There are several ways to improve the quality of your sleep and reduce snoring. Here are some tips that may help:

1. Change your sleeping position: Sleeping on your back can cause the tongue and soft palate to collapse to the back of the throat, which can block the airway and cause snoring. Try sleeping on your side instead.

2. Lose weight: Excess weight can put pressure on the airway and cause snoring. Losing weight can help reduce snoring and improve sleep quality.

3. Avoid alcohol and sedatives: Alcohol and sedatives can relax the muscles in the throat, making snoring worse. Avoid consuming these substances before bedtime.

4. Use a humidifier: Dry air can irritate the throat and make snoring worse. Using a humidifier can help keep the air moist and reduce snoring.

5. Treat underlying medical conditions: Certain medical conditions, such as allergies, congestion, and sleep apnea, can cause snoring. Treating these conditions can help reduce snoring and improve sleep quality.

6. Use anti-snoring devices: There are several anti-snoring devices available, such as nasal strips, mouth guards, and chin straps. These devices can help keep the airway open and reduce snoring.

7. Seek medical treatment: If snoring is severe or persistent, it may be a sign of a more serious condition, such as sleep apnea. If you are unable to improve your snoring with lifestyle changes or anti-snoring devices, it may be necessary to seek medical treatment.

In addition to these tips, it may be helpful to establish a regular sleep routine and create a comfortable sleep environment. This can include setting a consistent bedtime and wake-up time, avoiding electronic devices before bedtime, and using comfortable bedding and pillows.

References:

1. Mayo Clinic. Snoring. https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694

2. National Sleep Foundation. Snoring. https://www.sleepfoundation.org/snoring

3. American Academy of Otolaryngology-Head and Neck Surgery. Snoring and Sleep Apnea. https://www.enthealth.org/conditions/snoring-sleep-apnea/