Stop Snoring – Tounge Exercises
Simple Tongue Exercises to Reduce / Stop Snoring
These simple exercises can help stop or reduce snoring. To help you remember to do them, you could add these anti-snoring exercises onto your tooth brushing and bathroom routines and practice others on your commute. You could aim to do some every hour.
- Slowly, repeat each vowel out loud for 20 times, every hour or as often as you remember. Make your mouth open wide and exaggerate the movements.
- Push the tip of your tongue against the roof of your mouth and slide the tongue backward. Repeat 20 times.
- Suck your tongue upward so that as much of your tongue as possible is touching the roof of your mouth. Repeat 20 times.
- Push the back of your tongue downwards and while keep the tip of your tongue touching your bottom front teeth.
- With your mouth open, move your jaw to the right and hold for 30 seconds. Then move your jaw to the left and hold for 30 seconds.
- With your mouth open, tighten and loosen the muscle at the back of your throat repeatedly for 30 seconds. You can use a mirror to see the uvula (the hanging ball at the back of your mouth) move up and down.
These simple DIY Snoring Exercises also have other benefits. If you take 3 – 5 minutes out of your schedule every few hours throughout the day, to practice these stop snoring exercises, you are taking your attention off the outside world and focusing on yourself, your wellbeing and your body. Gently taking your attention inwards, will help switch on your parasympathetic nervous system that you need to Thrive, Sleep and Smile.
1.Pink Light Technique
‘Pink Light’ is an ancient yogic technique for reducing stress and healing relationships.
The PDF explains the technique and the 20 minute MP3 recording combines Pink Light Technique with relaxation, so is great to use at bedtime, or if you want a relaxing nap.
You should aim to use the Pink Light Technique for 5 minutes a day.
It is surprisingly effective!
Download PDF Here
2. Sleep Diary Instructions and Templates
3. A Guided Meditation for Sleep