The first is to make sure that the tongue is not stretched out, and then stretched out, and so on, at least 200 times, until the pharyngeal cavity feels very sour. 2, dry gargling exercise without water, the cheeks puffed up, and then retracted, and so on, at least 200 times, until the pharyngeal cavity feels very sour. 3, gum sweeping exercise with the tongue quickly sweep the gums on the outside of the teeth (cheek side), first lick the gums of the upper jaw, quickly sweep from left to right, and then sweep from right to left, more than 50 strokes at a time. Then lick the gums of the lower jaw in the same way until the pharyngeal cavity feels very sour. 4. Roll your tongue against the upper jaw and roll your tongue backwards with force without leaving the upper jaw, doing more than 50 strokes at a time until the soft palate feels very sore. All of the above are some small methods of self-treatment, if the patient has sleep apnea syndrome, you need to see a doctor to check the sleep chart and wear a respirator to sleep if necessary.