Snoring is a common sleep issue that affects millions of people worldwide, and many are searching for effective ways to ease snoring and enjoy a quieter, more restful night. Among the most promising and science-backed approaches are mouth, tongue, and throat exercises—simple routines that can strengthen the muscles around your airway and help reduce snoring. But exercises are just part of the picture. Combining these routines with supportive tools like mouth tape, nasal strips, or a best snoring mouthpiece can make your nights even more peaceful.
This article takes a deep look at how targeted exercises, combined with proven sleep aids, can help you stop snoring and improve your sleep quality. You’ll find clear, step-by-step guidance, scientific evidence, and practical tips to try at home.
Why Do People Snore and What Are the Best Exercises to Reduce Snoring?
Snoring happens when the muscles in your throat relax too much during sleep. As air flows past these relaxed tissues, they vibrate and create that familiar snoring sound. Weak muscles, nasal congestion, sleeping on your back, and even your age can all play a role. That’s where mouth, tongue, and throat exercises come in. These routines, often called myofunctional therapy, are designed to tone the muscles that keep your airway open and reduce vibrations.
Research shows that regular practice of these exercises can make a big difference. A study published in the journal CHEST found that oropharyngeal exercises reduced snoring frequency by 36% and the total power of snoring by 59% in people with mild sleep apnea or primary snoring. Another study using a smartphone app for guided exercises found that daily practice led to a 22% drop in snoring rate and improved sleep quality for many participants.
How Mouth, Tongue, and Throat Exercises Work
The idea behind these exercises is simple: stronger muscles are less likely to collapse and cause snoring. By practicing specific movements, you can improve muscle tone in your tongue, soft palate, and throat. This helps keep your airway open and reduces the chance of noisy vibrations.
Tongue Exercises
- Tongue Slide: Place the tip of your tongue behind your top front teeth. Slowly slide your tongue backward along the roof of your mouth. Repeat 5–10 times. This strengthens your tongue and throat muscles.
- Tongue Push-Up: Press your tongue firmly against the roof of your mouth and hold for 10 seconds. Repeat 5 times. This helps tone your tongue and soft palate.
- Tongue Push-Down: Press your tongue flat against the floor of your mouth, keeping the tip in contact with your lower front teeth. Hold for 10 seconds and repeat 5 times.
Throat and Mouth Exercises
- Cheek Hook: Use your finger to gently pull your cheek outward, then use your facial muscles to pull it back in. Repeat 10 times on each side. This helps keep your mouth closed during sleep.
- Jaw Stretch: Tightly close your mouth by pursing your lips, then open your mouth and relax your jaw. Repeat 10 times. This tones your jaw and facial muscles.
- Vowel Sounds: Say each vowel (A-E-I-O-U) loudly and clearly, repeating each sound 10–20 times. This strengthens the muscles at the back of your throat.
- Singing: Singing activates multiple muscles in your mouth and throat. Focus on pronouncing individual sounds rather than just singing lyrics.
Do These Exercises Really Help? What Does Science Say?
The evidence is clear: mouth, tongue, and throat exercises can help reduce snoring. In addition to the study published in the journal CHEST, other research has shown that these routines can improve sleep quality, reduce daytime sleepiness, and even help with mild sleep apnea. Most experts recommend doing these exercises daily for at least 10 minutes over several months to see the best results.
But exercises alone may not be enough for everyone. That’s why many people use additional tools to ease snoring, such as mouth tape, nasal strips, or a best snoring mouthpiece.
Mouth Tape and Nasal Strips: How They Support Better Sleep
Mouth tape is a simple, non-invasive tool that encourages you to breathe through your nose during sleep. Nasal breathing is important because your nose filters, warms, and humidifies the air you breathe, making it healthier for your lungs. Breathing through your nose also helps produce nitric oxide, a molecule that improves blood flow and has antimicrobial properties.
Studies show that mouth taping can help reduce snoring and even support people with mild sleep apnea. For example, a 2022 study found that after one week of mouth taping, 65% of participants with mild obstructive sleep apnea saw a significant improvement in their symptoms. Their apnea/hypopnea index dropped from 8.3 to 4.7 events per hour, and their snoring improved by 47%. Mouth taping is also CPAP compatible, making it a useful option for people who use these devices for sleep apnea.
