Obstructive Sleep Apnea Treatment

Sleep Apnea, Solutions

Obstructive Sleep Apnea Treatment

If you’ve been diagnosed with obstructive sleep apnea (OSA) or think you might have the condition, you may have questions about how to treat it.

There are several treatment options; the most effective way to treat your sleep apnea depends on the severity of your condition.

Generally, mild to moderate cases can be effectively managed with the same techniques used to treat primary snoring (i.e. non-apnea). Severe cases where your AHI is over 30 are best managed with CPAP.

In extreme cases where CPAP is not tolerated and there is a clear physical obstruction, surgery can also be an option.

This article explores the various methods that can be used to manage obstructive sleep apnea.

Each category has links to other useful SnoreLab articles on the subject.

Side note: what determines sleep apnea severity?

The severity of sleep apnea is split into mild, moderate and severe. These designations are based on how many times you experience apnea or hypopnea episodes per hour – your AHI score. This is where your breathing completely stops or partially stops for 10 seconds or more.

Make sure to read our article about sleep apnea diagnosis to understand sleep studies, the AHI score and classifying the severity of obstructive sleep apnea.

Making suitable lifestyle changes

If your sleep apnea is at the milder end of the spectrum, you can treat it by making some targeted lifestyle changes.

What is most effective depends greatly on what is responsible for your sleep apnea in the first place. Generally speaking, the following lifestyle changes have the most positive impact:

1. Lose weight

Your weight has a significant influence on your likelihood of developing obstructive sleep apnea. Simply put, the heavier you are, the more likely you are to suffer from OSA.

Side note: the statistics of weight loss and sleep apnea

Some epidemiological studies indicate that 70% of patients experiencing sleep apnea are obese, and 40% of obese people are suffering from sleep apnea [1].

Promisingly, research has demonstrated that losing 10-15% of your body weight can half the severity of your sleep apnea [2], and that losing 60% of body fat can eradicate sleep apnea for around 86% of obese people [3].

There’s no shortage of advice or special diets when it comes to losing weight. It can all be a bit confusing and overwhelming. No single technique works wonders for everyone, and drastic solutions are rarely stuck at for very long.

Instead, be sure to check out SnoreLab’s SMART strategy for effective, sustainable weight loss and also have a read of our full article of the impact of weight on snoring and sleep apnea.

2. Stop smoking and reduce alcohol consumption

Smokers, and even passive smokers are more at risk of snoring and experiencing sleep disordered breathing [4][5].

Some studies have found that smokers are 2.5 times more likely to suffer from obstructive sleep apnea [6].

Quitting smoking has shown to reduce your likelihood of experiencing sleep disordered breathing [7]. This is because smoking contributes to greater inflammation and irritation in the upper airway which predisposes it to vibration and collapse [8].

Further, a nightcap is also not ideal for healthy sleep. Alcohol causes your muscles to relax – even more than they do normally when you fall asleep. It therefore increases the collapsibility of your airway and heightens the risk of experiencing apneas.

SnoreLab users amongst many others have found that reducing their alcohol consumption yields drastic reductions in their snoring and sleep apnea.

3. Alter your sleeping position

More than half of all obstructive sleep apnea cases are referred to as “position-induced” sleep apnea [9], where the severity of the condition is made worse by back-sleeping.

By sleeping on your back, your mouth has a tendency to fall open. This changes the shape of your upper airway and makes obstruction more likely.

Sleep apnea can therefore be massively reduced by switching to side-sleeping. There are many techniques you can use to make this change – be sure to check out our guide to sleeping position and snoring.

Anti-snoring mouthpieces

Whilst not recommended for severe cases of OSA, a mandibular advancement device (MAD) can be a good option for those with mild to moderate OSA, or those who do not tolerate CPAP.

MADs brings your lower jaw (mandible) forward (or advance it) to tighten the tissues in your airway that are prone to slackening and causing obstruction.

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. Have a read of our guide to anti-snoring mouthpieces so you know what to look out for when buying generic devices online.

If your tongue causes obstruction in your airway, a different type of mouthpiece called a “tongue retainer” can also be effective for mild to moderate OSA.


CPAP stands for continuous positive airway pressure and is a treatment suitable for moderate to severe sleep apnea sufferers. It is the primary method for managing OSA and has a wealth of evidence to support its efficacy.

