Mailbag: Is Modern Food Making You Snore?
By
Dr. Scott Olson, ND
Posted August 12, 2025
“What can cause snoring, and is there a way to correct this issue?”
—Seeking Silence
Hi Seeking,
Snoring happens when the soft tissues in your throat relax and vibrate as air passes through during sleep. While several factors can cause snoring—from sleep position to nasal congestion—I want to share one trigger that might surprise you.
In addition to the usual suggestions like nasal strips and mouth devices (which are worth trying), researchers are now exploring how our modern diets might play a role. Some researchers believe there’s a connection between the soft, processed foods that dominate our diet and increased snoring rates.
You see, when we primarily eat soft, easy-to-chew foods, the muscles in our mouth, throat, and neck don’t get the same workout our ancestors got from tougher, more natural foods. This lack of “exercise” can weaken muscle tone, making these areas more likely to relax and vibrate—leading to snoring.
The good news? You can strengthen these muscles with targeted exercises. Here are some that I often share with my own patients to help them tone their airways for quieter nights:
- Tongue toning: Push your tongue against the roof of your mouth and hold for three seconds. Repeat 10 times daily. For an extra challenge, push against a spoon.
- Vowel pronunciation: Exaggerate saying “a, e, i, o, u” for 3 minutes several times daily to tone throat muscles.
- Jaw release: Open your mouth wide while looking up, hold for 10 seconds, then release. Repeat five to 10 times daily.
- Cheek tone: Smile as widely as possible, then press your index fingers into your cheeks for resistance. Hold for five seconds and repeat 10 times.
- Throat singing: Producing a humming sound while contracting the back of your throat can strengthen those muscles specifically.
- Chewing challenge: Consider occasionally chewing sugar-free gum or eating foods that require more effort, like raw vegetables, nuts, and tougher cuts of meat.
- Didgeridoo playing: Strange but true—this Aussie wind instrument can tone airway muscles and reduce snoring and sleep apnea, according to research.
For best results, perform these exercises daily for at least eight to 12 weeks. Combining them with other approaches like sleeping on your side, drinking less alcohol before bed, and maintaining a healthy weight can significantly improve snoring.
Remember, severe snoring may indicate sleep apnea, a serious condition that requires professional medical attention.
P.S. Ancient Persian secret unlocks perfect sleep in three weeks!
Source:
Puhan MA, Suarez A, Lo Cascio C, Zahn A, Heitz M, Braendli O. Didgeridoo playing as alternative treatment for obstructive sleep apnoea syndrome: randomised controlled trial. BMJ. 2006 Feb 4;332(7536):266-70. doi: 10.1136/bmj.38705.470590.55. Epub 2005 Dec 23. PMID: 16377643; PMCID: PMC1360393.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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