Whether it’s you or your significant other, no one loves the sound of snoring. Yet, about 37 million Americans frequently snore at night. Not only is this bad for your sleep cycle, but it can also disrupt your family’s sleep, too.
Rather than driving people to get ear plugs or spare rooms, perhaps it’s time to try some of the great anti-snoring devices on the market. While many of these may seem like they wouldn’t work, they’re all based in the science of snoring. So, before we dive into how to stop snoring, let’s first discuss what causes snoring and when you may need to see a doctor about your nightly sawing.
What Causes Snoring
While snoring may be caused by an underlying disease (see below), in its most basic form, snoring is a restriction of the airways at night causing noisy breathing. The restriction of the airways is most often caused by a relaxation of the muscles in the face and throat which only occurs while you sleep.
But why do some people snore and others don’t? The condition can be linked to a number of factors. Older age, minor nose and throat conditions, sleeping style, alcohol use and being overweight can all be contributing factors. Luckily, if your snoring is not linked to a more serious issue, it may be relatively easy to correct using the drug-free methods listed below.
When to See a Doctor
While almost everyone snores from time to time, it can be a chronic and more serious problem for some. According to the Mayo Clinic, snoring may be linked to a sleeping disorder, so if you or your partner notice any of the following, it’s time to see a doctor.
- Breathing pauses at night
- Extreme sleepiness throughout the day
- Morning headaches
- Sore throat in the morning
- High blood pressure
- Chest pain at night
- Gasping or choking during the night
Any of the above could be a sign of a more serious underlying cause of snoring. A doctor will be able to run tests to determine whether you need prescription medication or even a procedure.
Provided the above doesn’t apply to you, it’s probably time to try a drug-free method to stop your snoring. Keep reading to learn how to stop snoring for good.
1. Nose Vents – Snore Care Nose Vents
Nose vents work to maximize airflow in order to stop snoring instantly. Most of them fit directly into your nostrils and are made from medical grade silicone. Just make sure to pick a pair that are BPA- and odor-free, like this Snore Care Set of Four Nose Vents. They’re easy to clean and reuse, and they come in their very own carrying case to keep them out of the way throughout the day. Each of the four pairs of nose vents included in this pack is a different size, allowing you to find the most comfortable option for your nose.
2. Nasal Strips – Breathe Right Nasal Strips
BEST BUDGET OPTION
Nasal strips sit on the outside of your nose to widen your air passages. They work well to provide relief for congestion caused by colds or allergies, and they are drug-free, meaning they don’t require any kind of prescription. So if your snoring is caused by a frequently stuffy nose and blocked sinuses, give these easy-to-apply tabs a try. The Breathe Right Nasal Strips come with 26 strips in a box, making them one of the most cost-effective anti-snoring options. Just be sure to loosen the strip with warm water before pulling it off in the morning.
Breathe Right Nasal Strips
3. Oral Sprays – Arm & Hammer Simply Saline Nasal Mist
BEST FOR CONGESTED AIRWAYS
A throat-spray supplement, oral sprays are generally designed to coat your uvula and upper airways in mist. This flushes out dust and other irritants to reduce blockages. Some oral sprays may also work to reduce the vibration that causes snoring. Most over-the-counter options are drug-free and made of a natural oil-blend, so they can be used frequently and long-term. We love this Arm & Hammer Simply Saline Nasal Mist as it provides hours of relief. Plus, it comes with an adaptable nozzle for ease of application.
Arm & Hammer Simply Saline Nasal Mist
4. Mouth Strips – Azazar Advanced Gentle Mouth Tape
BEST FOR MOUTH BREATHERS
It might seem a little arcane, but for some people, taping the mouth shut prevents snoring. We certainly don’t recommend this for everyone, but mouth strips have been used for years effectively. This gentle lip adhesive closes your mouth to prevent snoring as well as reduce throat dryness. Both ends are covered with adhesive, so you don’t have to worry about it falling off while you’re sleeping, or adhesive remaining on your lips after you wake up. Try the Azazar Advanced Gently Mouth Tape if this sounds like the answer for you.
