A reading starting point

Start with what costs nothing.

You don’t need to decide on a device tonight.

  1. Record a week of snoring first, so you can tell whether anything changes.
  2. Try the free steps: side-sleeping, less alcohol in the evening, and dealing with a blocked nose.
  3. If pauses, gasping or daytime sleepiness show up, get an assessment.

This guide can’t identify the cause of snoring or rule out a sleep disorder.

← Choose a different starting point

Your next step

Start tonight.

  1. Open or print the two-week diary.
  2. Fill in tonight’s row, and ask your partner to add theirs in the morning.
  3. Set a reminder for night 8, when you try one free change.
Open the printable diary
Original sources & their limits

Sources checked 26 Oct 2026.