Seven Effective Snoring Remedies

No single snoring remedy works for everyone. This is because there are many different causes of snoring. Here are SnoreLab’s seven most effective snoring remedies that have been shown to help many of our users stop snoring …

1. Specialist pillows 

A great, non-invasive snoring aid is a specially designed anti-snoring pillow. There are numerous pillow designs that combat snoring in different ways:

Pillows to encourage side sleeping – side sleeping is one of the most effective ways to reduce snoring. It’s not an easy thing to do if you are used to sleeping on your back, so pillows with ridges can be the answer. Check out our recommendation.

CPAP pillows have ergonomically designed cut-outs that accommodate the mask and hose of a CPAP device to prevent pressure on your face, accidental removal or misalignment that could cause air leakage.

Realignment pillows align your head and neck properly to prevent airway compression. The “cervical repositioning” technique can improve snoring and give better, more comfortable sleep. We really like the UTTU Bamboo Sandwich Pillow.

We highly recommend …

Foam wedge pillows are ideal if you always revert to sleeping on your back. Back sleepers are more at risk of snoring due to the weight of the tissue around your airway compressing it. Raising your head slightly, like with a wedge pillow, has shown to have dramatic benefits for so many SnoreLab users. One user – Fiona – saw instant benefits in head elevation with a specialist pillow, you can read her story here.

Check out SnoreLab’s guide to anti-snoring pillows


2. Smart Nora 

 

The Smart Nora system is a revolutionary, smart, non-invasive snoring solution unlike any other. It is great for the snorer who has tried everything and could well be the last snoring aid you buy.

“Several times, my scores were off the charts compared to other users, but with Smart Nora, they dropped off incredibly.”

Smart Nora manipulates your normal pillow. Simply slot the inflatable expander under your pillow and fall asleep. When the detector unit hears snoring, it remotely activates the expander to inflate which gently moves your head to bring back muscular tone to your airways and stop snoring.

Smart Nora tackles snoring unlike any other snoring aid. Smart Nora gets to the root of snoring and addresses the common denominator: your relaxed airway. Because all snorers have a relaxed airway to some extent, Smart Nora is suitable for a range of snorers:

SnoreLab has teamed up with Smart Nora to get our users $20 off their purchase with the code NOSNORE20.

Read SnoreLab’s full review of Smart Nora 


3. Mouthpieces  

Anti-snoring mouthpieces are an effective solution for around 50% of snorers. One such type is a mandibular advancement device (MAD). This brings your lower jaw forward to tighten the tissues in your airway that are prone to slacking and making a snoring noise. MADs are a good snoring aid for:

There are many different types of MAD available so finding the right one can be a bit confusing. To get the best quality we recommend getting a mouthpiece custom fitted by a dentist, though this can be quite expensive.

You can still find great quality mouthpieces without paying loads for a custom-made one. When buying a generic mouthpiece online, we recommend adjustable mouthpieces or ones that come in different sizes; this will allow you to ease yourself into using the device and is less likely to cause discomfort.

Read SnoreLab’s full guide to anti-snoring mouthpieces

There are three MADs that get our seal of approval:

ZQuiet

This mouthpiece is thin, lightweight, comes in two different sizes and crucially allows some lateral jaw movement for added comfort. Find out more or read the full review.

SnoreRx

A top quality mouthpiece with custom moulding trays, one-millimeter adjustments and medical-grade materials. Find out more or read the full review.

VitalSleep

Adjustable, two different sizes and slimline – this mouthpiece ticks a lot of boxes. Find out more.

Other types of mouthpiece can also combat one of the most common causes of snoring: your tongue. These “tongue retainers” suck onto the end of your tongue to stop it falling back into your airway where it can cause obstruction.

We recommend the Good Morning Snore Solution. Unlike some MADs, it doesn’t cause any jaw discomfort and doesn’t require any special fitting. It can help snoring for:

  • People whose snoring has worsened with age
  • Nighttime mouth breathers
  • People who sleep on their back
  • Mild to moderate sleep apnea sufferers

Read more about the Good Morning Snore Solution


4. Air purifiers and humidifiers   

Breathing clean, moist air is an important step towards banishing snoring.

