Snoring may seem like a laughable habit until you realize the very real effects. Snoring is a serious breathing disorder that harms social interactions and your health. It can be caused by a number of lifestyle and genetic factors, per Mayo Clinic. The anatomy of your mouth and sinuses, alcohol consumption, allergies, a common cold, and your weight can all bring on a case of sawing logs.
Snoring is the vibration of tissues within the throat when the airway muscles relax during sleep that creates the sound. And, approximately 40 percent of adult women, 57 percent of adult men, and 27 percent of children snore. Snoring can persist for many years or even decades. That’s a lot of noisy nights. Yet, they may not know it until a friend or companion hears it and informs them. Once you do, there are many anti-snoring devices that can help relieve or completely eliminate symptoms.
Snoring isn’t only a nuisance for snorers, it can disrupt their bedtime companions as well. You can DIY snoring solutions, but it is recommended to see a doctor to check for more serious conditions like obstructive sleep apnea first.
Here are a few of the best anti-snoring devices on the market.
It’s best to start by understanding the root of your snoring. If you’re experiencing tight nostrils, stuffiness, or congestion, then purchasing an over-the-counter aid that helps open up your nasal passages could be the cost-effective solution you’ve been looking for. If your snoring problem is rooted in your throat, a mouth guard or pillow could be the solution you need. Once you start by identifying where your snoring issues are coming from, there are plenty of over-the-counter options to choose from and try to fix your snoring issue. Most of these products have little risk to trying them, since you can return them if they don’t work for you.
The best overall pick is the budget-friendly and effective DORTZ Anti-Snoring Chin Strap. If a wearable solution isn’t your style, the MedCline Shoulder Relief Wedge and Body Pillow System is worth every penny. It encourages an optimal, muted sleeping position with an emphasis on comfort. Remember, it’s best to reach out to a doctor about your snoring issues if you frequently wake up gasping for air, are unable to get restful sleep in the night, or if you’re pregnant since snoring could be a sign of a more serious issue, like preeclampsia.
What to Look for in an Anti-Snoring Device
Nose strips: Out of the types of anti-snoring products, slapping a nasal strip over your nose may seem like the easiest fix. All you have to do is stick it on and let it go to work as you sleep. However, this may only be helpful for people who are experiencing snoring as a result of a blockage of nasal passages. According to Alan R. Schwartz, M.D. adjunct professor at the University of Pennsylvania Perelman School of Medicine Professor, and professor at Johns Hopkins University, a “breathe-right” strip may not be helpful for everyone. “They may offer a partial solution, but remember that snoring is due to collapse of tissues in your throat rather than at your nostrils. So the strips might only work for people with tight nostrils,” he says.
Mouthpiece: An anti-snoring mouthpiece may be one of the most annoying ways to correct sleeping (any sort of mouthpiece is typically uncomfortable), but Bernadette Judge (Nurse B), RN, operations manager of San Diego’s Nupeutics Health, says these are one of the most popular over-the-counter ways to fix snoring. “Snoring mouthpieces were designed to help stop snoring by moving the lower jaw forward. Moving the jaw widens the air space allowing you to maintain an open airway, reducing vibration of the tissues in your throat,” she says. However, she points out that “studies are inconclusive whether or not they work.”
Pillows: According to Judge, pillows may be helpful if you’re naturally someone who sleeps on their back and you’re looking for help to sleep on your side. Sleeping on your side is the best position to sleep in if you snore. In fact sleeping “positional therapy” is a great way to start treating snoring,” she notes. “By sleeping on your side, you will alleviate the inflamed compressed airways allowing them to open up, which reduces snoring.”
The warnings with each of these different anti-snoring tools are minimal, especially with a pillow, breathe right strips, or mouth guard. The mouth guards are large enough that choking would be impossible, and at most you may experience slight skin irritation from sticking a strip on your nose throughout the night.
It’s important to recognize when you should see a doctor about snoring and when you should discontinue use of over-the-counter products if they are not helping to alleviate snoring over a period of time (one to two weeks). “Snoring can become a problem if you experience breathing pauses during sleep, gasping or choking at night, chest pain at night, insomnia, sleepiness during the day, brain fog and waking up with a headache,” says Judge. “These are all signs of obstructive sleep apnea and you should be evaluated by your physician.”
Some anti-snoring treatments are a one and done product, like the pillows and chin strap. These are reusable and will last for years when taken care of properly. Other solutions, like nasal strips, are a one-time use disposable treatment, like a bandaid. They may work well, but keep in mind the cost and waste add up over time.
“You should consult a doctor when snoring is loud, awakens the patient with gasping or choking, or when sleep becomes disrupted and/or you start feeling that your sleep is no longer refreshing, and you are tired, fatigued, blue and/or sleepy during the daytime.” —Alan R. Schwartz, M.D. adjunct professor at the University of Pennsylvania Perelman School of Medicine Professor, and professor at Johns Hopkins University
Why Trust Verywell Health?
As a seasoned health writer, Jennifer Nied understands how vital quality product recommendations are for treating symptoms safely and effectively at home. For over 10 years, she has reviewed products, interviewed experts, scrutinized ingredients, and pored over research studies and claims, to help readers like you understand what works for your specific conditions. Every product in this piece was selected taking into account recommendations from doctors, published research, and real customer reviews.
Additional reporting to this story by Brittany Leitner
As a health writer with over eight years of experience, Brittany Leitner understands how important access to information is when it comes to making educated health decisions. She has interviewed dozens of medical experts, tested out hundreds of products, and aims to provide quality recommendations that won’t break the bank.