Strengthen the throat and tongue muscles through exercises. One exercise is to put a pencil between your top and bottom rows of teeth. Hold the pencil there without a lot of pressure for about five minutes. Another exercise is to put the tip of your tongue on the bottom row of your teeth, and gently push the tongue against the teeth. Hold this position for five minutes, then relax. When the throat and tongue muscles are stronger, it will lessen the chance that the tongue will fall back against your throat and block the airway as you sleep.
Lose excess weight. Extra weight on the body, specifically in the neck area, can be the cause of a person's snoring problem. The extra weight in the neck area puts excess pressure on the throat. This makes it harder for air to flow through the breathing passages. Because spot weight loss is almost impossible, exercise and eat fewer calories a day to lose weight over your whole body.
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