Stop Snoring, Start Sleeping: Discover the Best Anti-Snoring Devices, According to Experts (2024)

Stop Snoring, Start Sleeping: Discover the Best Anti-Snoring Devices, According to Experts (1)

Snoring is among one of the most common symptoms of obstructive sleep apnea, but people without sleep apnea can snore, too, and suffer the resultant daytime sleepiness or sleep fragmentation, says Cyrus Haghighian, MD, a sleep medicine specialist at Los Angeles Center for Ear, Nose, Throat, and Allergy. It can be caused by several factors including nasal congestion, sleeping in the supine position, or drinking alcohol, Haghighian adds.

If you're looking to improve your sleep and avoid disturbances caused by snoring, a product may help you avoid surgical intervention. There are multiple factors to consider when shopping for an anti-snoring device, including reusability, comfort, safety, and ease of use. Thanks to recommendations from multiple sleep experts, we’ve narrowed down the best anti-snoring devices on the market.

Types of Anti-Snoring Devices

There is a wide variety of anti-snoring devices that promise to reduce your snoring throughout the night. These include:

  • Nasal dilators: Nasal dilators are noninvasive devices used to minimize snoring by improving the airflow through the nasal passages. Nasal dilators are either soft plastic or silicone devices that are inserted into the nostrils and widen the nasal passages to allow for improved airflow and breathing.
  • Nasal strips: Nasal strips are adhesive strips placed on the external part of the nose, to help expand nasal passages and allow for improved airflow.
  • Mandibular advancement devices (MADs): MADs, or oral appliances, resemble mouthguards, but unlike dental devices that patients can buy at a drugstore or online, they are custom-made by a qualified healthcare professional, according to Kevin Postol, DDS, a board-certified dentist and the President-Elect of the American Academy of Dental Sleep Medicine (AADSM).
  • Pillows (or Positional Pillows): There are four types of pillows that help relieve snoring: contour, wedge, memory foam, and anti-snoring with cutouts. They work by elevating the head and reducing pressure points to reduce snoring.
  • CPAP machines: A CPAP machine is the gold standard that is often initially prescribed for treating OSA. The positive airway pressure from the CPAP keeps the airway open and prevents the vibrations that cause snoring.

Which Anti-Snoring Device Is Right For You?

Snoring results from turbulent airflow and vibrations in the soft tissues of the upper airway, says Kevin Motz, MD, assistant professor of otolaryngology and director of sleep surgery at Johns Hopkins Medicine. The devices are aimed at increasing airflow, stiffening the upper airway, or reducing turbulent airflow, which occurs if the tissue has become narrow and collapsed. Many types are available, and each device targets different causes of snoring. These include:

  • Deviated septum or narrow nasal passage: Sometimes, snoring can occur if you have a deviated septum, or your nasal passages are very narrow. Nasal dilators, nasal cones, and nasal strips work well for this issue.
  • Cold or allergies: Sometimes your health can cause snoring, including a cold or allergies. Nasal strips, nasal cones, nasal dilators, and a mouthpiece could alleviate this.
  • Back sleeper: Your sleep position can affect your snoring as well. Consider trying an anti-snoring pillow or a smart device to minimize snoring throughout the night.

Motz suggests that if your snoring is bad enough that you believe you need multiple snoring devices, you should consider a sleep study or an evaluation by a specialist to ensure you don't have sleep apnea. Still, if this is not an issue, there is nothing to preclude you from trying several noninvasive devices.

What Healthcare Providers Want You to Know

  • Efficacy: Motz says that OTC anti-snoring devices are moderately effective. While some are simple (such as a device that encourages someone to sleep on their side), others may be more complex (such as a chin strap that keeps the jaw shut as you sleep). But snoring can be a sign of sleep apnea. If the snoring is severe, the person should be evaluated to ensure there is no evidence of this, Motz says.
  • Child-safe options: Motz advises against treating snoring in a child with over-the-counter devices without some guidance from a medical professional.

