15 Remedies That Will Stop Snoring
Why do people snore?
If you snore, you’re not alone: Up to half of all American adults snore. It happens when air flows through your throat when you breathe in your sleep. This causes the relaxed tissues in your throat to vibrate and cause harsh, irritating snoring sounds.
Snoring may disrupt your sleep, or that of your partner. Even if it’s not bothering you too much, it’s not a condition to ignore. In fact, snoring may be a sign of a serious health condition, including:
- obstructive sleep apnea (blocked airways)
- an issue with the structure of your mouth, nose, or throat
- sleep deprivation.
In other cases, snoring may be caused simply by sleeping on your back or drinking alcohol too close to bedtime.
15 snoring remedies
In some cases of snoring, it’s important to seek a doctor’s care in order to get the medical treatment you need to address the underlying condition.
Cases of snoring caused by benign factors — like sleep position — can often be treated with simple home remedies.
Here are 15 remedies commonly used to treat snoring and its various causes:
1. Lose weight if you are overweight.
This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your doctor or a nutritionist for help.
2. Sleep on your side.
Sleeping on your back sometimes causes the tongue to move to the back of the throat, which partly blocks airflow through your throat. Sleeping on your side may be all you need to do to allow air to flow easily and reduce or stop your snoring.
3. Raise up the head of your bed.
Elevating the head of your bed by four inches may help reduce your snoring by keeping your airways open.
4. Use nasal strips or an external nasal dilator.
Stick-on nasal strips can be placed on the bridge of the nose to help increase the space in the nasal passage. This can make your breathing more effective and reduce or eliminate your snoring.
You could also try a nasal dilator, which is a stiffened adhesive strip that’s applied on top of the nose across the nostrils. This can decrease airflow resistance, making it easier to breath.
5. Treat chronic allergies.
Allergies can reduce airflow through your nose, which forces you to breathe through your mouth. This increases the likelihood that you’ll snore. Talk to your doctor about what kind of over-the-counter or prescription allergy medications may improve your condition.
6. Correct structural problems in your nose.
Some people are born with or experience an injury that gives them a deviated septum. This is the misalignment of the wall that separates both sides of the nose, which restricts airflow. It may cause mouth breathing during sleep, causing snoring. It may be necessary to get surgery to correct this condition. Talk to your doctor.
7. avoid alcohol.
Alcohol can relax the throat muscles, causing snoring.
8. Avoid taking sedatives before bed.
If you snore and take sedatives, talk to your doctor to see what your options are. Stopping sedative use before bed may ease your snoring.
9. Stop smoking.
Smoking is an unhealthy habit that can worsen your snoring. Talk to your doctor about therapies — such as gum or patches — that can help you quit.
10. Get enough sleep.
Make sure you get the recommended seven to eight hours of sleep you need each night.
11. Use an oral appliance.
Dental mouthpieces called “oral appliances” can help keep your air passages open, making it easier for you to breathe. This prevents snoring. You need to see your dentist to get one of these devices made.
12. Use a CPAP (continuous positive airway pressure) machine.
If medically appropriate, wearing a pressurized air mask over your nose when you sleep can help keep your airway open. This treatment is often recommended to treat obstructive sleep apnea.
13. Wear palatal implants.
Also called the “pillar procedure,” this treatment involves injecting braided strands of polyester filament into your mouth’s soft palate. This stiffens it to reduce snoring.
14. Get UPPP (uvulopalatopharyngoplasty).
This type of surgery tightens throat tissue in the hopes it will reduce snoring. Laser-assisted uvulopalatopharyngoplasty (LAUPPP), which is sometimes more effective than UPPP, is also available.
15. Radiofrequency tissue ablation (somnoplasty).
This new treatment uses low-intensity radio waves to shrink the tissue on your soft palate to reduce snoring.
Our #1 Pick : AirSnore Mouthpiece
How Does the AirSnore™ Mouthpiece Work?
