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.
Article at a Glance:
- 1 What Are the Most Common Reasons for Snoring?
- 2 Why Is It Bad to Snore?
- 3 7 of the Most Popular Snoring Aids
- 4 Other Snoring Solutions That Can Help
- 5 More Quick Tips to Reduce Snoring
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?
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 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.
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.
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.
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.
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 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 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:
More Quick Tips to Reduce Snoring
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
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
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
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
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
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.
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
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.