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6 Best Anti-Snoring Devices, According to Sleep Experts
Snorting and snuffling and the occasional loud honk — no matter the snoring style, it can really disrupt a pleasant slumber for both the snorer and their bed partner. “Snoring is normal for many people. In fact, nearly everyone snores at some point, including babies and young children. In medical terms, snoring is the resistance of airflow through the upper airway due to relaxed tissues, and the sound is caused by the vibration of tissues in the back of the throat during sleep,” explains Raj Dasgupta, M.D., clinical associate professor of medicine at Keck School of Medicine at USC in California. “Snoring typically worsens as you progress to deep sleep and REM sleep, sleep stages when your throat tissues are most relaxed and so partially block your airway — the narrower your airway, the more forceful the airflow and the louder the snoring.”
Editor’s note: You should not use any anti-snoring devices on children unless you speak with a medical professional.
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Other snoring triggers include drinking alcohol, weight gain, being overweight or congestion. “When someone consumes a sedative like alcohol, the muscles of the tongue and palate lose tone, resulting in snoring. Weight gain can result in excessive tissue in the oropharynx that causes snoring. Or often, nasal obstruction can result in mouth breathing and snoring at night,” adds Yasmeen Jalal, M.D., otolaryngologist at Memorial Hermann in Houston, Texas.
The more concerning type of snoring is when it sounds like breathing stops and starts throughout the night, if the volume is very loud or if the snorer wakes up gasping or choking for air—these are all major symptoms of obstructive sleep apnea (OSA), and the snorer should see a doctor ASAP. “You should always get screened for OSA if you’re experiencing the classic signs” because the sleep disorder can be dangerous, says Dr. Dasgupta; evaluation entails a questionnaire and in some cases a sleep study may be recommended. Another reason to see a doc if this sounds like you or someone you know: Treatments for OSA, such as a CPAP machine (continuous positive airway pressure therapy), can be very helpful but require a prescription.
Now that you know what causes snoring, what to do about it? Sleeping on your side is one tweak that may help—back sleeping is typically what causes the most frequent and loud snoring because gravity’s effect on the tongue narrows the airway, says Dr. Dasgupta. Avoiding alcohol before bed, not smoking and trying mouth exercises to strengthen the muscles can also be helpful. And if you think snoring is being caused by congestion (either from seasonal, environmental or pet allergies, or being sick), “taking an over-the-counter decongestant in the morning and before bed, or using a saline wash in the morning may help,” says Michael Breus, Ph.D., clinical psychologist, sleep medicine expert, and Diplomate of the American Board of Sleep Medicine.
There are also several different types of sleep aids, such as the anti-snoring devices below that may help stifle your snuffling. Here’s what sleep experts have to say about the best anti-snoring devices, including nose strips, mouth guards and pillows, and how to find the right one for you.
PROS
- Adjustable
- Machine washable
- Extra fill included
CONS
- Expensive
- Outer cover pills over time
Designed for all sleeping positions, the Loft pillow features shredded memory foam and polyester fill that are completely adjustable so you can work the height and angle that’s best for you. The Good Housekeeping Institute also rated the Loft pillow the best pillow overall in their tests, as well as the best value pillow for side sleepers.
Type
Reusable?
Pillow
Yes
PROS
- Made from medical-grade material
- Affordable
- HSA & FSA eligible
CONS
- May be uncomfortable for some
Internal nasal dilators, like this one, are placed in the nostrils to sort of prop open the nasal passages for better airflow, less snoring and a more peaceful sleep, says Dr. Breus. “Internal nasal dilators may feel super weird for the first 30 seconds or so, but then you get used to it and don’t notice they’re there — so they’re definitely comfortable enough for someone to sleep with,” Dr. Breus adds. Mute by Rhinomed is made from medical-grade polymers, can be reused up to 10 times and is FDA registered and is HSA/FSA eligible.
Type
Reusable?
Dilator
Yes, but only 10 times
PROS
- Strong adhesive
- Made from medical-grade materials
- Affordable and comfy
CONS
- May shift for some people, especially with oily skin
Nasal strips that you apply to the outside of your nose, like a band-aid, may help stop mild snoring for some people, says Dr. Dasgupta. The stretchy adhesive is meant to gently encourage nasal passageways to open for easier breathing and better quality sleeping. Nasal strips may not work for everyone, as they can shift in the night if they’re not sticky enough to withstand oils on the face — but that’s why we love this Amazon bestseller, which is made from medical-grade adhesive for a strong grip but smooth removal.
