The ball is placed in a sock that is pinned to the back of a sleep shirt or placed in a pocket sewn into the shirt. You should go to sleep and wake up at approximately the same time every day. Snoring and sleep apnea is often worse if you are overtired. That Worsen Airway Narrowing Alcohol and most sleeping pills relax the muscles of the throat and can worsen snoring and sleep apnea. You should avoid alcohol for at least 3 hours prior to bedtime.
Smoking can also worsen snoring and sleep apnea, due to swelling of the nasal tissues.
Nasal Dilators Internal or external devices that dilate your nasal passages may help your snoring. Devices may be difficult to use and are not always tolerated. The main advantage of a device is that there are usually minimal risks associated with their use. CPAP is an air compressor that blows air through a corrugated tube attached to a mask that is placed over your nose. The mask is held in place by elastic straps around the back of your head.