It helps to have your head propped up with thicker pillows or more of them but the main thing is to sleep on your side or stomach. Sometimes, a well-placed pillow can help you maintain these positions. Because people move around in their sleep, you might be turning over on your back even if you start out in another position. It s a very inexpensive way to train people not to sleep on their backs, he observes. Other Wise Ways Lose some weight.
Excessive weight aggravates apnea and snoring.
In fact, if your neck size is greater than 17 inches, you re at greater risk for apnea. So change to a lower-fat diet and incorporate some exercise into your life to help trim off some of that fat. Clear the airways. Any type of congestion, from colds to allergies , can aggravate a snoring problem. The more resistance there is in your nose, the more you have to suck in to breathe, says Dr. Kripke.