Type
Reusable?
Strips
No
PROS
- Customizable
- Made from medical-grade materials
- Adjustable
CONS
- May cause jaw or tooth pain as the mouth shifts
- Some people may find them uncomfortable
- Expensive
These bedtime mouthpieces are designed to slowly move the mandible (a.k.a. jawbone) just a smidge forward so the airway opens up, and the tongue doesn’t flop back, explains Dr. Breus. Not all mouthpieces are custom fit, but finding one that is, is a smart move because it allows for a better and more comfortable fit. This FDA-cleared device by USA-made VitalSleep is a boil and bite mouthpiece made from hypoallergenic medical-grade materials, so you’re able to mold it to your teeth and mouth; the bottom piece is also adjustable, so you have more control over how many millimeters you require to stop snoring. If you experience jaw or tooth pain, talk to your doctor, who may be able to suggest a different custom-made device.
Device
Reusable?
Mouthpiece
Yes
PROS
- Developed by a dentist and sleep researcher
- FDA-cleared
CONS
- It may look or feel awkward
- May be uncomfortable for some, especially stomach sleepers
- Expensive
“A tongue retention device basically uses suction to pull the tongue forward so your airway can remain open,” says Dr. Breus. “Unfortunately, they’re not always the most comfortable.” Still, they’re an option that may work for some people, and this particular device was actually developed by Sleep Researcher Leslie Dort, D.D.S and is FDA-cleared for over-the-counter use. If you do test it out, give yourself three to four weeks to adjust before deciding whether or not it works to stop your snoring.
Device
Reusable?
Mouthpiece
Yes
PROS
- Minimalist design
- Comfortable to wear overnight
CONS
- Expensive
A sleep-tracking device can help you learn more about what happens while you’re sleeping so that you can better optimize bedtime. For instance, you can connect this finger-worn tracker to its corresponding app and see if you experience a drop in oxygen levels throughout the night—one potential sign that you snore. “A sleep tracker and/or app can be helpful, but you’ll still want to run the insights by your doctor to rule out sleep apnea,” says Dr. Dasgupta. Our testers had much to love about the Oura Ring: they say it’s comfortable, pretty, waterproof and has good battery life. And importantly, it delivers accurate insights that they were able to use to improve their sleep.
Device
Reusable?
Sleep tracker
Yes
What to look for in an anti-snoring device
- Severity: The first step is to determine the severity of your snoring and get evaluated for obstructive sleep apnea if necessary. Then, choose an anti-snoring device that addresses what your snoring stems from.
- Type: As you see above, there are many different types of devices to pick from. You should speak with your doctor to find which would benefit you the most, but popular choices include:
- Sleep tracking devices
- Tongue retention device
- Mandibular advancement device
- Nasal strips
- Nasal dilator
- Pillows
- Reusability: Some devices are single-use only, which may be a concern for you in terms of money spent and the environment.
Symptoms of snoring
- If you sleep alone and aren’t sure if you snore or if your snoring is cause for concern, many people who snore also experience the following symptoms, so consider if that seems like you:
- Tossing and turning during sleep
- Waking up with a dry or sore throat (due to mouth-breathing)
- Feeling tired and fatigued during the day
- A headache upon waking
- Feeling moody or irritable
- Difficulty focusing
Do anti-snoring devices really work?
What is the best device to prevent snoring?
No anti-snoring device is necessarily better than another. It all comes down to the reason that you snore, as well as what’s most comfortable and seems to really help. For instance, mild snorers may find success with a simple nasal strip, while a more severe snorer could require a bit more assistance, say in the form of a mouthpiece. And of course, if you’re diagnosed with OSA, your doctor can suggest and prescribe an appropriate snoring therapy. Besides CPAP machines, there’s a newly FDA authorized device called eXciteOSA that you may want to talk to your doctor about. “The FDA approved it for snoring and mild sleep apnea, and it basically delivers electrical stimulation to the muscles of your tongue and upper airway to strengthen them,” explains Dr. Dasgupta; it’s not covered by insurance but is HSA and FSA compatible.
What are the disadvantages of anti-snoring devices?
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Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman’s Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website’s health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.