7 Most Popular Snoring Aids That Work

Snoring aids that work

Snoring is a common problem, but it shouldn’t be taken lightly. It can affect your sleep quality and your overall health, especially when it happens regularly. Fortunately, most snorers can reduce or even stop their snoring entirely with lifestyle changes or snoring aids. You can choose from a wide variety of snoring aids that work by opening up your airway, helping you get more oxygen, or adjusting your sleeping position.

When your soft palate, tongue, or other tissues in your mouth and throat relax and collapse over your airway, they may vibrate loudly as you inhale, creating the loud snoring noise. This can happen for many different reasons, and figuring out exactly why you snore is the first step toward finding the best treatment.

What Are the Most Common Reasons for Snoring?

Anatomy
The anatomy of your nose, mouth, and throat can affect your breathing, and structural problems may lead to snoring. If your soft palate, tongue, or uvula is larger than average, the tissues may cover your airway and vibrate as you breathe in. If you have narrow nasal passages, you may have to breathe through your mouth while you sleep, which increases your risk of snoring. There are some lifestyle factors that can make a snoring problem worse, but some people are simply more likely to snore because of their anatomy.
Weight
Being overweight or obese is one of the most common causes of snoring. Extra weight around the neck can make the tissues in the throat collapse, which leads to snoring and difficulty breathing. People who are overweight or obese are especially likely to have their snoring develop into sleep apnea because the extra weight can cause the throat to collapse completely. This makes it impossible to breathe, so people with sleep apnea wake up dozens or even hundreds of times every night to gasp for breath.
Nasal Problems
If your nasal passages are narrow or blocked, your body won’t get enough oxygen from nasal breathing. You may have to breathe through your mouth instead, but this makes snoring much more likely. Naturally narrow airways, chronic congestion, or swollen nasal passages can all lead to snoring because they force you to breathe through your mouth while you sleep.
Sleep Deprivation
When you finally go to bed after being sleep deprived, you’ll probably relax and fall asleep quickly. You may feel like you’ve fallen into a deep sleep, but when the muscle and tissue in your throat are too relaxed, they may collapse and block your airway. As you inhale, the tissues will flap and vibrate together, which creates snoring.
Sleep Position
Sleeping on your back increases your risk of snoring because it puts more weight on your throat. Gravity will pull on the tissues and cause them to collapse and narrow the airway. This problem is much less common when you sleep on your side, and many people find that changing their sleeping position is all they have to do to stop snoring.
Medical Conditions
Certain medical conditions can affect your sleeping patterns and increase your likelihood of snoring. Allergies, viruses, and other conditions that cause nasal congestion can make you snore, and enlarged tonsils or adenoids may block your airway and affect your breathing. Some medications have side effects that can make your snoring worse, too.
Potential Problems Caused By Snoring

Poor sleep is the most common problem caused by snoring, and it can have a major impact on your entire life. When you can’t breathe properly, you may struggle to get deep and restful sleep. Over time, the lack of quality sleep may lead to irritability, memory problems, difficulty concentrating, and increased mental stress.

Excessive daytime sleepiness can be risky for your physical health, too. Because snoring can make you so tired, you may be more likely to get in a car accident or make a mistake that leads to an injury. Sleep deprivation also affects your brain’s hunger signals, making it easy to overeat and gain weight, which can lead to even more health problems.

Your snoring can have an impact on your partner’s sleep as well. Even though your partner knows that you’re not snoring on purpose, they may become frustrated after being woken up by the loud noise. Snoring is a major cause of conflict for many couples because when both partners are sleep-deprived, they’re more likely to argue.

Snoring also sometimes leads to sleep apnea, which can cause many serious health problems. Snoring is a sign that you have some difficulty breathing, but sleep apnea makes you stop breathing entirely. Your body can become deprived of oxygen, which increases your risk of heart disease, high blood pressure, and stroke.

Why Is It Bad to Snore?

Snoring once in a while is normal, but snoring several nights per week is a problem that needs treatment. It can affect your physical health, your mental health, your job performance, and your relationships. If you’ve always been a habitual snorer, you may not realize how much snoring impacts your life.

For many people, snoring gets worse over time. A minor breathing problem can turn into frequent snoring, which can turn into a dangerous case of sleep apnea. Snoring can often be fixed with a simple treatment or lifestyle change, but it rarely goes away on its own. If you snore regularly, you shouldn’t ignore it. To improve your quality of life, you should look for an effective treatment.

