Losing sleep over snoring? Naturopathy doctor recommends simple 60-second tongue exercise that could let you sleep in peace

If your snoring keeps your partner awake or leaves you tired in the morning, a simple tongue exercise might be the unexpected solution. Dr. Pedi Mirdamadi, a licensed naturopathic doctor and functional medicine practitioner, has shared a quick, non-invasive method that could help reduce snoring — and it takes less than a minute a day.

In a video posted on Instagram under his handle @drpedinaturalhealth, Dr. Mirdamadi explained that while snoring can stem from various causes, such as excess weight or airway structure, one overlooked factor is weak tongue muscles. “This exercise helps strengthen the tone of the tongue muscle and can help with snoring,” he said.

The clicking exercise
Dr. Mirdamadi demonstrates a simple technique that anyone can perform during the day:

1. Stick your tongue to the roof of your mouth.
2. Snap it back to make a clicking sound.
3. Repeat 15–30 times daily.

According to him, strengthening the tongue can help keep the airway open during sleep, preventing the vibrations that cause snoring. “It can improve tongue muscle tone, potentially leading to a quieter night’s sleep,” Dr. Mirdamadi said in his post.

Why snoring happens
Snoring is one of the most common sleep-related problems worldwide. According to the American Academy of Otolaryngology (AAO), nearly half of all adults snore occasionally, and about 25 percent are habitual snorers. The condition occurs when the tissues in the airway relax and narrow during sleep, causing air to vibrate as it passes through.

A report by Healthline notes that snoring can be triggered by a variety of factors — from nasal congestion and enlarged tonsils to sleep posture, alcohol consumption, or even aging. In some cases, it can also signal sleep apnea, a serious condition where breathing repeatedly stops during sleep.

Lifestyle changes that can help
While exercises like Dr. Mirdamadi’s may improve muscle tone, experts recommend a few complementary lifestyle changes for better results:

• Maintain a healthy weight
• Avoid alcohol before bedtime
• Sleep on your side instead of your back
• Keep nasal passages clear
• Go to bed at a consistent time each night

If snoring persists or worsens, doctors advise undergoing a sleep study to rule out sleep apnea or other airway abnormalities.

With millions of people struggling with disrupted sleep due to snoring, Dr. Mirdamadi’s easy technique offers a natural, drug-free approach to improving rest. The best part? You don’t need any equipment or medication — just a few clicks of the tongue each day to help silence the snores at night.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional before starting any treatment for medical conditions.