Snoring Sleep Disorder: Symptoms, Causes and Exercises to Help

grayscale photo of man laying on bed

The National Sleep Foundation reports that about 90 million American adults suffer from a snoring disorder. 37 million of those adults snore regularly. Men who are overweight are commonly afflicted by snoring disorders, but snoring can affect non-overweight males and females as well.

Snoring affects you and, most likely, your partner. It can interfere with a good night’s sleep and increase your chances of daytime dysfunction as well as increase your risk for cardiovascular disease.

What Causes Snoring and Symptoms of Snoring

When you are sleeping, your tongue moves to the back of your throat and the throat muscles relax. A vibration results when you breathe in and out. Typically, this vibration is louder upon inhale but it is often present when exhaling as well.

There are many reasons why you may be snoring including:

  • Age
  • Nasal polyps, deformities, deviated septum
  • Use of muscle relaxants or alcohol
  • Congestion due to illness or allergies
  • Overweight

Tongue Exercises to Stop Snoring

Strengthen your muscles by doing some tongue exercises. recommends this exercise:

Stick your tongue out of your mouth and move left to right. Repeat fifteen times if possible and increase repetitions, as you get better at it.

Stick your tongue out of your mouth and move it up and down. Repeat fifteen times if possible and increase repetitions, as you get better at it.

Put your mouth in the form of an exaggerated kiss and hold the position for up to five seconds. This exercise strengthens the lips, mouth and jaw muscles.

Make an exaggerated smile and repeat the alphabet silently while holding your facial expression.

Tongue Positioners Used to Prevent Snoring

Tongue positioners are used to help control your snoring by restricting your tongue from blocking the throat passage. The positioner fits into your mouth and stays there while you sleep. Your doctor will be able to assist you in finding the right tongue positioner.

Tongue positioners can result in sore jaws and teeth. They may also reposition teeth over time and hyper salivation is often reported from using them.

Warnings About Snoring Sleep Disorder

You may have underlying medical conditions that require treatment if you snore. Sleep apnea is often linked to snoring; it results in oxygen being cut off to your brain while you sleep.

Daytime sleepiness and the inability to operate motor vehicles are also likely side effects from snoring and can affect both you and your partner. Other side effects that result from snoring are:

  • Concentration issues
  • Risk of cardiovascular disease
  • Relationship problems

Benefits of Finding Natural Treatment to Stop Snoring

Finding a good treatment to help you stop snoring will help you get a good night’s sleep and function better the next day. It will also ensure your partner gets plenty of rest and will lessen the strain on your relationship caused by snoring.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.


National Sleep Foundation. “Snoring and Sleep”

Snoring “Exercises to Stop Snoring”

UKHealthCentre. “Thornton Adjustable Positioner for Snoring” “Snoring”