Key Takeaways

• While occasional snoring is common, loud or chronic snoring can signal obstructive sleep apnea (OSA), a serious medical condition.

• Anti-snoring devices vary in effectiveness and safety, so it’s often best to consult a healthcare professional to find the one that works best for you.

• Lifestyle changes can help with snoring relief. For example, adjusting habits like sleeping position, alcohol intake, sleep schedule, and weight management can reduce snoring and improve sleep quality.

• If you snore frequently or experience symptoms of sleep apnea, a sleep study can help diagnose the condition and guide treatment.

• Sleep apnea treatment options include CPAP, oral appliances, implants like Inspire® therapy and surgery.

Tired of waking yourself up or getting nudged and told to roll over because you snore? If you’re one of the millions of people who regularly “saw logs” during sleep, you may be searching for an easy fix. A quick internet search will turn up plenty of articles, lists and products claiming to be the “best anti-snoring devices.”

But before you click on a mouth guard, nasal dilator or adjustable bed frame that promises snoring relief, it’s important to understand why you snore in the first place.

While just about everyone snores at least once in a while, chronic – especially loud – snoring can be a sign of a more serious underlying health issue, including sleep disorders like obstructive sleep apnea (OSA). In these cases, even the “best anti-snoring device” may reduce the noise, but it’s unlikely to address the root cause of your snoring.

Let’s take a look at common snoring relief aids, the difference between simple snoring and snoring related to OSA, and effective treatment options for OSA.

How to get relief from snoring?

A good starting point for snoring relief is to consider lifestyle adjustments. Alcohol, smoking and sedatives – including sleeping pills – can increase the likelihood of snoring. Sleeping on your back or with your head flat, and irregular sleep schedules, can also contribute.

To help reduce snoring, you can:

• Limit or avoid alcohol, especially in the hours before bedtime

• Quit smoking

• Change your sleep position, for example by sleeping on your side

• Establish a consistent sleep routine

• Maintain a healthy weight and engage in regular physical activity

Even small changes over time can make a difference. It’s a good idea to consult with a healthcare professional for guidance tailored to your situation.

If, after making these adjustments, you’re still keeping your housemates up all night, it might be worth exploring anti-snoring devices – or considering whether a sleep disorder could be involved.

What are the best anti-snoring devices?

You can find a variety of anti-snoring devices in retail stores and online. Some work better than others, and some have been reviewed or cleared by regulatory agencies for safety. Keep in mind, not all products are evaluated the same way, so it’s important to be cautious and, when possible, choose devices that have been properly tested or cleared.

When it comes to finding the best anti-snoring device for your needs, consulting with a healthcare professional can help narrow down the options. They can also evaluate whether something more may be going on, such as an underlying condition like sleep apnea.

For simple snoring relief, however, they may discuss options like:

Nonsurgical remedies (some may require prescription):

• Nasal strips or inserts to open your nostrils

• Mouthguards (also called mandibular advancement devices) and other oral appliances to help position your jaw or hold your tongue in place

• Allergy or sinus medications to relieve nasal congestion

• Positional aids, such as using a wedge pillow or adjustable bed frame to elevate your head, to help keep your airway open

• Losing excess weight, such as through improved fitness, nutrition or prescription weight-loss medications

• Exercises to strengthen the muscles in your upper airway

• Following a treatment plan to manage underlying health conditions, such as sleep apnea

Surgical snoring treatments

If your care team determines you’re snoring because of a structural issue, such as the shape of your nasal passages or airway, large adenoids or excess tissue, they may recommend surgery to:

• Remove or shrink excess tissue in your mouth, tongue or throat

• Repair or reshape your nose

These procedures generally involve more recovery time than nonsurgical treatment options and may be performed on an outpatient or inpatient basis, depending on the specific procedure.

What’s the difference between ‘simply’ snoring vs. having a sleep disorder?

When you snore, tissues in the back of your throat vibrate as air passes through your airway, making the sound. Snoring itself isn’t considered a medical condition.

Snoring generally falls into one of two categories:

1. Mild snoring, also called primary, is usually harmless, because you’re breathing normally and still getting the oxygen and sleep your body needs.

2. Snoring associated with a sleep disorder, often obstructive sleep apnea (OSA), the most common type of sleep apnea. When left untreated, OSA is linked to many serious health risks, like high blood pressure, heart disease and diabetes.

What are signs snoring may be related to a sleep disorder?

