Quick Answer: Snoring is often caused by a weak tongue falling backward during sleep, blocking the airway. Tongue exercises (Myofunctional Therapy) can reduce snoring frequency by 36% and intensity by 59%. Key exercises include the "Tongue Slide," "Roof Press," and "Cheek Push," which tone the upper airway muscles just like weightlifting tones your arms.
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In This Guide
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You have tried the strips. You have tried the pillows. Have you tried taking your tongue to the gym?
At Mattress Miracle, customers often laugh when we mention "tongue aerobics." But for many snorers, the problem isn't their nose - it is a flabby tongue.
When you sleep, your muscles relax. If your tongue is weak, gravity pulls it backward into your throat, blocking the air. Strengthening the tongue (specifically the genioglossus muscle) helps it stay forward, keeping the airway open.
Why Your Tongue Is the Problem
The tongue is a heavy muscle. In many snorers, it also has excess fat deposits (especially if you have gained weight).
The Mechanism:
Awake: Muscles are tense, airway is open.
Asleep: Muscles go limp. The tongue slides back like a trapdoor. Air vibrates around the blockage = Snoring.
Myofunctional Therapy trains the tongue to maintain a "resting posture" against the roof of the mouth, even while sleeping.
The 5-Minute Daily Workout
Do these while driving to work or watching TV. No one needs to know.
1. The Roof Press (Suction):
Press the entire tongue (tip to back) flat against the roof of your mouth. Hold it there with suction for 10 seconds. Repeat 10 times.
2. The Tongue Slide:
Place the tip of your tongue behind your top front teeth. Slide it backward along the roof of your mouth as far as it will go. Repeat 20 times.
3. The Cheek Push:
Push your tongue firmly against the inside of your left cheek. Use your finger on the outside of your cheek to push back against the tongue. Fight the resistance. Hold for 5 seconds. Repeat on the right side.
4. The Spoon Press:
Hold a spoon in front of your lips. Push your tongue straight out against the spoon while the spoon pushes back. Hold for 10 seconds.
How Long Until It Works?
This is not an overnight fix. It is like building biceps. You won't see results after one gym session.
The Timeline:
Most studies show significant reduction in snoring after 3 months of daily practice (30 minutes a day). Consistency is everything.
Giving Your Tongue a Break
While you are building muscle, you can use gravity to help.
If you sleep flat on your back, gravity is fighting your tongue 100%. If you sleep on an Adjustable Base with the head elevated, gravity pulls the tongue down (towards the stomach) rather than back (blocking the throat).
Brad's Tip
Using an adjustable bed is like having a "spotter" at the gym. It does the heavy lifting for you while your muscles get stronger. Come test the difference in our West Street showroom.
8 min read
Frequently Asked Questions
Shop: Adjustable Beds at Mattress Miracle
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Adjustable base options at Mattress Miracle:
- Deluxe Adjustable Bed (15 Massage Modes)
- Affordable Adjustable Bed (German Motor)
- Restonic SleepBeat SE1005 Base
Or adjustable bed frames in our Brantford showroom.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1997. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001Does singing help?
Yes! Singing exercises the same muscles (palatopharyngeus). Daily singing has been proven to reduce snoring. Belt it out in the shower.
What is "mewing"?
Mewing is a popular internet trend about tongue posture (keeping the tongue on the roof of the mouth). While the aesthetic claims are debated, the health benefit for snoring is real. It is essentially Myofunctional Therapy.
Does chewing gum help?
Not really. Chewing works the jaw (masseter), not the tongue base. You need exercises that target the back of the throat.
Can this cure sleep apnea?
It can reduce the severity of mild apnea, but it is rarely a cure for severe cases. Never stop using your CPAP without a doctor's approval, even if you are doing the exercises.
Visit Our Brantford Showroom
Mattress Miracle
441 1/2 West Street, Brantford, ON N3R 3V9
Phone: (519) 770-0001
Hours: Mon-Wed 10-6, Thu-Fri 10-7, Sat 10-5, Sun 12-4
While you train your tongue, let us support your back. A good mattress makes every sleep position more effective.
Visit Our Brantford Showroom
We are located at 441½ West Street in downtown Brantford. Free parking available. Our team does not work on commission, so you get honest advice based on your needs.
Mattress Miracle , 441½ West Street, Brantford, ON · (519) 770-0001
Hours: Monday–Wednesday 10am–6pm, Thursday–Friday 10am–7pm, Saturday 10am–5pm, Sunday 12pm–4pm.
Sources
- Guimarães, K. C. et al. (2009). "Effects of oropharyngeal exercises on patients with moderate obstructive sleep apnea syndrome." American Journal of Respiratory and Critical Care Medicine, 179(10), 962-966. PubMed 19234106. Showed 39% reduction in snoring intensity with 3 months of myofunctional exercise therapy.
- Camacho, M. et al. (2015). "Myofunctional therapy to treat obstructive sleep apnea: a systematic review and meta-analysis." Sleep, 38(5), 669-675. PubMed 25348130. Meta-analysis confirming myofunctional therapy efficacy for snoring and mild-to-moderate OSA.