Purpose

The Sleep Silencer™ helps strengthen the muscles in your throat and soft palate — the same muscles that can weaken with age and cause snoring. With just a few minutes of practice each day, you can retrain these muscles for quieter, healthier sleep.

Getting Started

✔ Sit comfortably before beginning.

✔ Place the Sleep Silencer™ gently just inside

your lips, in front of your teeth.

✔ Hold it in place using your lips only — not your

teeth — to create an anchor point for the

exercises.

Exercise Routine

  • Exercise 1: Upper Throat Strengthener

    1. Place the small circular end of the Sleep Silencer™ just inside your lips.

    If it’s difficult to hold, flip it and use the larger end instead.

    2. Gently pull straight out from your lips. Keep your elbow pointed to the front.

    3. Slowly slide your jaw backward — you should feel your throat muscles engage.

    4. Tilt your head slightly backward, like you’re drinking from a full can.

    5. Adjust your chin slightly up or down until you feel the muscles in the back of your throat (soft palate) tighten. It may feel like a mild burn at first — that’s normal.

    6. Hold this position for up to 15 seconds. If you can’t hold that long, start with just a few seconds and build up over time.

    7. Rest for 15 seconds, then move to Exercise 2.

  • Exercise 2: Front Throat Strengthener

    1. Tilt your head all the way back as far as comfortable.

    2. Place the small circular end of the Sleep Silencer™ just inside your lips. Use the larger end if needed.

    3. Gently pull straight out from your lips.

    4. Slide your jaw backward to engage your throat muscles.

    5. Slowly tilt your head slightly forward, as if trying to get the last drops from an empty can. Adjust your chin position until you feel the muscles in the lower front of your throat tighten. You may feel a mild burn — that’s a sign of good engagement.

    6. Hold this position for up to 15 seconds (or as long as you comfortably can).

    7. Rest for 15 seconds, then return to Exercise 1.

    8. Repeat both exercises 3 times each for a total of about 3 minutes, twice per day (morning and evening).

Head Tilted all the way back

Head Tilted Slightly

Helpful Tips

1. Start Small, Progress Gradually: These exercises may feel difficult at first — that’s normal. Begin with shorter holds and increase your time by 1–2 seconds each session until you reach the full 15-second goal.

2. Use the Small End When Possible: Start with the larger end if needed, but aim to switch to the small side as your strength improves.

3. Alternate Hands: Use one hand in the morning and the other at night to keep neck muscles balanced over time.

4. Maintain the Right Angle: Keep the Sleep Silencer™ at about a 90° angle to your lips. Tilting it too far up or down may reduce the effectiveness of the exercise.

5. Expect a Short Adjustment Period: The first few days, your snoring may temporarily increase as tired muscles adjust. By week 2, things should normalize, and most users notice improvement by week 3.

6. Track Your Progress: Consider using a snore-tracking app like SnoreLab to monitor your results and stay motivated.

7. Address Contributing Factors: Snoring can also be affected by alcohol use, weight, fatigue, allergies, colds, or sinus structure. If you don’t see expected results, review these lifestyle factors and consult a healthcare professional as needed.

8. Consult Before Changing Any Medical Routine: Do not stop any medical treatments, devices, or therapies without first speaking with your doctor.

9. Safety First:

• Always perform exercises while seated to prevent falls.

• Keep the Sleep Silencer™ away from children and pets to avoid choking hazards.

Consistency Is Key

Use your Sleep Silencer™ twice daily for best results. Just like any workout, the more consistently you train, the stronger your airway muscles will become — helping you (and your partner) enjoy quieter, deeper sleep.

See How the Sleep Silencer Works

Watch a quick demonstration of how the Sleep Silencer™ helps strengthen throat muscles to naturally reduce snoring. Simple, safe, and effective — just minutes a day for quieter nights and deeper sleep.