Sleep on your side instead of your back
Elevate the head of your bed 4–6 inches or use a wedge pillow
Maintain a healthy weight
Avoid alcohol within 4–6 hours of bedtime
Avoid sedatives, sleeping pills, and muscle relaxants unless prescribed
Stop smoking
Treat nasal congestion (saline rinse, nasal steroid spray if appropriate, allergy management)
Use nasal strips or a nasal dilator for airflow support
Keep a consistent sleep schedule
Avoid heavy meals within 3 hours of bedtime
Stay hydrated and address dry mouth (water before bed, humidifier if needed)
Consider an oral appliance (mandibular advancement device) fitted by a dentist for snoring or obstructive sleep apnea
Consider CPAP therapy if you have obstructive sleep apnea
Check for and treat underlying causes such as enlarged tonsils/adenoids or nasal obstruction
Review medications with a clinician if they may worsen snoring
Get evaluated for sleep apnea if snoring is frequent, loud, or accompanied by choking/gasping, morning headaches, or daytime sleepiness
Seek urgent care if you have severe breathing pauses, chest pain, or significant shortness of breath during sleep