As much as we’d love for there to be a miracle product that works for anybody to help prevent snoring, unfortunately, there’s no hard-and-fast rule to stop snoring. Snoring is tricky to prevent, and lots of factors can cause it — anything from blocked nasal passages, allergies, and even diet. In fact, Eugene Chio, MD, the director of the Sleep Surgery Program at Ohio State Wexner Medical Center, said excess weight can also create snoring by adding to the tissue in the throat. “When some people lose weight, their snoring disappears,” he said.
Chio advises snorers to avoid alcohol or sedatives before bedtime. So, maybe skip that nightcap before bed! “Drinking directly before bedtime will lead to relaxation of the upper airway muscle, leading to more snoring,” he said. “Also, usually the more you drink, the worse the snoring becomes.” Chio recommends snorers sleep on their side and utilize large body pillows to keep themselves in place once they have fallen asleep.
He also said there are several products on the market worth trying to put an end to your snoring. Most fall under one of these categories: mouthpiece, chin straps, nasal cones, strips, or nasal dilators. If you need help figuring out which remedy is right for you, see this handy chart LifeHacker published, and check out our recommended products in the list below.
You should really consider seeing a sleep specialist, too, since snoring is one of the most common side effects to sleep apnea. According to the American Sleep Association, sleep apnea can “increase the likelihood of high blood pressure, heart attack, stroke, obesity, and diabetes.” If you’re diagnosed with sleep apnea, the primary treatment is a CPAP machine, which forces air pressure through a mask into the airway to keep it open throughout the night.
1. Stop Snoring T-Shirt
Snoring tends to happen when you’re lying on your back rather than sleeping on your side. This ingenious tee has a pocket on its backside for stowing a tennis ball — which making it uncomfortable for you to roll onto your back during sleep.
Unfortunately, the ball is not included, but this method was recommended by Edward Alvarez, a dentist specializing in snoring.
2. Dortz Nasal Dilators
Nasal dilators help widen your nasal passages to make it easier for air to flow through unobstructed. This convenient kit comes with eight pairs of dilators in two different shapes and sizes so you can find the perfect fit. It even includes a carrying case.
The snore-stopper set is backed by a money-back guarantee, so even if it’s uncomfortable or doesn’t work, you won’t have anything to lose — well, except for some sleep until you get your snoring under control!
3. Breathe Right Nasal Strips (26 Count)
Nasal strips can typically be found at most drug stores. They are designed to stick to the outside of your nostrils to lift them up and open them when they’re collapsed. This way, more air gets into your nasal passages, thus eliminating snoring. With this option, you get 26 strips for less than $10.
4. SomniFix Sleep Strips
The purpose of SomniFix strips is to encourage nose breathing, but rather than adhering to your nose, these strips cover your entire lip area with the exception of a small gap in the middle in case you want to open your lips partly for a quick breath.
The strips are hypoallergenic and won’t leave any residue behind when you take them off.
5. ChinUp Strips
Another option to prevent mouth breathing, ChinUp strips are an FDA-approved product that’s designed to be placed beneath your lower lip and at the sides of your mouth. That way, your lower jaw won’t fall open. Unfortunately, if you have facial hair, these aren’t the best option since the adhesive is so strong.
6. Reazeal Snore Stopper Mouthpiece
Most mouthpieces help prevent snoring by holding the chin and tongue slightly forward. This one is FDA-approved, BPA-free, and comes with a travel case. We like it because it’s affordable and is easy to mold for a custom fit. Other mouthpieces are uncomfortable and hard to ignore.