Quick Answer: Yes, you can exercise your way to silence. Myofunctional Therapy (throat exercises) strengthens the muscles of the tongue, soft palate, and throat. A strong airway is less likely to collapse and vibrate during sleep. Studies show that 30 minutes of daily exercises can reduce snoring frequency by 36% and intensity by 59%.
6 min read
You go to the gym for your biceps. You go for your abs. But have you ever gone to the gym for your uvula?
At Mattress Miracle, we see customers who are desperate for a snoring cure but hate CPAP masks and dental appliances. They want a natural fix.
Enter Oropharyngeal Exercises (also known as Myofunctional Therapy). It sounds complicated, but it is basically weightlifting for your throat. And science says it works.
The "Flabby Throat" Theory
Why do we snore? Often, it is because the muscles in our airway become weak or "floppy."
When you fall asleep, these muscles relax. If they are weak, they collapse inward, narrowing the pipe. Air tries to squeeze through, creating vibration (noise). Strengthening these muscles keeps the pipe open, even when you are unconscious.
What Research Says
A 2015 meta-analysis published in the journal Sleep found that oropharyngeal exercises reduced snoring frequency by 36% and snoring intensity by 59% after 3 months of daily practice. A 2025 randomized controlled trial published in Acta Oto-Laryngologica confirmed these findings: 125 participants randomized to 6 weeks of orolingual exercises showed significant improvement in subjective snoring scores compared to controls. A separate 2025 network meta-analysis found that myofunctional therapy improved daytime sleepiness and sleep quality in patients with obstructive sleep apnea.
Snoring can be a symptom of obstructive sleep apnea, a serious medical condition. If you snore heavily, wake gasping, or feel excessively tired during the day, consult your doctor before relying on exercises alone.
The Tongue Slide
Goal: Strengthen the tongue so it doesn't fall backward into the throat.
- Place the tip of your tongue against the back of your top front teeth.
- Slowly slide your tongue backward along the roof of your mouth.
- Go as far back as you can without gagging.
- Repeat 20 times.
Tip: Do this while driving or watching TV. No one will know.
The Roof Press
Goal: Tone the soft palate (the fleshy part at the back of the roof of your mouth).
- Suck your tongue upward against the entire roof of your mouth.
- Press and hold for 10 seconds.
- Repeat 10 times.
This is called "suctioning." It lifts the soft palate, training it to stay elevated rather than sagging down.
The Vowel Chant
Goal: Tighten the throat muscles.
- Repeat the vowels: A - E - I - O - U.
- Say them loudly and deliberately. Stretch your mouth open wide.
- Repeat continuously for 3 minutes.
Singers often do this to strengthen their vocal cords. It works for snorers too.
The Cheek Hook
Goal: Strengthen the buccinator muscles that support the cheeks and prevent airway collapse.
- Hook your right index finger inside your right cheek.
- Pull the cheek outward gently while using your cheek muscles to resist and pull back inward.
- Hold for 10 seconds.
- Repeat 10 times on each side.
This exercise targets muscles that are rarely used in daily life but play a role in keeping the airway stable during sleep.
The Jaw Opener
Goal: Stretch and strengthen the muscles around the jaw and lower throat.
- Open your mouth as wide as comfortable.
- Press your tongue firmly against your bottom front teeth while keeping your mouth open.
- Hold for 10 seconds.
- Close slowly and repeat 10 times.
This works the genioglossus muscle, the main muscle responsible for pushing the tongue forward and keeping it from falling back into the throat during sleep.
The "Singing" Cure
Did you know singers snore less? Daily singing strengthens the palatopharyngeus muscles. If you don't want to do specific exercises, just belt out your favourite songs in the car on the way to work. It counts!
Sleep Position and Your Mattress
Exercises work on the muscles, but your sleep position determines how gravity affects your airway. Sleeping on your back allows the tongue and soft palate to fall backward, worsening snoring. Two practical solutions:
- Side sleeping: The simplest positional fix. A body pillow or a firm pillow behind your back can keep you from rolling onto your back during the night.
- Head elevation: Raising the head of your bed 4 to 6 inches opens the airway by reducing gravitational pressure on the throat. An adjustable bed base is the most comfortable way to do this. Our Orthex Sophia adjustable beds allow precise head elevation that many of our Brantford customers use specifically for snoring and reflux.
The exercises strengthen the muscles. The position prevents gravity from collapsing them. Used together, they are more effective than either approach alone.
Dorothy, Sleep Specialist: "Myofunctional therapy exercises are legitimate but they take weeks of consistent practice before snoring reduces. Most customers who ask about exercises have already tried positional changes and want something that doesn't involve another device. The reality is it works, but it's slow. An adjustable base that elevates the head delivers results the first night while the exercises build up over months."
Frequently Asked Questions
How long until I see results?
It takes time to build muscle. Most studies show significant improvement after 3 months of daily practice. You have to be consistent.
Can this cure sleep apnea?
It can reduce the severity (AHI score) of mild to moderate apnea, but it is rarely a complete cure for severe cases. Use it alongside your CPAP or adjustable bed, not instead of them.
Does chewing gum help?
Chewing involves the jaw muscles (masseter), not the throat muscles. While it might help if you grind your teeth, it won't stop throat snoring. You need to target the tongue and soft palate.
Can playing an instrument help?
Yes! Playing a wind instrument (especially the Didgeridoo) has been clinically proven to reduce snoring because it requires intense circular breathing and throat control.
Visit Our Brantford Showroom
Mattress Miracle
441 1/2 West Street, Brantford
Phone: (519) 770-0001
Hours: Mon-Wed 10-6, Thu-Fri 10-7, Sat 10-5, Sun 12-4
Snoring keeping your partner awake? An adjustable bed with head elevation can open your airway while you sleep. Come try one in our showroom, no pressure, no commission.
Sources
- Kovacs FM, Abraira V, Pena A, et al. Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial. The Lancet. 2003;362(9396):1599-1604.
- Radwan A, Fess P, James D, et al. Effect of different mattress designs on promoting sleep quality, pain reduction, and spinal alignment. Sleep Health. 2015;1(4):257-267.
- Caggiari G, Talesa GR, Toro G, et al. What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature. Journal of Orthopaedics and Traumatology. 2021;22(1):51.
- CertiPUR-US. What is Certified Foam? Consumer standards for foam emissions and chemistry.
Compare the Orthex Sophia Adjustable Bed Lineup
The Canadian-made Orthex Sophia line includes three models, each built for a different use case:
- Sophia 2, the standard adjustable bed: head, foot, lumbar, and massage. Best for first-time buyers.
- Sophia 3, adds hi-low height adjustment up to 30 inches. Class I medical device, ideal for aging-in-place.
- Sophia 4, adds full Trendelenburg tilt for post-surgical recovery and homecare use.
Full side-by-side breakdown with specs and Canadian pricing: Orthex Sophia 2 vs 3 vs 4: Adjustable Bed Comparison.