises.
How much time does this take?
About 10 minutes, twice a day. Most people pair them with their morning and evening routines. I do mine while brushing my teeth and winding down before bed. Results typically show up after 8 to 12 weeks of consistent practice.
Tongue Exercises
Your tongue is a muscle, and when it's weak, it tends to fall backward during sleep, partially blocking the airway. These four exercises build strength and control so your tongue stays where it should.
1. Tongue Slide
Place the tip of your tongue against the ridge behind your upper front teeth. Now slowly slide it backward along the roof of your mouth as far as it will comfortably go, then bring it back to the starting position. You should feel a light stretch in the back of your tongue.
Reps: 10 slides, 3 sets
Why it helps: Trains the tongue to rest against the palate rather than dropping to the floor of the mouth during sleep.
2. Tongue Stretch
Stick your tongue out as far as possible and try to touch your chin with the tip. Hold it there. You'll look absurd, but embrace it. While holding, try looking up at the ceiling to deepen the stretch along the underside of your tongue.
Hold: 10–15 seconds | Reps: 5 times
Why it helps: Lengthens and strengthens the tongue root, which is the part most likely to fall back and obstruct breathing.
3. Tongue Push-Up
Press your entire tongue flat against the roof of your mouth. Not just the tip, but the whole surface. Push firmly and hold. You should feel the effort in the muscles under your jaw.
Hold: 10 seconds | Reps: 5 times
Why it helps: Builds the suction hold that keeps the tongue against the palate while you sleep, which is exactly where you want it.
4. Tongue Push-Down
Touch the tip of your tongue to the back of your lower front teeth, then push the body of your tongue downward and outward against the floor of your mouth. Think of it as a reverse push-up. You can use a spoon pressed gently on top of your tongue for added resistance.
Hold: 10 seconds | Reps: 5 times
Why it helps: Strengthens the genioglossus (the main muscle of the tongue), improving overall tongue control.
Face & Jaw Exercises
Your cheeks and jaw help stabilise the airway from the outside. Weak facial muscles can contribute to mouth breathing at night, which worsens snoring.
5. Cheek Hook
Hook a clean index finger inside your cheek, then use your cheek muscles to pull it back inward against the resistance of your finger. It's like a tiny tug-of-war between your finger and your face. Do one side at a time.
Reps: 10 per side, 2 sets
Why it helps: Tones the buccinator muscle that supports the cheek wall and prevents lateral collapse of the airway.
6. Jaw Stretch (Pucker & Open)
Pucker your lips tightly, like you're about to kiss your grandma. Hold for 3 seconds, then open your mouth as wide as possible and hold for another 3 seconds. You'll feel the stretch across your jaw and the front of your throat.
Reps: 10 cycles
Why it helps: Improves jaw mobility and strengthens muscles that keep the mouth closed during sleep, reducing mouth breathing.
Throat & Breathing Exercises
The soft palate and throat walls are the main vibration zones when you snore. Strengthening them reduces how much they flutter at night. These exercises also encourage nasal breathing, which is quieter and healthier than mouth breathing.
7. Alternate Nostril Breathing
Close your mouth and press one nostril shut with a finger. Breathe in slowly through the open nostril for a count of four. Close that nostril too, hold for a count of two, then release the first nostril and exhale through it for a count of four. Alternate sides.
Reps: 10 full cycles (one cycle = both sides)
Why it helps: Trains nasal breathing pathways and can reduce nasal congestion over time, making it easier to breathe through your nose at night instead of your mouth.
8. Exaggerated Vowel Sounds
Say each vowel (A, E, I, O, U) out loud, one at a time, with the most exaggerated mouth movements you can manage. Really stretch your mouth open for "A," pull your lips wide for "E," round them tightly for "O." Each vowel should take about 3 seconds.
Duration: Cycle through all five vowels 10 times (~3 minutes)
Why it helps: Engages the soft palate, throat walls, and uvula simultaneously. The exaggerated movements force these muscles to contract fully.
9. Singing (Yes, Really)
This is my favourite exercise because it doesn't feel like one. Singing, any kind of singing, works the same throat and palate muscles targeted by formal oropharyngeal therapy. A study from the UK even found that a structured singing programme reduced snoring severity in participants with mild to moderate snoring.
You don't need to be good. My kids rate my car performances a solid 2 out of 10, but my throat muscles don't care about the reviews. Sing in the shower, along with the radio, or hum while you cook. Aim for at least 10 to 15 minutes of actual singing per day.
