If you are a snorer, you’re in good company. Women suffer snoring problems at a rate of about 25% while the rate for men exceeds 40%. The older people get, the more frequently they snore. If you are interested in reducing how often you snore, or helping a family member who has this condition, this article might just help.

You can eliminate snoring by making funny faces–specifically faces that resemble a fish breathing while he swims. Making these faces is a real help, as silly as it sounds, because they exercise and strengthen important muscles in your face and throat. To make a fish face, close your mouth and pull in your cheeks. Try moving your lips like a fish. You want to do this a couple of times each day.

If you want to stop snoring, upgrade to a pillow that is a bit firmer. A soft pillow allows your head to fall into a position which causes your throat to collapse. Narrow air passages contribute to increased snoring because air flow is reduced. A pillow that is firmer can help with keeping your airway open.

If you want to decrease your snoring, you will need to quit smoking. If quitting doesn’t work, ensure that you don’t smoke within two hours of your bedtime. The passages through which air flows in your body will narrow when your smoke, due to swelling in your throat. This inflammation and narrowing leads to snoring; therefore, not smoking should relieve some of the swelling.

If you snore often, drinking alcohol may make it worse. On top of this, you should stay away from antihistamines, sleeping pills and any type of tranquilizer right before you go to bed. The reason this happens is because these tend to relax your muscles, limiting your air passage in your throat, and therefore increasing snoring.

To prevent snoring, sleep on your side. Sleeping on your back will help you sleep without snoring. On the other hand, sleeping on your stomach causes neck stress. Sleep on your side for the most benefits.

Snoring can be reduced by eating smaller meals in the evening. Eating too much food, especially right before sleeping, causes the stomach to become full. This can force the diaphragm upwards, and the resulting pressure can decrease or block air passage. Constricted air flow and a throat that is narrow are among the primary reasons for snoring.

Dairy Products

Even though you may not be lactose intolerant, dairy products happen to be a very common cause for snoring. Dairy products promote the formation of mucus and phlegm that contribute to narrowing of the air passages in the nose and throat. If you usually have warm milk at bedtime, try hot mint or cinnamon tea, instead! That will help you relax and open your airways!

Snoring can be a real problem for you, and for anyone that shares your bed. It is also, on some occasions, medically dangerous. If you or your loved one are people who suffer from this condition, it is probably best to learn everything you are able to about it. Apply what you’ve learned from this article to finally enjoy a quiet, peaceful night of sleep.