Sleep Tips for Snoring and Sleep Apnea

The following strategies are commonly recommended alongside treatment for sleep-disordered breathing. They are not a substitute for professional assessment and diagnosis.

Sleep position

Sleeping on your side rather than your back may reduce airway collapse in some individuals. A body pillow can help maintain a side-sleeping position through the night.

Limit alcohol and sedatives before bed

Alcohol and sedative medications relax the throat muscles, which can increase airway obstruction. Avoiding these substances for at least two to three hours before sleep is often recommended.

Weight management

For individuals who are overweight, weight loss may reduce the severity of OSA. This is best discussed with your physician or healthcare provider.

Address nasal congestion

Blocked nasal passages encourage mouth breathing, which can worsen airway collapse during sleep. Treating allergies or other causes of congestion may improve airway patency.

Consistent sleep schedule

Regular sleep and wake times can support more consistent sleep architecture.

These strategies are general information and may not be appropriate for all individuals. If your symptoms are persistent or significantly affecting your daily life, please book an exam.