OSA (obstructive sleep apnea) causes repeated airway blockages during sleep, leading to low oxygen levels and brief awakenings you may not notice. Common signs include:

• Feeling exhausted or needing to nap during the day

• Trouble focusing or remembering things

• Waking with a dry mouth, sore throat or headache

• Reduced sex drive

• Mood swings, Irritability or short temper

These oxygen drops can strain your heart, lungs and brain. Symptoms vary, and not everyone snores, but as a serious condition, it often needs medical intervention.

How is obstructive sleep apnea treated?

For OSA, treatment depends on the severity of your condition, symptoms, medical history and lifestyle factors. Options may include:

• Oral appliances that help position your jaw or tongue to increase airflow

• Continuous positive airway pressure (CPAP) therapy to force air into your lungs through a hose and mask during sleep

• Inspire® therapy, a small implantable device that helps you breathe regularly

• Surgeries to correct facial structural issues

As far as snoring relief, these treatments are designed to address the underlying airway obstruction in OSA and help you breathe regularly. That said, many people being treated for OSA experience reduced snoring.

For an overview of FDA-approved sleep apnea treatments, read Looking for relief from obstructive sleep apnea.

Next steps for snoring and sleep apnea

If you snore frequently or suspect you may have sleep apnea, it’s important to get a medical evaluation. A healthcare professional, such as a primary care physician, can review your symptoms and, as necessary, refer you for a sleep apnea screening test. Based on the results, your doctor can make a diagnosis and tailor a treatment plan for you.

Getting evaluated and treated is the first step toward lasting snoring relief and better sleep. Talk to your doctor or a sleep specialist to learn more.

Questions to ask your doctor

• Why do I snore?

• Do I need a sleep apnea screening test?

• What habit and lifestyle changes can I make to help get relief from snoring?

• What is the best anti-snoring device for me?

Frequently asked questions about in-clinic sleep studies

1. What is the best anti-snoring device?

Anti-snoring devices vary in type and effectiveness. Common options include oral appliances or mouthguards that help position your jaw or tongue, nasal strips or inserts to open your nostrils, and positional aids like wedge pillows or adjustable bed frames. Consulting a doctor can help you find one that works best for your needs, while considering potential underlying health concerns.

2. Do anti-snoring devices fix sleep apnea?

Anti-snoring devices may reduce the volume or frequency of snoring, but they often don’t address the root cause of sleep apnea. Oral appliances can sometimes help by positioning the jaw or tongue to help open the airway. Most people with moderate to severe sleep apnea need additional medical treatment to manage their condition and bring symptoms to a safe level.

3. How do I know if I need a snoring device or sleep apnea treatment?

Consistent snoring may be a sign of sleep apnea. If you snore frequently or also notice symptoms like daytime fatigue, lack of focus, dry mouth, headaches, or waking up gasping, you may want to talk to a doctor and be evaluated for a sleep disorder.

A healthcare professional can review your symptoms and, if needed, refer you for a sleep apnea screening test and make treatment recommendations based on the results.

It’s also possible to snore without having sleep apnea—but if symptoms are ongoing, it’s best to get checked.

4. What are some FDA-approved sleep apnea treatments?

FDA-approved treatments include CPAP therapy, some oral appliances, implantable devices like Inspire® therapy and certain surgeries to correct airway or facial structural issues.

5. How to get relief from snoring naturally?

Lifestyle changes can help reduce snoring. This includes practicing good sleep hygiene, sleeping on your side, limiting alcohol, maintaining a healthy weight and being active regularly.

6. Can anti-snoring devices be dangerous?

Most anti-snoring devices are safe when used as directed. Some may cause jaw discomfort, mouth irritation or worsen underlying conditions if not properly selected or monitored. Consulting a healthcare professional is recommended.

7. What’s the difference between snoring and sleep apnea?

Mild (primary) snoring is usually harmless, caused by tissue vibration in the throat. Consistent snoring is often a symptom of obstructive sleep apnea (OSA). OSA is the most common sleep apnea disorder, and involves repeated airway blockages that can cause oxygen drops, brief awakenings and serious health risks like high blood pressure, heart disease and diabetes. Learn more about snoring, signs of a health risk and solutions.

8. Should I try anti-snoring devices before seeing a doctor?

It’s best to talk to a healthcare professional first. They can determine the root cause of your snoring and recommend whether lifestyle changes, devices or medical treatment is most appropriate.