Exercises to Reduce Sleep Apnea

Posted on June 23, 2016 at 5:50 PM

Sleep apnea is becoming more and more common. Sleep apnea is a sleep disorder that occurs when a person’s breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times. This means that the brain and the rest of the body may not get enough oxygen.


Luckily, there is no need for any medications. There are some simple throat, tongue and jaw exercises you can do to strengthen passages that have become weakened over time resulting in sleep apnea.

1. Press the length of your tongue to roof of your mouth and hold for three minutes a day.

2. Purse your lips as if to kiss. Hold your lips tightly together and move them up and to the right, then up and to the left 10 times. Repeat this sequence three times.

3. Pretend you’re chewing gum. Make sure that your molars are moving. Your mouth should stay closed. Begin with few minutes of chewing and gradually increase duration. Adding “mmm” sounds to your chewing will help in opening the throat wider.

4. Stick your tongue, the farthest you can. Hold it for several seconds. Pull back, breathe and repeat.

5. Clench a pencil or stick between your teeth for 10 minutes or as long as you can, just before going to sleep.



Over time you will begin to notice big changes. Eventually the need for sleep aids will be eliminated. These simple exercises can be done anytime, anywhere. The best part is you will get a better night’s sleep and, because your snoring will decrease, so will your partner.


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