Read James Nestor’s book Breath. He is a big supporter for mouth taping to stop mouth breathing, which has many other ill effects than just snoring.

But technically you can still snore breathing through your nose.

You need to fix the underlying problems though

Definitely see an ENT and absolutely fix your deviated Septum. You might have chronic sinusitis as well. Use Flonase regularly (not afrin)

Definitely need a sleep study. Most likely will benefit from a C/Bi/A PAP machine.


You are clinically “overweight” at a BMI of 28.6 (but not obese) To get your BMI to 25 and “clinically” normal you need to weigh less than 180 lbs ( or grow a couple inches!)

Many have successfully lost weight using semi-glutide (ozempic, monjaro, wegovy etc) use it if you need it. Recent studies support it plus cardiovascular benefits as well.

Some clear places to start that will definitely help your long term health and relationships.

Good luck, you can do it