Sleep expert's 30-second trick could stop you snoring in just three nights

A sleep expert has shared a simple 30 second exercise which could stop people from snoring, and it doesn't require any cost or effort. With the onset of the heatwave and the seemingly relentless high pollen levels sweeping across the nation, millions of hay fever sufferers could start snoring.

Having a blocked or runny nose, or blocked sinuses, can lead to louder, more frequent snoring which can result in less quality sleep for both the snorer and those around them.

Martin Seeley, sleep expert and CEO at MattressNextDay, explained: "High pollen counts trigger swelling and congestion in the nasal passages, making it much harder to breathe through your nose at night.

"This often forces people to breathe through their mouth, which is a major trigger for snoring. Even those who don't usually snore may notice a change during peak pollen season."

The expert recommends a 30 second trick to "strengthen your tongue" as the tongue could actually be the main culprit behind loud snoring.

Martin said: "Simple oropharyngeal exercises, essentially, working out your mouth and throat, can strengthen your airway muscles and reduce snoring.

"One method? Move your tongue side to side 10 times with your mouth closed, then repeat in two more directions.

"Do this daily, and many people see results in just three nights. In fact, one study found a 59% reduction in snoring after three months."

A TikTok creator who posts under the name Dr Karan Rajan shared a widely viewed clip with his 5.4 million followers which also shared the potential benefits of tongue exercises when it comes to stopping snoring.

Among his suggestions were tips like sticking out your tongue and holding it in position for five seconds, then repeating three or four times.

If you want to add more resistance, he advised pushing your tongue against a spoon.

He also suggested placing your fingers on your cheeks and moving your tongue to the left and right inside your mouth while pushing it against your fingers.

Rajan then advised pushing your tongue against your teeth while trying to swallow, and allowing your tongue to drop back while you look up.

In the comments section, he added: "Of course some people may still need surgery/medical intervention but this is a zero risk strategy that can help significantly!"

Fellow TikTok users shared their thoughts. One person said: "I have sleep apnea and these exercises have helped me tremendously."

Another joked: "My wife snores and trust me her tongue gets plenty of exercise", while a third shared: "I'm on a sleep divorce for almost 4 years lol thank you I'll try it".

And another confessed: "I snore so bad that I even wake myself up from the sound." Many people added their desire to try the exercises in the hopes it helps with their snoring - or their partner's.

Martin Seeley of MattressNextDay also warned against certain snacks before bedtime, which could have noisy consequences.

He added: "High-fat dairy like milk or ice cream can thicken mucus and block airways, while spicy food triggers inflammation. Both can lead to heavier snoring. Try to avoid these in the hours before bedtime."