Drinking exacerbates snoring, do doing less of that will help a lot.
Lose weight. CPAP.
CPAP first - having sleep apnea usually destroys your energy levels and makes it extremely difficult to lose weight.
When I first got a cpap, I asked my wife if I’m still snoring? She looked pensive and said no, it’s more like a heavy breathing. I asked her what she meant by that and she said you know, like Darth Vader.
That was an early model though. They’re much quieter now!
Mine is silent unless you take it off. I can’t sleep without it now.
Same. Yeah these days, if you hear a lot of noise, that’s a good indication something is wrong like a bad mask or hose seal or the humidity chamber is not in all the way.
Step 1: Get tested for sleep apnea. If you have it, snoring is the least of your worries. Don’t skip this step.
Otherwise, sleep on your side, elevate your upper body (Amazon sells wedge pillows).
If you are certain you don’t have apnea, you can also try a chin strap. Just be sure any chin strap you buy pulls your chin up, not back, as this will A: Obstruct breathing, and B: cause major jaw pain.
To expand on everyone’s suggestion of testing for Sleep Apnea. In home overnight testing is now way more common, comfortable, and less expensive. It’s basically a watch, a finger O2 reader, and a single quarter sized sticker on your chest; fairly unobtrusive overnight test at home.
There are also other options then CPAPs, one in particular is an Oral Appliance, basically a custom fit mouth guard that slightly brings your lower jaw forward to open up your airways. You wear this overnight and it can solve both snoring and sleep apnea.
Losing weight is a great remedy for many.
I have sleep apnea. It’s very common. Get a sleep study so you’re properly evaluated and referred to the correct CPAP solution you’ll need. Then sleep with it.
I had an early model where it had a lot of background noise that wasn’t so bad for my spouse. However at certain points my mouth would open up and I’d emit a loud pressurized Darth Vader-like sound from my mouth. I’m checking with my provider to see if I can another sleep study and a different CPAP that will not bother my spouse as much.
Fun fact, sleep apnea is very dangerous and life threatening if left untreated. Get tested if you’re constantly exhausted and never feel like you get quality sleep. If you have a partner you share a bed with, they can help you identify you’re snoring and if you sound like you’re choking while you’re asleep - this happened to me and my partner woke me terrified that I might be dying.
Edit: some word replacement corrections due to typing on mobile
Wake up.
Losing weight and not sleeping face up may help in any case.
If you usually feel tired or sleepy during the day, it could be sleep apnea, which can have long term negative effects on your health. In that case, see a doctor, who will usually perform tests while you sleep and then may prescribe CPAP. If that doesn’t work or you find it too uncomfortable and the apnea is severe, you may be offered surgery.
There are some commercial devices that might help. Nasal strips are an option if you suspect your nasal passages could be compromised (deviated nasal septum). Chin straps and other devices that position your jaw do help in some cases wherein the issue is in your throat, especially when combined with CPAP.
Edit: also, don’t take medical advice from people on the internet ;)
Don’t sleep \s
Go to sleep. Then you won’t hear yourself snoring.
