1. Adjust Your Sleep Position sleep on your side: This is often the most effective and easiest change. Lying on your back can cause the base of your tongue and soft palate to collapse to the back of your throat, blocking the airway.

2. Try sewing a tennis ball into the back of your pajama top or use a full-length body pillow to prevent yourself from rolling onto your back during the night.

3. Elevate your head: Raise the head of your bed by 4 to 6 inches (10 to 15 cm), for example, by using specialized bed risers or a wedge pillow. This helps keep your airways open. Avoid just using a stack of pillows, which can bend your neck and actually worsen the problem.

​4. Lifestyle CChanges. Lose weight (if overweight): Excess weight, especially around the neck, can narrow the internal diameter of your throat, making it more likely to collapse and cause snoring. Losing even a small amount of weight can help.

5. ​Avoid alcohol and sedatives before bed:
Alcohol and certain medications relax the muscles in the back of your throat, increasing the chance of snoring. Try to avoid them for at least 3-4 hours before sleeping.

6. ​Quit smoking: Smoking can irritate and inflame your airways, which can worsen snoring.

7.​Clear nasal passages: If you have chronic congestion due to a cold, allergies, or a deviated septum, your airflow is affected.
​Try nasal strips or an external nasal dilator to open the nostrils.
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