Simple Exercises and Apps to Help Reduce Snoring
When it comes to treating snoring or obstructive sleep apnoea (OSA), many people think of CPAP machines or even surgery. While these treatments can be effective, they aren’t the only options. In fact, recent research has shown that simple daily mouth and throat exercises can significantly reduce snoring—by as much as 50% in some cases.
That means before you consider invasive treatments, it’s worth trying a natural, exercise-based approach.
How Do Snoring Exercises Work?
Snoring often happens when the muscles in the throat, tongue, and soft palate relax too much during sleep, causing vibrations that lead to noise. By strengthening these muscles through targeted exercises, you can help keep your airway open at night.
Think of it like a workout for your airway: the stronger and more toned the muscles are, the less likely they are to collapse and cause snoring.
Easy Exercises to Get Started
A number of guided exercise programmes are available to help you strengthen your throat and tongue muscles. Here’s a great YouTube introduction to anti-snoring exercises:
These exercises usually take just a few minutes a day, but consistency is key.
Useful Apps for Snoring and Sleep Apnoea
If you’d like extra guidance and motivation, there are excellent apps for both iOS and Android designed to help track and reduce snoring:
SnoreLab – Records your snoring at night, helping you monitor progress and spot patterns.
SnoreGym – A structured exercise programme with guided routines for snoring reduction.
AirwayGym – Provides interactive training focused on strengthening the airway muscles.
These apps are simple to use and can help you stay on track with daily exercises while giving you measurable results.
Why Try Exercises Before CPAP or Surgery?
Non-invasive – No machines, no procedures.
Accessible – Free or low-cost, can be done at home.
Proven results – Studies show noticeable snoring reduction.
Good for overall health – Strengthening your airway muscles may also improve breathing and sleep quality.
Final Thoughts
Snoring and mild OSA don’t always require medical devices or surgery. For many people, mouth and throat exercises are an effective, natural solution worth trying first. Pairing these exercises with apps like SnoreLab, SnoreGym, and AirwayGym can help you stay consistent and track your progress.
If you continue to struggle with snoring or suspect you may have sleep apnoea, it’s important to seek advice from a sleep or ENT specialist. At Stop Snoring Northwest, we can guide you through the next steps and provide personalised treatment options.