If your nights are interrupted by snoring and your partner’s sleep is constantly at risk, the solution may lie not in noisy machines but in a simple 60-second tongue exercise . Licensed naturopathic doctor, Dr Pedi Mirdamadi, recently took to his social media handle to share the technique, linking better sleep to stronger tongue muscles.
He said, “Some people snore due to anatomical variation in their upper-airway structure, others snore due to excess weight, and some snore due to a lack of tone in the tongue muscle. The exercise I describe here can help strengthen the tone of the tongue muscle and can help with snoring.”
Why the tongue matters
Snoring happens when the muscles in the throat and airway relax too much during sleep, losing tone and causing tissue to vibrate as air passes through. Poor tone in the tongue muscle is an often-ignored contributor. According to Dr Mirdamadi, a simple “clicking” move can help fortify that muscle, making a real difference for snorers.
He insisted that the root cause of snoring often lies in muscle laxity. When the tongue and surrounding tissues relax too much during sleep, they can partially block the airway, causing the tell-tale vibrations that produce snoring sounds. “The goal is to retrain the tongue and throat muscles to stay firm and lifted, preventing collapse,” he explained.
Medical experts agree that this form of ‘oropharyngeal therapy’, a set of exercises for the mouth and throat, has scientific backing. A 2015 study published in CHEST Journal found that patients who practiced targeted tongue and throat exercises for three months experienced a 36% reduction in snoring frequency and improved sleep quality.
A 2019 RCT in Sleep & Breathing reported that participants who used a smartphone-guided tongue/base exercise application saw a 22% reduction in snoring rate at 8 weeks, versus only 5.6% in controls. A systematic review and meta-analysis from 2018 found that among adults doing oropharyngeal/tongue exercises, snoring intensity fell by roughly 51% and time spent snoring during sleep dropped by 31%.
In short, the muscle-training hypothesis has credible support. These studies on the effects of oropharyngeal exercises on snoring, show that such exercises significantly lower snoring frequency and power and improve sleep questionnaires scores, making it a promising non-invasive treatment for primary snoring and mild obstructive sleep apnoea .
How to do the exercise (takes under 60 seconds)
Demonstrated on his Instagram page, Dr Mirdamadi’s technique is straightforward: stick your tongue to the roof of your mouth and snap it back 15–30 times. Done daily, this quick routine is designed to strengthen the muscles of the tongue and throat, helping to keep airways open during sleep, which is a common problem in habitual snorers.
Pair it with lifestyle shifts for stronger results
Beyond this quick fix, lifestyle tweaks make a big difference. Maintaining a healthy weight, sleeping on your side instead of your back, avoiding alcohol before bed and keeping nasal passages clear are all proven ways to improve airflow and reduce snoring . The tongue exercise alone is simple but for lasting impact, combine it with healthy habits like -
Lose excess weight: Even a modest drop can improve airway stability. Sleep on your side rather than your back: This reduces airway collapse. Avoid alcohol pre-bed: Alcohol relaxes throat muscles and worsens snoring. Keep nasal passages clear: Blocked nose means more throat breathing, which means louder snores.
When to seek help
This exercise and lifestyle approach may help habitual snorers but if you or your partner suspect sleep-apnoea (pauses in breathing, excessive daytime fatigue, loud gasping) it is crucial to consult a medical specialist. Snoring can be a red flag for deeper issues.
Bottom line
While not a cure for conditions like sleep apnea, this minute-long tongue workout offers a low-effort, no-cost way to train your airways for better sleep. As Dr Mirdamadi said, “A stronger tongue could be the secret to quieter nights—and happier mornings.”
In the realm of sleep remedies, it is rare to find a fix that takes less than a minute and no special gear but this tongue exercise is exactly that. Whether your partner nudges you awake or you wake exhausted yourself, giving the exercise a try could quieten the night and keep you both sleeping in peace. Dr Mirdamadi said, “You don’t need any equipment or medication — just a few clicks of the tongue each day to help silence the snores at night.”