7 of the Most Popular Snoring Aids

Snoring aids are devices that help you sleep without breathing problems. They all work in slightly different ways, but most are designed to keep your airways open and increase air flow. Here are seven snoring aids that work:

Snoring Mouthpieces

Best Snoring Mouthpieces

Snoring mouthpieces fix the alignment of your mouth and jaw to create more space in your airway. They’re small, lightweight, and easily portable, so they’re a great option for people who travel and for people who want to keep their snoring treatment hidden. There are several types of mouthpieces that work in different ways, so one may be better suited for you than another. It can take a few days to adjust to a snoring mouthpiece, so you should give it time before deciding whether or not it’s right for you.

AirSnore: AirSnore is a mandibular advancement device, or MAD. It pulls your lower jaw forward slightly, which opens up your airway and prevents your tongue and soft palate from blocking your throat. The device also comes with special drops made of essential oils that soothe your throat, clear your nasal passages, and help you sleep.

Good Morning Snore Solution: Good Morning Snore Solution is a tongue stabilizing device, or TSD. If you snore because your tongue collapses over your airway, a TSD is probably your best option. Good Morning Snore Solution is made of a dental plastic resin and includes a suction cup and two wings. The suction cup pulls your tongue forward, and the wings rest on the front of your teeth.

Micro CPAP

Rear side of SleepRite Micro CPAP

CPAP stands for “continuous positive airway pressure.” It’s one of the most common treatments for sleep apnea, but it can also help with snoring. Traditional CPAP machines include a large mask that covers your mouth or nose and delivers a steady supply of oxygen to keep your airway open. These masks can be uncomfortable, though, so micro CPAP machines may be a better option. Micro CPAP masks are much smaller than traditional CPAPs, and they don’t attach to a machine. All you have to do is insert the mask into the opening of your nostrils to keep your nasal passages open while you sleep.

SleepRite: SleepRite is one of the most popular micro CPAPs. It includes a filter that draws in air to create the right pressure in your airway, and the nose buds are designed to stay comfortably in your nostrils in any sleeping position. It’s small, quiet, and lightweight, so you can bring it with you and use it anywhere.

Anti-snoring Pillows

Casper Pillow review

If your sleeping position is the main reason you snore, an anti-snoring pillow could be an effective treatment. Anti-snoring pillows keep your head and neck positioned in a way that keeps your airway open, which helps you breathe easily. Some pillows simply prop your head, neck, and chest up enough to prevent the tissues in your throat from collapsing. Others have more complex designs to keep you comfortable while reducing snoring.

Casper Pillow: The Casper pillow is designed for all sleepers and for all sleeping positions. It has a fiber-filled inner pillow surrounded by a softer outer pillow. Although it isn’t just meant for snorers, it supports and aligns the head and neck, which can help prevent snoring.

Chin Straps

SnoreTek Chin Strap review

When you breathe through your mouth while sleeping, the air rushes right past the tissues in your mouth and throat, which can make them vibrate against each other. Breathing through your nose instead can fix this problem, but it’s hard to control your breathing while you sleep. Chin straps wrap around your chin and the top of your head to keep your mouth closed, ensuring that you’ll breathe through your nose all night. They also support your lower jaw, which creates more space in your airway.

SleepWell Pro Chin Strap: The SleepWell Pro chin strap attaches to the top of your head and the underside of your chin. It’s made of a comfortable, flexible fabric, and it has a Velcro strap that allows you to adjust the device perfectly for your head. Unlike some other chin straps, the SleepWell shouldn’t cause any tension in your mouth or jaw, and it should be easy to adjust to.

Nasal Dilators

Nasal Dilators

If you have narrow nostrils or nasal passages, it may be difficult to get enough oxygen through your nose while you sleep. This could cause your body to switch to mouth breathing, which increases your risk of snoring. Nasal dilators are small cones that open up your nostrils and allow you to breathe more easily through your nose.

SleepPro 2 Anti-snore Nasal Vent: The SleepPro 2 nasal dilators are made of medical grade silicone. They come in different sizes, so everyone can use them comfortably. Compared to some other popular snoring aids, the nasal dilators are very inexpensive, but they’re still convenient and effective.