Air purifiers can help snoring triggered by allergies and pollution. Irritants and allergens can inflame our upper airways which leads to stuffy noses and swollen throats, increasing resistance to the air we breathe.

Air purifiers can be an ideal snoring solution for snorers who:

When purchasing an air purifier, look out for the type of filter and what size particles it can eliminate. Also pay attention to how much noise the unit makes and if it can be easily moved around the house. We like the Levoit Compact HEPA air purifier because it is portable, quiet, safe and effective, with a shape that attracts air from all angles.

“My husband snores much, much less since we started using this purifier. Very high quality and effective!”

Read SnoreLab’s full guide to anti-snoring air purifiers

Humidifiers add moisture to dry air. This can be a great snoring aid for snorers who:

There are two main types of air purifier: cold mist and warm mist. Both types will suitably humidify the air in your room. At SnoreLab, we like the warm mist option because:

  • The heat kills potentially harmful bacteria that can build up in the unit.
  • The mist can be medicated with various aromatherapies.
  • Warm air simulates the properties of your nose.

Check out SnoreLab’s recommended warm mist humidifier


5. SomniFix mouth strips

man wearing somnifix mouth strips

This simple, cheap and non-invasive remedy discourages noisy, unhealthy mouth breathing by gently holding your lips together, forcing you to breathe through your nose.

“SomniFix reduced my snoring significantly. My wife is very happy. On the first night I used them, she was worried that I was so quiet during the night!”

Breathing through your mouth is one of the most common causes of snoring; it compresses your throat, forces your tongue further back into your airway which reduces space and increases resistance.

As well showing great results for stopping snoring, encouraging nasal breathing with SomniFix also has other health benefits; giving you better sleep and reducing the chance of infection and allergies.

Read more about SomniFix mouth strips


6. Neti pots 

A must-have for anyone who is routinely congested and deals with snoring, neti pots are a great, natural way to clear your blocked nasal passages. With a neti pot, you pour salt water into your nostrils to flush out what is blocking your nose, soothing the aggravated tissue.

“This neti pot is awesome. My wife snores like a saw mill. Her snoring has been reduced by 80%. I now sleep very well.”

Flushing your nasal passages with a neti pot removes allergens and irritants, clears excess mucus and alleviates your inflamed nose. We highly recommend them for:

  • People who suffer from dust or pollen allergies
  • Seasonal colds
  • Snorers who live in environments with poor air quality
  • People with chronic sinus issues

See SnoreLab’s recommended neti pot starter kit


7. Nasal dilators  

A blocked nose is the trigger for many people’s snoring. A popular, non-medicated option for treating nasal blockage-related snoring is to use a nasal dilator. They have many advantages over other anti-snoring aids:

  • They are non-medicated, meaning they don’t produce nasty side-effects, and can be used by most people.
  • Nasal dilators provide instantaneous relief.
  • Nasal dilators are non-invasive and relatively comfortable.
  • They do not become less effective with continued use.
  • Nasal dilators are very affordable.

Nasal dilators mechanically open your nasal passageways. There are two main types:

  • External nasal strips that stick on the bridge of your nose
  • Internal nasal dilators that widen your nostrils

External nasal dilators open the narrowest part of your nose, the nasal valve. The strips contain bands of rigid plastic that when bent over the nose, recoil outwards, using this “springboard effect” to pull your nasal passages open.

“Big snorer for decades. SnoreLab helped me analyze patterns and review remedies. I use a nasal dilator now … no more snoring!”

Internal nasal dilators or nasal stents come in all shapes and sizes. They reduce airflow resistance by propping open your nostrils.

Nasal dilators are only effective for about 20% of snorers but have shown great results for:

See SnoreLab’s guide to nasal dilators

Conclusion

Snoring is complicated; it is unlikely that there is only one cause of your snoring. Typically, one remedy alone won’t 100% cure you. The best snoring reduction method usually involves a combination of anti-snoring remedies and positive lifestyle changes.

SnoreLab user Michael has fine tuned his anti-snoring approach over time with our app, using a combination of head elevation, nasal dilation, side sleeping as well as keeping in general health. Michael is someone who understands his snoring and the best way to tackle it. You can read his story here.

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