When to See a Healthcare Provider

People should visit a healthcare provider when snoring and sleep disturbances affect their quality of life, such as experiencing excessive daytime sleepiness, memory concerns, and mood issues. Frequent snoring and the resulting symptoms can often be a sign of a larger health concern, like obstructive sleep apnea, explains Postol. He adds that, when left untreated, OSA can lead to larger health issues like depression, heart attacks, strokes, and even increased cancer risk.

It’s important to note that the AADSM does not recommend over-the-counter anti-snoring devices for patients diagnosed with sleep apnea.

Our Top Picks

In This Article

Pros

  • Drug-free

  • Non-adhesive

  • Inexpensive

Cons

  • Might fall out in the middle of the night

Key Specs

Type: Nose dilator | Reusable: Yes

Why We Recommend It

For a drug-free anti-snoring device, consider trying a nasal dilator. This pick from MUTE is super comfortable (when you find the right size for you), reusable, and works well to open your nasal airways.

Unlike nasal strips that require adhesive and might irritate the skin on your nose, the nasal dilators won’t be as irritating to your nose, if at all. Additionally, this little device not only prevents you from snoring but also helps you to wake up feeling very well-rested and refreshed. If you feel like your snoring might be affecting your own sleep (and not just your partner’s), these are a good, non-invasive option to try.

Keep In Mind

While Postol does like nasal dilators to reduce snoring, he notes that they are not a long-lasting solution, and will not solve larger health issues, such as obstructive sleep apnea.

Pros

  • Easy to find

  • Affordable

  • Variety of sizes available

Key Specs

Type: Nose strips | Reusable: No

Why We Recommend It

Nasal strips are a pretty common solution to snoring—and we like that they are available at most drugstores. Nasal strips have a sticky underside that sticks onto your nostrils throughout the night. The strips are made from spring-like, flexible bands, which essentially lift the sides of the nose and open up your nostrils so that you can breathe easier.Brandon R. Peters, MD, FAASM, a sleep physician at the Virginia Mason Medical Center, recommends these to patients with a narrow nasal passage, deviated nasal septum, or allergies leading to restricted airflow. We particularly love that this option comes in different sizes and colors. You can even opt for a lavender-scented option to promote calm as you drift off to sleep.

Keep In Mind

These nasal strips may leave a slight residue on your skin in the morning. For similar benefits, without any residue or adhesives, nasal cones like the Max-Air Nose Cones may be a good option for you instead. They're small and effective, and according to Peters, nose cones are ideal for folks who snore because of restricted airflow through their nostrils and nasal passage, potentially due to a deviated nasal septum. He particularly likes that these cones provide fast relief and can be reused after washing. Just be aware that they don't have the same staying power as a nasal strip and can fall out at night.

Pros

  • Can help manage OSA

  • Prevents teeth-grinding

  • Reusable

Cons

  • Might not fit all mouth sizes

Key Specs

Type: Mouthguard | Reusable: Yes

Why We Recommend It

While Postol is more in favor of getting a custom-made sleep mouthguard by a qualified healthcare professional, the PureSleep anti-snoring mouthpiece might be worth trying out first, if you don’t want to spend a ton of cash on an anti-snoring device.

Oral products, like mouthguards, are worn during sleep and can help manage obstructive sleep apnea and snoring. Postol says a mouthguard is a great anti-snoring option because they're small, easy to use, quiet, and easy to travel with. To top it off, they're a lot less costly than machines like CPAPs, which require upkeep such as replacing parts like filters, masks, or tubes.

Keep In Mind

The biggest downside of this particular mouthguard is that it’s not custom to your mouth, so it might not fit all mouth sizes.

Pros

  • Non-invasive

  • Elevates the head

Cons

  • Expensive

  • Some might find it uncomfortable

Key Specs

Type: Pillow | Reusable: Yes

Why We Recommend It

The MedCline Bed Wedge and Body Pillow is a good option for folks who find that their snoring is improved if they sleep on their side. Peters adds that using a side pillow can do more than just reduce snoring: By accommodating your shoulder, you canrelieve pressure points, and by elevating your head, you canease reflux symptoms. All of which will help you get a better night's rest. But this option is particularly helpful for those who snore while sleeping on their back, as the wrap-around body pillow can optimize positioning and keep them on their side all night long. We like that this product comes in a variety of sizes and has removable covers that can be washed.