Nasal strips, on the other hand, open your nasal passages and make it easier to breathe through your nose. Both internal and external nasal dilators have been shown to reduce snoring, with internal dilators being slightly more effective. A study using Breathe Right nasal strips found statistically significant decreases in snoring, mouth dryness, and sleepiness after 14 nights of use.
Can Mouth Tape Help Define Your Jawline?
Mouth taping is not just about better sleep. Many people wonder if it can help define their jawline, and there is growing evidence to suggest it might. Consistent nasal breathing, encouraged by mouth tape, helps maintain proper tongue posture and tones the muscles around your jaw and chin. Over time, this can lead to a firmer, more defined jawline—especially when combined with targeted exercises.
Chronic mouth breathing, on the other hand, can lead to facial elongation and puffiness. By keeping your mouth closed during sleep, mouth tape helps counteract these effects and supports a more balanced facial structure. Many users report not only better sleep but also visible improvements in their jawline over time.
Choosing the Best Snoring Mouthpiece
For some people, a best snoring mouthpiece is the right choice. These devices, also called mandibular advancement devices (MADs) or tongue retaining devices (TRDs), are designed to keep your airway open by adjusting your jaw or holding your tongue in place.
- Mandibular Advancement Devices (MADs): These mouthpieces move your lower jaw forward, helping to keep your airway open. They are highly adjustable and can be customized for comfort.
- Tongue Retaining Devices (TRDs): These devices use suction to hold your tongue forward, preventing it from falling back and blocking your airway. Studies show they can reduce snoring intensity by up to 68%.
Both types of mouthpieces are available over the counter, but it’s important to consult your doctor if you have sleep apnea or other health concerns.
How Bouche Fits Into Your Sleep Routine
Bouche is a premium wellness brand focused on improving health through science-backed, non-invasive tools. Our flagship product is a medical-grade mouth tape designed to promote nasal breathing during sleep. Made from hypoallergenic materials and manufactured in North America, Bouche mouth tape is comfortable, safe, and easy to use—even for people with sensitive skin.
Bouche mouth tape is not just about stopping snoring. It’s about supporting your body’s natural processes, reducing inflammation, balancing hormones, and helping you look, feel, and perform at your best. Whether you’re a health-conscious adult, a high-performing professional, or someone looking for a simple solution to better sleep, Bouche is here to help.
Bouche is also CPAP compatible, making it a versatile choice for people who use these devices for sleep apnea.
Wrapping Up: Simple Ways to Ease Snoring
If you’re looking for ways to ease snoring, mouth, tongue, and throat exercises are a great place to start. These routines are easy to do at home, backed by science, and can make a real difference in your sleep quality. Combining these exercises with supportive tools like mouth tape, nasal strips, or a best snoring mouthpiece can help you enjoy quieter, more restful nights.
Remember, consistency is key. Stick with your routine, and you’ll be on your way to better sleep and a healthier life. If you have any concerns about snoring or sleep apnea, always consult your doctor for personalized advice.
Bouche is here to support your journey to better sleep and overall wellness. Try our science-backed mouth tape and experience the difference for yourself.
Frequently Asked Questions
Q: How long does it take to see results from mouth, tongue, and throat exercises?
Most studies suggest doing these exercises daily for at least 10 minutes over 2–3 months for noticeable results.
Q: Can mouth tape be used with a CPAP machine?
Yes, Bouche mouth tape is CPAP compatible and can be used safely with your CPAP device.
Q: What is the best snoring mouthpiece for comfort?
The SnoreRx mouthpiece is highly rated for comfort and adjustability, offering a personalized fit and easy breathing through its open-front design.
Q: How does mouth taping help with snoring?
mouth tape encourages nasal breathing, which helps keep your airway open and reduces the vibrations that cause snoring. Studies show it can reduce snoring and improve mild sleep apnea.
Q: Are nasal strips effective for snoring?
Yes, nasal strips open your nasal passages and make it easier to breathe through your nose, which can reduce snoring. Internal nasal dilators are slightly more effective than external strips.
