A mild snorer may be noisy at night but still get plenty of air, with snoring sometimes disrupting sleep. Whether or not your occasional woodcutter is linked to wider problems, there are steps you can take to reduce nighttime noise.

Sleep on your side An Israeli study found nearly half of snorers with sleep apnea to stop when they changed positions. Pillows and shirts to help you sleep on your side are available uncomfortable rolling onto your back, For the DIY kind, you can try sewing some tennis balls onto the back of your nightshirt.

Strengthen the tongue. One of the most common causes of snoring is when your tongue slides back into your throat. The simplest way to stop it is with a daily set of tongue exercises, But Dr. Chang said it can take weeks to have an effect and most people are not diligent enough to keep it up.

There’s also a steady stream of anti-snoring devices available to buy online that are completely useless. Chin straps, nose clips and straps, nostril dilators — be careful with them, Dr. Chang said, because they don’t work for everyone. She said that a humidifier can help you sleep better by moisturizing your nose and throat, but it won’t stop your snoring.

If your sleep study shows that your snoring is moderate—that the lack of air is disrupting your sleep more than 15 times per hour—you should see a sleep doctor, pulmonologist, or ear, nose, and throat specialist. needed. They may recommend the following:

CPAP (continuous positive airway pressure) machine. This is a device that attaches to either your nostrils or your nose and mouth to increase the amount of air that passes through your throat.

mouth guard. A mouth guard helps to keep the jaw slightly forward so that the tongue cannot crawl down the throat and block it. It’s more convenient than a tube strapped to your face, but it requires a skilled dentist and several visits to fit it to your teeth and jaw. Make sure your insurance will cover it, and avoid cheap, over-the-counter guards, as they won’t work unless they’re calibrated correctly.

weight loss. Another way for some people to reduce snoring is to lose weight. Body mass index is reliably associated with snoring and sleep apnea, Dr. Chang said, although every larynx is different. Losing weight will reduce the pressure on your windpipe and allow more air to pass through.

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