Think in terms of a program, not a single trick.
A 2015 randomized trial studied daily oropharyngeal exercises over three months in 39 participants with primary snoring or mild-to-moderate obstructive sleep apnea. The exercise group improved on measured snoring outcomes.
That is a promising finding in a specific small study. It is not a guarantee that any tongue movement copied from a video will produce the same result.
Sources: Ieto et al.: randomized trial of oropharyngeal exercises (2015)
The wider evidence has limitations.
A Cochrane review found that certainty varied across outcomes and comparisons in myofunctional therapy research. Small studies and different exercise programs limit how confidently results can be generalized.
When reading a success percentage, check what was measured and how the program was taught. Also ask whether the claim refers to snoring, daytime symptoms or breathing events.
Get the technique and purpose explained.
If considering a program, ask a qualified professional what it is intended to address, how to perform the movements, how often to practice and when to review progress.
This page does not provide a universal exercise prescription. A written list cannot check your technique, explain an uncomfortable reaction or determine whether a program suits your dental and medical circumstances.
Do not replace prescribed treatment on your own.
An exercise program and an oral appliance are different interventions. Combining or substituting them should be discussed with the treating team when a sleep disorder is involved.
Ask how the result will be assessed. Less sound on a phone recording does not necessarily answer the same question as the tests used in a clinical study.
Make the commitment practical.
Before starting, find out the expected time commitment, instruction cost, follow-up arrangements and what happens if you cannot perform a movement comfortably. Keep questions and observations for that follow-up.
Our mouthpiece comparisons can help with separate device questions. Neither a product ranking nor a general exercise article can predict an individual treatment result.
Sources & editorial context
Source check completed September 18, 2026. This is an editorial information guide, not an individualized clinical assessment. Manufacturer sources describe products and purchase terms; they are not independent proof of treatment outcomes. Read our editorial approach.