man snoring in bed

Brazilian researchers have found that there are four simple exercises that can significantly reduce the frequency and volume of snoring. When the nasal and throat airways narrow, a vacuum effect is created, which pulls in air. As that air moves across your soft palate, it creates vibrational activity, which creates the snoring sound. Increasing the tension of the soft palate will decrease snoring and help you to get more sound and efficacious sleep. There are several exercises that you can do to strengthen those muscles to resist the suction effect and keep the airways open at all times. If you practice them often enough, you may be able to affect a permanent change in your airway, helping you not only maintain proper sleep but also making for happier bed partners. We have also found that this might also help to increase your energy If you practice these exercises throughout the day, as you will have better posture and better oxygenation leading to greater energy without having to reach for a cup of coffee.

So try this, 20 repetition, three times per day for three months, and let’s see how you do:

  1. Press the top of your tongue against the roof of your mouth and slide it backward.
  2. Suck the tongue upward against the roof of your mouth.
  3. Force the back of the tongue against the floor of the mouth while keeping the top of the tongue in contact with the bottom front teeth.
  4. Say the letter “A” to elevate the uvula.

Practicing these simple exercises will go a long way towards helping to improve your sleep and the sleep of your bed partner. Keep us posted and let us know how this works for you; past either on our Facebook page, or you can send me an email at or We are here to provide you with as many health tops as we can to help improve your lift and the lives of those around you. If you have any tips for us, please feel free to share them, and we will pass them on to our patients.

Happy Sleeping!


Dr. Mick