Adjusting from being a back to a side sleeper can be hard, especially if you've been sleeping in that position for a while. If you need some help transitioning, you should try theSlumber Bump. It's breathable and lightweight, and Peters likes that it can help train people to stay off their backs at night. It can be a little uncomfortable at first, but very beneficial once you're used to it.

Keep In Mind

This pillow is pretty expensive, and some might find it uncomfortable.

Pros

  • Easy to find

  • Simple to use

  • Affordable

Cons

  • Hard to get used to

  • Not reusable

Key Specs

Type: Mouth tape | Reusable: No

Why We Recommend It

The Nexcare Strong Hold Pain-Free Removal Tape can be used for many different things, but we recommend that you use it at night as a mouth tape. According to Peters, mouth tape is ideal for people who are generally able to breathe through their nose, but find some intermittent restriction (i.e., allergies, nasal congestion) that leads them to mouth breathing. Peters adds that using mouth tape at night is a simple way to relieve nasal congestion and reduce snoring.

This strong hold tape will stay put on your mouth throughout the night and promises a pain-free removal when you take it off the next morning. It’s inexpensive and widely available, too.

Keep In Mind

Mouth tape should not be used if someone is at risk of vomiting, according to Peters.

Pros

  • High-tech

  • Quiet

Cons

  • Might have technical issues

  • Expensive

Key Specs

Type: Smart device | Reusable: Yes

Why We Recommend It

The Smart Nora is a sleek-looking smart device that might help reduce snoring throughout the night. Three different components in the Smart Nora help users reduce their snoring. First, the Pebble sits on your nightstand and listens for the snoring sounds throughout the night.If the Pebble hears snoring, it activates an air pump called the Base. Lastly, the Base is connected to the Pillow Insert, which is an insert you put inside your pillow that slowly rises with air and helps you sit up to stop you from snoring. Overall, this smart product is a non-invasive option that can help reduce snoring painlessly throughout the night.

Keep In Mind

If both you and your partner snore, the Nora might confuse your partner's snoring for your own and then will inflate the pillow when you might not even need it inflated.

How We Selected the Best Anti-Snoring Devices

When selecting the best anti-snoring devices, we spoke with multiple sleep experts for their recommendations. With their insights, we researched the best products on the web that had substantial evidence to back up their claims of reducing snoring. Importantly, we aimed to incorporate multiple types of anti-snoring devices to ensure we offered products to meet individual needs. We then narrowed down our list based on the following criteria:

  • Reusability: We considered whether the item can be cleaned and reused or whether it has to be replaced on a nightly basis.
  • Ease of Use: According to Peters, it may be important to determine whether the use of the anti-snoring device is difficult or time-consuming. If it takes too much effort, you may not use it consistently. For this reason, we opted to include products that are easy to use.
  • Comfort: Some anti-snoring devices may cause physical discomfort. We aimed to recommend products that would cause the least amount of discomfort as you sleep.
  • Safety and Potential Warnings: We took into account any specific precautions recommended by the manufacturer and avoided risky options.

Our Experts

We consulted several experts during the research and writing of this article:

  • Brandon R. Peters, MD, FAASM, a sleep physician at the Virginia Mason Medical Center
  • Kevin Postol, DDS, a board-certified dentist based in St. Louis, MO, and the President-Elect of the American Academy of Dental Sleep Medicine
  • Cyrus Haghighian, MD, a sleep medicine specialist at Los Angeles Center for Ear, Nose, Throat and Allergy
  • Kevin Motz, MD, assistant professor of otolaryngology and director of sleep surgery at Johns Hopkins Medicine

Why Trust Verywell Health

Daley Quinn is a freelance journalist, specializing in beauty and health, who has contributed to numerous publications, such as Elle, Real Simple, Allure, The Cut, WWD, and more. She also writes for her blog, The Daley Dose. She used recommendations from sleep experts to determine the best anti-snoring devices on the market.

Stop Snoring, Start Sleeping: Discover the Best Anti-Snoring Devices, According to Experts (2024)
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