It’s very simple. The AirSnore™ mouthpiece moulds itself to the inside of your mouth, ensuring a comfortable fit that’s just right for you. Once in place, it moves your jaw a little to open your upper airway. This allows you to breathe more easily while you sleep, and stops you snoring.
Customizing Your Air Snore Mouthpiece
As with many anti-snoring mouthpieces, the boil-and-bite method is employed to customize the product to fit your mouth. Here’s how it works. To get started, you’ll need:
- The mouthpiece
- The small red handle
- A small bowl
- Very hot water
1. You’ll start by inserting the handle into the front air hole of the device. Many products require the use of tongs to remove the device, but the handle allows you to remove it and avoid causing any unintentional indentations. The handle will fit snugly. However, we found it hard to grab. I suggest inserting it partially to allow enough to stick out of the front to grab.
2. Set your device into the bowl and add your hot water. Let it sit for fifteen to twenty-five seconds before removing.
3. Place the mouthpiece in your mouth and adjust it comfortably. Bite down and use your fingers to adjust it around the front and sides to create a good mold of your teeth and gums. When you feel you have made a good impression, remove the device, and you run it under cold water to set it.
4. When you’re happy with the way it feels, remove the handle, and you’re all set!
The devices we’ve tried out so far have a limit on the number of times you can go through this process before you start to wear out the material. However, Air Snore is made of food-grade EVA thermoplastic, allowing you to repeat the process as many times as necessary to get it right.
It’s pretty evident if you have a poor impression. During my research, I came across reviews saying you can only perform the boil and bite process once. However, Michael and I molded it several times so we could both try it out, and it hasn’t caused any problems. It’s possible the device has been modified since those reviews were posted, or there’s misinformation out there, so don’t let that scare you off! Your device won’t be rendered useless if you don’t get it right on your first attempt.
Before we go any further, let’s address the question you really want to be answered: Did the Air Snore mouthpiece put a stop to my sleep partner’s snoring?
My sleep partner has obstructive sleep apnea, and the Air Snore mouthpiece did stop his snoring. It does so by advancing the lower mandible to prevent relaxation of the tongue and soft tissue that are causing the blockage. However, there was a problem with fitting.
His very first observation was that the product wasn’t large enough to make it to the back of his mouth. It’s also a little narrow, so he had some trouble getting his teeth to fit in. When you customize, make sure you push the front of the device until you can feel it against your front teeth as it does try to slip backward. This is key to getting a good fit.
Females naturally tend to have smaller jaws, and I found this product to fit my mouth very well whereas other products made it nearly impossible to keep my mouth closed. Because of this, I think this could be a great fit for 24% of women who snore regularly.
If you have a large jaw, this may not fit as well as other products out there. While Michael didn’t snore when it was in, it slipped out quite frequently. I, on the other hand, had no trouble keeping it in place through the night.
Is It Comfortable?
As far as comfort, I found the Air Snore mouthpiece to be the most comfortable we’ve tried yet. But, it still takes a few days to get used to having it in your mouth. This is true of any snoring mouthpiece I’m aware of. I experienced moderate jaw soreness for the first five nights.
Michael reported it didn’t really cause soreness, but this could be attributed to the fact that it really didn’t fit that tightly in his mouth due to its small size. Drooling, on the other hand, was more problematic for Michael than me. You may also experience dry mouth and tender gums.
It’s worth noting that, in my experience, the jaw soreness worsened the first few days, but, after it peaked, irritability quickly faded. After a few weeks of use, you should find it to actually feel quite comfortable and natural.
Our #2 Pick: My Snoring Solution chinstrap
“We’ve been married for 21 years. Several times during the night my wife would punch me. That was the code for, “Roll over on your side so you quit snoring.” I have used your “My Snoring Solution” now for 2 nights. My wife reports an amazing difference in that I am no longer snoring, on my back or my side, but what has amazed me the most is how much better I feel after a night’s sleep! Thanks for a great night’s sleep!”
San Diego, CA
“In the years before I began using the My Snoring Solution jaw supporter I would stop breathing dozens (perhaps hundreds) of times during the night which created a REM (deep) sleep deprivation. Understand; during REM is the only time when your heart and major muscle groups relax. REM is vital to healthy living.
