Bodyfat is actually not a problem as much as you think, not to say that it does not make apnea worse, and is once in a while is the case. A majority are not overweight, it’s a common for people to think that though. At the age of 25 and 165 pounds I had it pretty bad. I was young but a typical patient. After sleep apnea gets worse the weight packs on quickly and is hard to lose untill the apnea is resolved.
I suffered from crappy sleep for years. Here’s what I learned:
Breathe Right strips don’t look like much, but they really do work to correct mild nasal obstruction. Definitely worth a try.
Sleep apnea is correlated with excess bodyfat, but the problem can be structural too. If you think that your snoring is bad enough to affect sleep quality, I strongly suggest going for a sleep study. Apnea is nothing to fool around with. This might not apply in your case, vroom, but for the brothers out there with bad apnea, a CPAP can be a life saver. You won’t know if you need it until you get checked out.
I totally agree with lostinthought’s suggestion to keep the room as dark as possible. A sleep mask can help too, but since your skin reacts to light (suntan anyone?), and light is a big factor in controlling circadian rhythms, opaque curtains are better.
“Quiet” is important, but for me, total silence isn’t. That just makes every little squeak and knock sound like cannon fire. I like to have some kind of white noise, like an A/C, a fan on high, or an air purifier. Anything that can muffle sharper noises without being intrusive on its own.
The reading or watching TV in bed thing seems to depend on the individual. When my wife reads in bed, it seems to keep her awake. I read in bed when I need to go to sleep quick - two or three pages and I’m out.
Anyway, I totally feel your pain. Been there. Do what you need to to figure this stuff out. It’s worth it.
Hope that helps.