CPAP Machines

CPAP machine filters

CPAP is one of the best treatments for sleep apnea and for severe cases of snoring. The device includes a machine that provides steady airflow, a mask that covers your face, and a hose that attaches the mask to the machine. It increases the air pressure in your mouth and throat, which keeps your airway open while you inhale. Some CPAP masks cover both your nose and your mouth, and others only cover your nose. The best type of mask for you depends on the severity of your snoring problem.

Essential Oils

Peppermint essential oil

Essential oils have a number of sleep and breathing benefits. Thyme, peppermint, and eucalyptus oil are all great for clearing up congestion and improving breathing. Lavender oil is calming, so it can help you achieve deeper sleep. Sage and tea tree oil can reduce inflammation and soothe your airways after an illness or infection. You can put essential oils into a diffuser or apply them to your skin. Essential oils are extremely concentrated, though, so you should add just a few drops to a carrier like coconut oil or olive oil when applying them.

Other Snoring Solutions That Can Help

If you can’t find any snoring aids that work, there are other solutions that may be more successful. Here are some of the best options when snoring aids aren’t enough:

Snoring Exercises

Snoring exercises can increase muscle tone in your throat, which will prevent the tissues from relaxing excessively and vibrating as you breathe. One popular exercise involves placing the tip of your tongue against the back of your top front teeth and slowly sliding it backwards toward your soft palate. For another exercise, you can press your tongue flat against the roof of your mouth for a few seconds. If you repeat these exercises about 20 times each day, you may notice your snoring start to improve.

Singing exercises can strengthen your throat and prevent snoring, too. One of the best vocal exercises for snoring involves making an “ung-gah” sound up and down a musical scale, which strengthens the muscles around the soft palate.

Somnoplasty

Somnoplasty is a surgical treatment for severe cases of snoring. Doctors don’t usually recommend undergoing snoring surgery unless you’ve tried all other treatment options, but somnoplasty is usually successful for patients when nothing else has worked.

The procedure uses radiofrequency heat energy to stiffen the soft palate and uvula. After administering general anesthesia, the surgeon uses the heat energy to burn parts of the tissue. As it heals, the tissue shrinks and stiffens, so it no longer blocks the airway and causes snoring. Typically, the surgery only takes about 30 minutes, and the patient’s snoring will start to improve after a week or two. It may not stop your snoring completely, but it can make the problem much better. Some people need multiple somnoplasty procedures to maintain the results.

Palatal Implants

Palatal implants are small polyester pillars that are surgically placed into the soft palate. The implants are just under an inch tall and about 1.5 millimeters in diameter. As the soft palate heals around the pillars, the tissue stiffens up, so it will no longer relax and vibrate.

Like somnoplasty, the palatal implant procedure is performed under local anesthesia. The surgery is fairly quick and easy, although a sore throat is common in the following week. Some results can usually be seen right away, but it takes a few weeks or months for your soft palate to fully heal and harden.

UPPP

UPPP, or uvulopalatopharyngoplasty, is a more complex and invasive surgery than somnoplasty and palatal implants. It’s one of the most reliable procedures to treat severe cases of snoring and sleep apnea. The goal of the surgery is to remove tissue in the back of the throat to create more space in the airway, so the best candidates are those who have excess tissue. The surgeon may remove the uvula, part of the soft palate, or the tonsils and adenoids.

UPPP is performed under general anesthesia, and most patients stay overnight in the hospital after their surgery. It takes a few weeks to fully recover, and some pain and discomfort is normal during the healing period. The surgery and recovery can be difficult, but it may be worth it if no other snoring treatments work.

More Quick Tips to Reduce Snoring

Avoid Alcohol

Snoring after drinking alcohol

You may feel like you sleep more soundly after a few drinks, but alcohol is actually linked to snoring and poor overall sleep. Because alcohol is a muscle relaxer, it may cause your throat and soft palate to loosen up too much and vibrate as you breathe. If you usually drink before going to bed, reducing your alcohol consumption may be the easiest way to stop snoring.

Sleep on Your Side

Sleeping Positions

If you sleep on your back, you’re much more likely to snore than if you sleep on your side. Gravity pulls your soft palate, tongue, and other tissues down over your airway when you sleep on your back, but sleeping on your side allows your airway to remain open. If you tend to roll over onto your back when you sleep, a body pillow is a great tool for staying propped up on your side. Another option is to sew a tennis ball to the back of your pajamas, so rolling onto your back will be too uncomfortable.