I was an OSA poster child, plagued with daytime fatigue, lack of motivation, poor performance at work, clinical depression and all of the other life destroying symptoms of sleep deprivation. Since I began using the My Snoring Solution jaw supporter I no longer have the life threatening symptoms of OSA. I sleep normally, all night long.
No more waking up countless times, snorting, snoring and going to the bathroom. My depression is gone and I have a renewed energy and mental clarity that reminds me of when I was 14-years old!”
Perry V. 44-years old
My husband works the 3-11 shift. He arrives home late and sleeps until around 9 A.M. Before he began using the My Snoring Solution jaw supporter he snored so loud that I had to wear earplugs and sleep on the other side of the house.
One of my neighbors suggested the My Snoring Solution jaw supporter. My husband and I reviewed the website and ordered one. He wore it the first night it arrived. At 7 A.M. the next morning we awoke to the amazement that my husband had slept all night without snoring. Needless to say, I am truly thankful and can’t recommend it strongly enough.
Our 5-year old son was diagnosed as ADHD. We had received notes from his teacher regarding his inattentiveness on a regular basis. At night, his snoring was so loud we could hear him even when we closed his bedroom door, and ours.
We had heard about the My Snoring Solution jaw supporter and its effects on snoring and when we saw the CNN news article (below) we decided to order one. It arrived on a Friday and he began wearing it every night (btw, he loves it!)
Next Friday, when he came home from school he had won the “Golden Bear Award” for the week. This award goes to the student who was most well behaved during the week.
Attached to the award was a note from the teacher. This time she said, “Caleb has shown a 180 degree turnaround in his attentiveness this week. Did you start him on medication? If so, what kind?”
Needless to say, we love our My Snoring Solution jaw supporter! It’s amazing.
Bo & Nicky Cable
I was the quintessential snorer! Seriously, I had a reputation as the loudest in my dorm at college. Nothing much has changed. In fact, my snoring may be one of the primary causes of my divorce. Currently, I live with my mom and she could hear my snoring with my door closed and the TV playing.
When I saw the My Snoring Solution jaw supporter online, I thought, “I’ve got nothing to lose” and I ordered one. I began wearing it (at night) from the first day it arrived. My snoring ceased immediately. This is the only anti-snoring product that I can recommend as it is the only one that has ever worked for me, and I’ve tried them all!
Dr. Nick Schaeffer
I purchased your snoring solution head gear out of desperation. I have most of the symptoms listed and I was supposed to get a CPAP machine but my insurance didn’t cover it, nor did I want to be hooked up to a machine nightly. I purchased your product and found it surprisingly comfortable!
It also works!! I now sleep through the night, getting up only once for a bathroom break, not up and down for hours. I don’t snore, I don’t spend hours trying to get back to sleep during the night and I fall asleep within a couple of minutes of first lying down at night.
I have only had it for a week but my hopes are that it will help with the energy level and depression also. It isn’t even as unattractive as I had imagined. My only request, from my husband, is can you make it in black lace?? LOL
Sincerely, Karen S.
“The My Snoring Solution jaw supporter is the greatest thing to happen for the prevention of snoring and OSA since CPAP. No matter your age or body weight, you have a good chance that this product will work for you. It has tremendous promise.”
Clinical Trial Sleep Lab Technician
Our #3 Pick: zzsnore spray
Is inadequate sleep due to excessive snoring affecting your job, relationships, health, and life in general? Over 60 million people in the USA alone suffer from poor sleep, as a result of snoring.
Zz Snore is a long acting tissue-lubricating agent that reduces the resistance in the upper airways and provides a smoother curve which allows air to flow freely to relieve the sound of snoring. Zz Snore is safe to use with no side effects noted in the clinical studies.
Zz Snore is a leading snore treatment product, which delivers instant results. By simply applying a few nasal drops in each nostril, you and your partner can experience the most peaceful sleep.
