The Simple Exercises an ENT Doctor Swears By to Stop Snoring

Lisa Bos · 2026-08-14

Snoring. It's one of those things that seems harmless until it starts affecting your sleep, your relationship, or your energy levels. You've probably tried the nasal strips, the special pillows, maybe even those weird mouthguards. But what if the solution isn't a gadget at all? What if it's something you can do right now, without spending a dime? I recently came across a fascinating interview with Dr. Sofie Claeys, an ear, nose, and throat specialist who's been fielding the same question for years: "How can I stop snoring?" Her answer might surprise you. It's not about surgery or medication. It's about exercise. Specifically, exercises for your mouth and throat. ### Why Snoring Happens in the First Place Before we dive into the exercises, let's quickly unpack why snoring occurs. When you sleep, the muscles in your throat relax. If they relax too much, your airway narrows. As air pushes through that narrowed space, the tissues vibrate. That vibration? That's the snore. So, the logic follows: if you strengthen those muscles, they won't collapse as easily. And that's exactly what Dr. Claeys recommends. ### The Exercises That Can Help Dr. Claeys suggests a set of simple exercises that target the tongue, soft palate, and throat muscles. Think of it like physical therapy for your airway. Here are a few she mentioned: - **Tongue slides:** Stick your tongue out as far as you can, then slowly slide it back. Repeat 10 times. - **Tongue presses:** Press your tongue against the roof of your mouth and hold for 10 seconds. Do this 5 times. - **Soft palate lifts:** Say "ah" loudly, lifting your soft palate. Repeat 10 times. - **Cheek puffing:** Puff your cheeks with air and move the air from side to side. Do this for 30 seconds. These exercises might feel a bit silly at first, but consistency is key. Dr. Claeys recommends doing them daily, ideally twice a day, for at least a few weeks to see results. ### But Wait—Is Snoring Always Harmless? Not necessarily. While occasional snoring is common, chronic snoring can be a sign of something more serious, like sleep apnea. Sleep apnea is a condition where your breathing repeatedly stops and starts during sleep. It can lead to heart problems, daytime fatigue, and other health issues. So, if you're snoring loudly every night, it's worth talking to a doctor. They can rule out sleep apnea and other underlying conditions. ### What the Research Says This isn't just anecdotal advice. Studies have shown that oropharyngeal exercises—like the ones Dr. Claeys recommends—can reduce snoring frequency and intensity. One study found that participants who did these exercises for three months saw a 36% reduction in snoring. That's significant. But here's the catch: you have to actually do them. Like any muscle training, results take time. And if you stop, the benefits fade. ### A Quick Note on Allergies As someone who specializes in allergy diagnostics, I'd be remiss not to mention this: allergies can make snoring worse. If your nose is chronically stuffy, you're more likely to breathe through your mouth at night, which can increase snoring. So, if you have allergies, getting them under control might also help quiet the night. ### The Bottom Line Snoring isn't something you just have to live with. Simple exercises can make a real difference. They're free, they're easy, and they only take a few minutes a day. Of course, if your snoring is severe or accompanied by gasping or choking sounds, see a doctor. But for everyday snoring, these exercises are a great place to start. Give them a try. Your bed partner will thank you.