Raise up the Head of Your Bed

Pedic Memory Foam Wedge Pillow

You might not need a technologically-advanced snoring pillow to keep your head propped up. Lifting up the head of your mattress might be enough to take some pressure off of your throat and help you breathe. You can place a few books underneath your mattress to lift it up, or you can use a mattress wedge. However you lift up your mattress, you should make sure it props up your entire upper body and not just your head, which can cause neck strain.

Correct Structural Nose Problems

Blocked nasal passages

Snoring is sometimes caused by a deviated septum, which occurs when the bone and cartilage that separate the nostrils becomes misaligned. A deviated septum can cause difficulty breathing, which can lead to mouth breathing and snoring. You may be able to improve your breathing with nasal sprays or strips, but surgery is sometimes necessary to correct a deviated septum.

A septoplasty is a surgical procedure that realigns the septum and opens up the nasal airways. The surgeon makes small incisions inside the nose before trimming and repositioning the cartilage and bone. It can be done either under local or general anesthesia. Some pain and swelling is normal during recovery, but you should fully recover within a month.

Another issue that can lead to mouth breathing during sleep is nasal polyps, which are small growths of tissue inside the sinuses. They can block or narrow the nasal passageways, making it difficult to get enough oxygen through nasal breathing. Doctors usually recommend treating nasal polyps with corticosteroids or other medications first, but you may need endoscopic surgery if drug treatment doesn’t work. During this procedure, the surgeon inserts a tiny camera into your nose with a tube and uses small surgical instruments to cut out the polyps.

Treat Chronic Allergies

Allergens in bedroom

If your nose is constantly congested, you’ll have to breathe through your mouth while you sleep. Treating your allergies may be the best way to restore your nasal breathing and prevent snoring. There are a wide variety of allergy treatments available, including medications, special products, and lifestyle changes.

Your doctor may recommend a nasal decongestant for a chronic stuffy nose. When you have allergies, the lining of your nasal airways swells up, but decongestants shrink the swollen tissues and blood vessels. You can take decongestants in pill, liquid, drop, and spray forms.

If your allergies and snoring are worsened by mold, mildew, or dust mites, a dehumidifier may prevent them from spreading in your home. However, dry air can also make it difficult to breathe through your nose, so it’s important to find a healthy balance. You can buy special pillow and mattress covers to protect yourself from dust mites as well.

Avoid Sedatives Before Bedtime

Avoid sedatives

Snoring affects the quality of your sleep and causes excessive tiredness, so you may be tempted to use sedatives to get better rest. Sedatives can actually have the opposite effect for snorers, though. Most sedatives are muscle relaxants, so they’ll make the tissues in your throat collapse and vibrate. Instead of making your sleep quality better, they’ll worsen your snoring problem, which will just make you more tired.

If you have a hard time falling asleep, natural sleeping remedies are better than sedatives. Try to follow a regular sleeping routine, even on the weekends. Avoid caffeine for a few hours before your bedtime, and keep your bedroom as dark and quiet as possible while you sleep.

Stop Smoking

Nicotine

Smoke from cigarettes and cigars can cause inflammation along the airways in the nose and throat, which leads to swelling and difficulty breathing. When your airway is too narrow, you’ll have to breathe in forcefully to get enough oxygen, and this can cause the tissues to vibrate and create the snoring sound. Researchers have found that the severity of an individual’s snoring problem can be linked to how often they smoke, and even nonsmokers who are exposed to secondhand smoke tend to snore more.

Quitting smoking has a number of different health benefits, including easier breathing and better sleep quality. It’s difficult to quit smoking, but having support from your friends, family, and doctor can help. Reminding yourself of all the health benefits of quitting can help you stay on track, too. Even if you don’t quit, cutting back could improve your snoring and your overall quality of life.

Get More Sleep

Get more sleep

One of the best ways to treat any sleeping problem is to practice good sleep hygiene. Following a regular sleeping schedule and getting enough rest every night will prevent sleep deprivation, which is a major cause of snoring in many people. If you tend to lose track of time in the evening, set an alarm on your phone to remind you to go to bed. To fall asleep faster, try to avoid screens for an hour or two before your bedtime. Avoiding caffeine in the late afternoon and evening will also help you fall asleep quickly and achieve deeper sleep throughout the night and activities in general can help you sleep better so consider adding some exercises to your daily routines.

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