There’s a lot you can do to help yourself get a good night’s rest.
There’s a lot we can do as well…

Avoid caffeine, alcohol and sedatives: sedative medications will relax the tissues in the throat, making one more likely to snore as well as making the sleep apnea worse.

Do not sleep on your back: gravity will pull the soft tissues in the mouth towards the back of the throat making snoring and sleep apnea worse.  Sleeping on your side will help decrease this problem.  Taping or sewing a tennis ball or rolled ball of socks to one’s back or pajamas will act as a gentle reminder to avoid sleeping on the back.

Lose weight: extra weight will add to the bulk of the tissues in the neck and throat.  This will increase the floppiness of the tissues and add to the risk of airway obstruction.

Improve nasal breathing: nasal obstruction will accentuate the symptoms of snoring and sleep apnea.  Proper diagnosis and treatment of the nasal condition will greatly improve the sleeping situation.