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
He said, “Some people snore due to anatomical variation in their upper-airway structure, others snore due to excess weight, and some snore due to a lack of tone in the tongue muscle. The exercise I describe here can help strengthen the tone of the tongue muscle and can help with snoring.”
Why the tongue matters
Snoring happens when the muscles in the throat and airway relax too much during sleep, losing tone and causing tissue to vibrate as air passes through. Poor tone in the tongue muscle is an often-ignored contributor. According to Dr Mirdamadi, a simple “clicking” move can help fortify that muscle, making a real difference for snorers.
He insisted that the root cause of snoring often lies in muscle laxity. When the tongue and surrounding tissues relax too much during sleep, they can partially block the airway, causing the tell-tale vibrations that produce snoring sounds. “The goal is to retrain the tongue and throat muscles to stay firm and lifted, preventing collapse,” he explained.
Medical experts agree that this form of ‘oropharyngeal therapy’, a set of exercises for the mouth and throat, has scientific backing. A 2015 study published in CHEST Journal found that patients who practiced targeted tongue and throat exercises for three months experienced a 36% reduction in snoring frequency and improved sleep quality.
A 2019 RCT in Sleep & Breathing reported that participants who used a smartphone-guided tongue/base exercise application saw a 22% reduction in snoring rate at 8 weeks, versus only 5.6% in controls. A systematic review and meta-analysis from 2018 found that among adults doing oropharyngeal/tongue exercises, snoring intensity fell by roughly 51% and time spent snoring during sleep dropped by 31%.
In short, the muscle-training hypothesis has credible support. These studies on the effects of oropharyngeal exercises on snoring, show that such exercises significantly lower snoring frequency and power and improve sleep questionnaires scores, making it a promising non-invasive treatment for primary snoring and mild obstructive sleep apnoea .
How to do the exercise (takes under 60 seconds)
Demonstrated on his Instagram page, Dr Mirdamadi’s technique is straightforward: stick your tongue to the roof of your mouth and snap it back 15–30 times. Done daily, this quick routine is designed to strengthen the muscles of the tongue and throat, helping to keep airways open during sleep, which is a common problem in habitual snorers.
- Sit upright or standing with good posture.
- Press the tip of your tongue firmly against the roof of your mouth.
- Quickly snap the tongue away so that it makes a “click” sound.
- Repeat this movement 15 to 30 times once a day.
Pair it with lifestyle shifts for stronger results
Beyond this quick fix, lifestyle tweaks make a big difference. Maintaining a healthy weight, sleeping on your side instead of your back, avoiding alcohol before bed and keeping nasal passages clear are all proven ways to improve airflow and reduce snoring . The tongue exercise alone is simple but for lasting impact, combine it with healthy habits like -
When to seek help
This exercise and lifestyle approach may help habitual snorers but if you or your partner suspect sleep-apnoea (pauses in breathing, excessive daytime fatigue, loud gasping) it is crucial to consult a medical specialist. Snoring can be a red flag for deeper issues.
Bottom line
While not a cure for conditions like sleep apnea, this minute-long tongue workout offers a low-effort, no-cost way to train your airways for better sleep. As Dr Mirdamadi said, “A stronger tongue could be the secret to quieter nights—and happier mornings.”
In the realm of sleep remedies, it is rare to find a fix that takes less than a minute and no special gear but this tongue exercise is exactly that. Whether your partner nudges you awake or you wake exhausted yourself, giving the exercise a try could quieten the night and keep you both sleeping in peace. Dr Mirdamadi said, “You don’t need any equipment or medication — just a few clicks of the tongue each day to help silence the snores at night.”
Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.
You may also like
Hundreds of Amazon dolphins were boiled to death after lake temperatures surged to hot-tub levels
ISSF World C'ship: Ravinder is the free pistol world champion as Olympian Elavenil wins air rifle bronze
How long will Asia Cup thief Mohsin Naqvi survive... ICC's big decision, this is how Team India will get the trophy
Air pollution: Delhi CM promises Ujjwala LPG connection for slum dwellers using wood for cooking
HMRC urges people earning under £100,000 to 'sign up' for £2,000