Pro tip: Songs with long held notes or lots of "la la la" and "do re mi" phrases work especially well because they force sustained engagement of the soft palate.
My Daily Routine (10 Minutes, Twice a Day)
Here's exactly how I fit these exercises into my day. Feel free to adjust the order. The important thing is that you hit all the muscle groups consistently.
☀️ Morning (after brushing teeth)
- Tongue Slide: 10 reps × 3 sets
- Tongue Push-Up: hold 10s × 5
- Cheek Hook: 10 per side × 2 sets
- Vowel Sounds: 10 cycles
- Alternate Nostril Breathing: 10 cycles
Takes about 8–10 minutes
🌙 Evening (before bed)
- Tongue Stretch: hold 15s × 5
- Tongue Push-Down: hold 10s × 5
- Jaw Stretch: 10 cycles
- Alternate Nostril Breathing: 10 cycles
- Singing or humming: 5 minutes
Takes about 10 minutes
You can combine these with other natural remedies , like sleeping on your side and elevating your head, for even better results. I noticed the biggest improvement when I stacked exercises with losing a few pounds. Small changes add up.
Who Benefits Most (and When to Skip This)
Good candidates
- • Mild to moderate habitual snoring
- • Mild obstructive sleep apnea (alongside medical treatment)
- • Mouth breathing during sleep
- • Snoring that worsens with weight gain or aging
- • People who want a drug-free approach
May not be enough
- • Severe obstructive sleep apnea
- • Structural issues (deviated septum, nasal polyps, very large tonsils)
- • Snoring caused by central sleep apnea
- • People who need immediate results (exercises take weeks)
If your snoring is loud enough to wake your partner regularly, or if you gasp, choke, or stop breathing during sleep, please read our guide on snoring vs. sleep apnea and talk to your doctor. Exercises can complement medical treatment, but they shouldn't replace it.
For faster relief while you build strength, consider pairing exercises with an anti-snoring device like a mandibular advancement mouthpiece or nasal strips.
Tips for Actually Sticking With It
The biggest challenge with snoring exercises isn't doing them. It's doing them every day for two to three months before you see real results. Here's what helped me stay on track:
- Anchor to an existing habit. I do my morning set right after brushing my teeth. The toothbrush reminds me. No alarm, no willpower needed.
- Use a simple habit tracker. A checkmark on the calendar or a streak in a habit app gives you a small dopamine hit that keeps you going.
- Do them while multitasking. Watching Netflix? Perfect time for tongue slides. Waiting for the kettle? Vowel sounds. Commuting alone? Sing.
- Tell someone you're doing it. My husband knows about my routine, which means he (lovingly) asks if I did my exercises. Accountability works.
- Don't aim for perfection. Missed a session? Just do the next one. A skipped day isn't failure. Quitting entirely is.
Frequently Asked Questions
How long until mouth exercises reduce my snoring?
Most people notice improvements after 8 to 12 weeks of consistent daily practice. Some studies report a measurable reduction in snoring intensity within as few as 3 months. The key is doing the exercises every day. Skipping days delays results significantly.
Can snoring exercises cure sleep apnea?
Exercises alone cannot cure obstructive sleep apnea, but research shows they can reduce the severity of mild to moderate OSA. They should never replace CPAP therapy or other treatments prescribed by your doctor. Think of them as a complement, not a replacement.
Do I need to see a myofunctional therapist?
Not necessarily. Many people get great results practising at home with a guide like this one. However, a certified myofunctional therapist can create a personalised programme and correct your form, which can be especially helpful if you have jaw alignment issues or tongue tie.
Are these exercises safe for everyone?
For most people, yes. The exercises are gentle and low-risk. If you have TMJ disorder, recent jaw surgery, or severe dental issues, check with your dentist or doctor first. Stop any exercise that causes pain. Mild muscle tiredness is normal, but sharp pain is not.
Can I do these exercises if I wear dentures or a retainer?
You can do most of the exercises with dentures or a retainer in place, but some (like the tongue slide along the roof of the mouth) may feel more natural without them. Try both ways and see what works for you.
Jenny's bottom line: Snoring exercises won't work overnight, and they won't work if you only do them when you remember. But if you commit to ten minutes twice a day, give it three months, and combine it with a few lifestyle tweaks, there's a very real chance you'll snore less and sleep better. Worth trying? I think so. Check our treatment statistics for the research behind what works.
Medical Disclaimer
The information on Snoresy.com is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified healthcare provider with any questions you may have regarding snoring, sleep apnea, or other medical conditions. Never disregard professional medical advice or delay seeking it because of something you read on this website.