In the previous blog post, we learned that there are tongue exercises that a person with obstructive sleep apnoea can do to lessen its effect. Based on a study done by the American Journal of Respiratory and Clinical Care Medicine, tongue and throat exercises actually lessened the symptoms of the sleep disorder by 39%.

Below are more tongue and throat exercises to lessen the effect of sleep disorder.

Exercise 7 – This exercise is for decreasing the incidence of snoring. Place a spoon on your palate just behind the front teeth. Then you should press and sustain elevation of the tongue’stop surface against the spoon for as long as possible. Repeat three times.

Exercise 8 - This exercise is quite simple. Just gargle water for 5 minutes twice a day.

Exercise 9- This exercise entails running your tongue inside and around your mouth. Push your tongue between your lips then on the outside of your teeth, on the roof of your mouth and down your mouth’s base for a total of 10 seconds.

Exercise 10- This exercise is very easy. All you have to do is say lah, lah, lah, lah, lah quite deliberately, five times. Make sure the tip of your tongue curls up to make contact behind your upper incisors.

Exercise 11 - Just play with these syllables to exercise the back of the tongue. Do this exercise 5 times.

Kuh tah kah - kuh guh kee - kuh guh kee
Guh gee gah - guh gee gah - guh gee ga
Kuh kee kah - kuh kee kah - kuh kee kah

Exercise 12 – Say “sssssss” without air coming through your nose.

Exercise 13 – Say the following groups of words, pausing between each syllable.
a....m a....m a....m
a....n a....n a....n
a....p a....p a....p
a....b a....b a....b

Then put the sounds together without pausing in between.

Exercise 14 – Do the e the following sounds with pauses in between.

ka...ing ka...ing ka...ing
ga...ing ga...ing ga...Ing
Ma....pa ma....pa ma....pa
ma....ba ma....ba ma....ba
Na....ta Na....ta Na....ta
na....da na....da na....da

After which put the sounds together without pausing in between.

Exercise 15 – Say “ah” five times, making sure you pause after each “ah” sound.

Exercise 16 – Do the following sound with pauses in between. After which put the sounds together without pauses.

n....da n....da n....da
n....ga n....ga n....ga
m....ba m....ba m....ba

These exercises were taken from various sources. These exercises should not cause any discomfort on the one doing them. If at any point, you feel pain or discomfort, stop and assess why. For these tongue exercises to help you lessen sleep disorder symptoms, consistent and sustained commitment to do the exercises is a must.