Snoring all night? NHS doc shares 4 simple mouth exercises to fix it

Snoring is nothing less than a nightmare – not just for you, but for everyone within earshot. That hoarse sound in the middle of the night is especially problematic when you share a bed. People even opt for a ‘sleep divorce’ for this very reason. Many people turn to quick fixes such as nasal strips or anti-snoring devices. While they may offer some relief, it is temporary. According to NHS surgeon Dr Karan Rajan, sometimes the fix is within your control. No, you do not need to buy expensive gadgets, weird contraptions or worthless hacks. In fact, doing some simple mouth exercises might be all you need to reclaim peaceful nights (and your partner’s goodwill). “If you want to stop snoring, try these anti-snoring exercises to have a better night’s sleep,” he said in a video shared on Instagram. “These exercises are basically resistance training for your tongue and throat muscles to tone them up so they do not flap around or collapse when you sleep, so you wake up feeling fresher,” he added. Take a look.The best thing about these exercises is that you can do them anywhere. Start with this simple exercise. First, stick your tongue out and hold it for five seconds. Repeat this three to four times. If you want to level up, you might need a spoon. Push your tongue against a spoon for added resistance. This might feel a bit silly, but you are essentially strength training your mouth. Think of it as a bicep curl, but for your tongue.After the first exercise, take a few seconds to breathe, then move on to the next. For this exercise, move your tongue left and right. Place your palm on the sides of your mouth and push your tongue against your fingers. You will feel a gentle strain on the opposite cheek – and yes, that is exactly what you want. Repeat this three to four times on each side.This exercise is fairly simple. All you have to do is push your tongue against your front teeth and try to swallow. Simple enough, right? You can enhance this exercise with a simple trick: look upwards while you do it. This extra movement engages your throat muscles more deeply. Repeat three to four times.This one is satisfying because you can actually see it working. Stand in front of a mirror. Now drop your tongue downwards and hold for five seconds while looking in the mirror. “You will see the dangly thing, the uvula, go up. This strengthens the muscles in the back of the throat,” the doctor explains. Repeat this three or four times. And there you go.Do these exercises consistently. You will see your sleep improve, and you will feel fresher in the morning. And let us not forget – saving your relationship.