1) Why you snore
Air vibrates when the airway narrows (mouth, tongue, neck). Alcohol, weight, back-sleeping and congestion worsen it. Suspected apnea? See a doctor.
2) Free fixes first
- Side-sleep, light dinner 3h before, no alcohol 4h before, clear nose.
- Weight -5% often helps. Posture work aids breathing.
3) Tools
- MAD mouthpiece like Noctip Halo: ~10mm advancement.
- Nasal strips for mild congestion.
- CPAP only if prescribed.
4) 14-day plan
- Days 1-3: side + hygiene + diary.
- Days 4-10: add Halo nightly, +1mm every 2 nights.
- Days 11-14: evaluate.
Disclosure: we sell Halo and Rest. Ships 5-10 days, 30-night guarantee. Not a medical device.