If you snore, then there are millions of others like you. This affliction affects 40% of men and 25% of women. The occurrences of snoring increase with age. You can give the handy suggestions presented in this article a try if you or other members of your family are having issues with snoring.

A “fish face” might get rid of snoring. These exercises build your muscles in your throat and face. So, suck your cheeks in while keeping your mouth closed. Try moving your lips like a fish. Do this exercise several times every day.

Nasal Passages

One of the best ways to reduce snoring is by ensuring that your nasal passages are kept open. Having a nose that is clogged or constricted can contribute to snoring. Use steam showers, humidifiers, neti pots or vapor rub to clear your nose. Nasal strips are a good option, as they open up the nasal passages, increasing the amount of air you breathe through your nose.

Never use illegal drugs. The use of illegal drugs can make your snoring worse. Most drugs, including marijuana, tend to cause your body to relax. Pain killers and other drugs with this effect, can cause snoring as well. Feeling relaxed may be great while awake, but when sleeping, it can cause you to snore.

Prop your head up so you can sleep easily instead of snoring. Lay your head on a fat pillow, which will provide your neck some support. You can also double up on pillows. This will keep your head more upright, which will increase your airflow, and can help reduce or prevent snoring.

Those that are overweight or carry extra weight in their neck are more prone to snore. Build-ups of fatty tissue around the windpipe area in larger people, can exacerbate the issue. If you’re overweight, consider losing weight. You will look and feel healthier, besides improving your sleep at night.

Physical activity can help reduce or even eliminate snoring. Snoring at night can be stopped with regular exercise. Exercise makes your breathing more regular and this can stop snoring. You want to exercise to help reduce stress but also to assist your respiratory system and keep it in shape. When you are stressed you tend to snore more in your sleep because you experience higher levels of breathing.

A firm pillow can help to reduce snoring. A pillow that is too soft can actually be too relaxing, encouraging the muscles in your throat to go slack and ultimately reducing the effective size of your airway. When your passages narrow, you start to snore. A pillow that is more firm can help open up your passageways.

Side sleeping is a great way to prevent snoring. Sleeping on your back makes it more likely that you will snore. On the contrary, sleeping on the stomach can cause stress to the neck. This is the reason why the perfect position for you to sleep in is on your side.

Eating less during evening meals, can help to reduce snoring. Large meals eaten before bed will fill your stomach. This can cause the diaphragm to rise and put pressure near the throat. This can cause breathing problems that contribute to snoring. When your throat is narrow, airflow is restricted so you are more likely to snore.

Snoring is not only aggravating to you, but your sleep partner as well. There is also a potential for the underlying cause to be dangerous to a person’s health. If your partner is affected by this, it is in your best interest to learn as much as possible about it. Apply the tips that you have read so that you can enjoy a good nights sleep.