To help reduce snoring, you can try over-the-counter nasal strips or dilators, which physically open your nasal passages. If congestion is the main cause, saline nasal sprays or generic steroid nasal sprays (such as fluticasone) can help reduce airway inflammation. Avoid using nasal decongestant sprays for more than three consecutive days to prevent rebound congestion. Anti-snoring mouthguards can also help by gently holding your jaw forward to keep your throat open. If your snoring is very loud or accompanied by daytime fatigue, it is best to consult a doctor to rule out sleep apnea and find the most effective, personalised solution for you.