Train for quieter sleep.

Practice six controlled tongue, palate, cheek, and lip movements twice. Each 40-second step guides you toward 10 repetitions.

Move gently. Stop if it hurts. Practice daily for at least 8 weeks before judging the result.

Important: Snoring can signal sleep apnea. Breathing pauses, gasping, or daytime sleepiness warrant medical evaluation; this routine is not a treatment for apnea. NIH guidance.

Adapted from published randomized research and a systematic review.