Azazar Advanced Gentle Mouth Tape
5. FastTabs – Snore Stop Chewable
BEST EDIBLE FIX
An FDA-regulated homeopathic medicine, these chewables have a 79.5% rate of positive results in reducing snoring and its effects. They’re non-habit forming and come in a tab you simply need to chew before you go to sleep. Then, the FastTabs get to work opening your constricted Pharynx, decongesting your tonsils, making your swollen tongue smaller and relieving your stuffy nose. These chewables won’t work for everyone, but they’re certainly worth a try if you can’t sleep with other anti-snoring aids attached to your body.
Snore Stop Chewable
6. Chin Straps – Anti Snoring Devices Chin Strap
MOST COMFORTABLE ANTI-SNORING DEVICE
Usually made of a breathable blend of soft fabric and neoprene rubber, chin straps close your mouth, while still allowing you to breathe easily through your nose. This uses a similar theory to the mouth tape but is generally more comfortable to wear. In particular, the Anti-Snoring Devices Chin Strap is a well-reviewed option. The adjustable velcro means you can find the most secure position to keep the chin strap in position, without jaw constriction. After a few nights, you won’t even notice you’re wearing it.
7. Dental Guards – Neomen Professional Dental Guard
Wearing a mouthguard at night can work to open your upper airways, allowing for less snoring throughout your sleeping hours. While most mouthguards are marketed towards people who grind their teeth, these multifunctional devices can have a positive impact on snorers, too. We particularly like the Neomen Professional Dental Guard. It comes with a pack of four reusable dental guards in two different sizes, so you can find the one that fits your mouth best.
Neomen Professional Dental Guard
8. Nasal Dilators – Rhinomed Turbine Nasal Dilator
Designed for improved sports performance, nasal dilators can also prevent snoring. This product gently opens nasal passages to improve airflow by an average of 38%. Rhinomed is one brand to look out for if you’re interested in trying a nasal dilator. They make some of the best on the market thanks to their compact, unobtrusive designs. These devices can be reused up to ten times, and Rhinomed will allow you to initially use a trial pack so you can find the ideal fit.
Rhinomed Turbine Nasal Dilator
9. Wedge Pillows – Healthex Bed Wedge Pillow
BEST BED ADDITION
If you sleep on your back, the muscles in your throat relax as you snooze. This leads to the collapse of your upper airways, which, in turn, causes snoring. By using an elevated, wedge pillow, you prevent your muscles from relaxing too much and thereby prevent snoring from occurring. There are loads of good options on the market, but we recommend the Healthex Bed Wedge Pillow. The eight-inch wedge has an ultra-soft cover and a gel memory foam cover to keep you cool as you sleep.
Healthex Bed Wedge Pillow
10. Humidifiers – Pure Enrichment MistAire Humidifier
BEST FOR DRY AIR
Did you know that overly dry air might be causing your snoring? When people who are prone to snoring are placed in dry environments, the tissue around their nose or throat may become inflamed or irritated. This causes a thick layer of mucus to line the airways and increases the risk of snoring. If you believe dry air is the cause of your snoring, consider adding a humidifier, like the Pure Enrichment MistAire Humidifier, to your bedroom. It can safely moisturize air for up to 16 hours, and the whisper-quiet operation won’t wake you up at night.
Pure Enrichment MistAire Humidifier
11. Back Pillows – WoodyKnows Side-Sleeping Back Pillow
BEST FOR BACK SLEEPERS
As previously mentioned, back sleepers are the most prone to snoring as the position causes the airways to partially collapse. So, prevent yourself from sleeping on your back by investing in a side-sleeping back pillow, like this one from WoodyKnows. These devices generally attach to your back and make it impossible or uncomfortable to switch sleeping positions onto your back at night. Worn like a backpack, the “pillow” in the back of this device can be inflated or deflated to your comfort. This also means that it’s great for traveling as the whole thing collapses down to pack flat.
WoodyKnows Side-Sleeping Back Pillow
12. Air Purifiers – LEVOIT Air Purifier
BEST FOR POLLUTED AIR
Much like dry air, overly polluted air can cause snoring. Dirt and debris entering the nose and throat cause irritation, which in turn causes a build-up of mucus as your body attempts to get rid of the irritants. This mucus means the airways are even smaller, so it is almost inevitable that snoring will occur. For polluted (or allergy-filled) environments, try using an air purifier. The LEVOIT Air Purifier is an easy addition to your bedroom that will remove up to 99.97% of smoke, dust, mold and pollen from a large room. It comes with HEPA air filters and is completely ozone free.