Pros Of Using Zz Snore:
- Simple, Safe, and Effective
- No need for an uncomfortable device or pillow
- Finally, a great night’s sleep for you and your partner
- No more need for earplugs
- You don’t have to sleep on the sofa
May 15, 2018
December 30, 2018
May 6, 2018
because she can finally sleep at night without ME waking her up. I tried a mouthpiece stop snoring product, a neckstrap stop snoring product and even a pillow that is supposed to stop snoring …none of them worked. Zz Snore is the only product that stopped me from snoring.On thing I really like is the free Iphone APP that comes with the product. It recorded every minute of my snoring when I first started using Zz Snore. Every morning when I got up I could hear that I was snoring less and less , after only 5 nights of using Zz Snore I had completely stopped …silence. It was amazing. Highly recommended for anyone with major snoring problems like I had.
August 30, 2018
October 20, 2018
Have no idea why this works for my husband. He started using a CPAP machine at night shortly after we were married 15 years ago. Within 5 years of getting his CPAP, he would still snore. He tried everything. New mask. New CPAP. Nasal strips. Medicines. Neck braces. Nose Clips. Bed Wedges. Mouth Pieces. Several sleep studies.
To name a few. He was even considering a Uvulopalatopharyngoplasty (UPPP) as a last resort…which is basically having a large part of the back of your soft palate rearranged and removed as well as your tonsils removed. It is supposed to be one of the most painful surgeries out there to have (according to his doctor).
For the past year, he has been sleeping on a recliner in the living room (his snoring was so loud in our bedroom, it would wake all of its occupants up in the bedrooms surrounding ours:-( It was truly awful and taking its toll (especially for my poor husband). We were just all at our wits end. He was even tracking his snoring on a cell phone app at night to try and figure out when he was snoring, how loud, and how frequently.
He would tease me the next day when reviewing his snoring that he could hear on his phone when I woke up because he could hear my heels clomping in the kitchen to pick up the morning coffee before heading out the door to work:-) Made me reconsider when to put heels on.
Most people will not understand unless they have been subject to prolonged sleep deprivation. It was really difficult for anyone to get any sleep…including my husband. The snoring would get so loud, he would sometimes wake himself up. I remember nightly waking up from the loud snoring and trying to get him to turn over or reposition. Absolutely nothing seemed to really work for any length of time.
Have no idea why this works. He still must wear his CPAP mask, but he has been coming to bed after using Zz Snore (along with his CPAP) and has not woken me or our girls up (and he seems more refreshed in the morning). Hoping it continues to work.
After reading other reviewers, it looks like Zz Snore is working for about 50% of its users. Not sure why. Just glad it is working for us.
I do know that because of a prior neck injury sustained in Vietnam, his neck is compressed (C4 Vertebrae) that there may be some obstruction from the compression, which I would guess is more pronounced when lying flat. So maybe this works because it opens up the passageways better? We are just praying it continues to work as it has been.
Bill E., Sacramento, CA
“I have been sleeping in the guestroom for 3 years because my loud snoring kept my wife awake. Not anymore. The first night I used Zz Snore, I slept next to my wife and never woke her! She said she feels like she has a NEW husband.”
Jack S., New York, NY
“My snoring had been getting worse and worse over the last 10 years making it hard to sleep. My doctor recommended Zz Snore, he said if my interrupted sleep gets worse I would have to get a CPAP mask. I have been using Zz Snore for 3 months now, I don’t snore anymore and sleep through the night. No CPAP for me, I highly recommend Zz Snore.”
Rebecca T., Chapel Hill, NC
“Zz Snore saved my marriage! My husband and I have not slept in the same room for almost 2 years. A friend told him about Zz Snore and guess what? It worked the first night! Now we both sleep better and most important of all… we sleep together again. Thank you!!”
Our #4 Pick: Anti-Snoring Nose Vent Set By Snore Bastion
May 3, 2017
February 11, 2019
December 4, 2018
April 25, 2018
August 15, 2018
February 3, 2019
May 1, 2017
Anti-Snoring Nose Vent Set