In most countries, it is only available with a prescription after confirmed diagnosis of sleep apnea.

A CPAP device uses a mask to force air into your nose and throat to keep your airways open.
CPAP does not give you more oxygen. Instead, it introduces a current of normal air that creates positive pressure; this props open your airway to stop it from collapsing.

Many people are fearful of CPAP. Users can also struggle with their devices, experiencing discomfort, claustrophobia and air leakage.

Despite its scary reputation, it’s important to know that CPAP can be a life-saving tool. There are measures you can take to get the most out of it and cope with any difficulties you may have.


SnoreLab’s guide to dealing with CPAP issues

Check out

Performing mouth exercises

Research has shown that exercising the muscles in your airway can have a positive impact on mild to moderate sleep apnea.

These techniques are adapted from speech and language therapy and consist of repeated movements in the tongue, cheeks, jaw and soft palate in order to increase muscular tone.

Several studies demonstrate that patients with sleep apnea can reduce their AHI scores and sleepiness by performing these exercises regularly [10] [11] [12] [13].

You can read about all of the evidence and also learn the 5 exercises we recommend.


Surgery is usually a last resort only when other techniques to manage your sleep apnea have failed.

Whilst there is some research to show that surgery can produce positive outcomes for OSA, there isn’t enough evidence for surgery to be routinely recommended ahead of alternatives like CPAP.

Usually, to be considered for surgery, there are several requirements that will be assessed by an ENT (ear, nose and throat) specialist first:

  • A diagnosis of severe obstructive sleep apnea, confirmed by a sleep study
  • A clear physical obstruction that can be rectified by surgery
  • Failed treatment with alternative methods such as CPAP and mouthpieces
  • Evidence that the condition is severely affecting your quality of life

There are many types of surgery for snoring and not all are recommended for OSA sufferers.

To get an overview of the surgical interventions available and the important considerations when exploring surgical options, be sure to read our article on surgery for snoring and sleep apnea.


Obstructive sleep apnea can be managed via a number of different means. What is most effective depends on the causes of your condition and its severity.

Regardless of which treatment route you take, many countries have support groups for people with OSA.

These organisations aim to educate and provide support with all facets of OSA.

They give helpful information on living with the condition, provide practical support with CPAP and other treatments, fund and publish the latest research into sleep apnea as well as organising support meetings in person.

Buying Guide: Anti-Snoring Mouthpieces


Buying Guide: Anti-Snoring Mouthpieces

Back sleepers, tongue snorers and many other people too – they can all benefit from an anti-snoring mouthpiece. But what should you look out for?

What are anti-snoring mouthpieces and how do they work?

Mandibular advancement splints, mandibular repositioning devices, protrusion splints and mandibular advancement devices (MADs for short) are all the same type of snoring remedy. These are anti-snoring mouthpieces that fit in your mouth, covering your teeth like a gumshield.

These devices work by positioning your lower jaw (your mandible) further forward (or advancing it).

Snoring comes as a result of a narrowed airway. This can be caused by over-relaxed soft tissue or the base of your tongue falling back to obstruct your breathing passageways.

Mouthpieces help to tighten the tissues in your airway that become slack during sleep. It also brings the base of your tongue away from the back of your throat, clearing it from obstruction.

A note on tongue retainers

Whilst technically an “anti-snoring mouthpiece”, tongue retaining devices (TRDs) work differently, and are not the focus of this article. These use a suction cup to pull the tongue away from the back of the throat and can still be extremely effective for tongue-based snorers [1].


SnoreLab’s recommended tongue retainer, the Good Morning Snore Solution, here.


Who can they help?

Some research has shown that two thirds of snorers can benefit from an anti-snoring mouthpiece. Studies also indicate that mouthpieces can be a better treatment than CPAP for mild to moderate sleep apnea sufferers [2].

At SnoreLab, we recommend mouthpieces for a number of different snorers:

Like most snoring remedies, there are some people who should avoid using anti-snoring mouthpieces:

  • Those who wear dentures or a missing a significant number of teeth
  • People who have dental decay
  • Those who suffer from jaw ache
  • People with chronic nasal blockage
  • Epilepsy sufferers. Mouthpieces can break into small parts due to the strong biting down that can accompany severe seizures.

Custom-made mouthpieces

Custom-made mouthpieces are bespoke devices made in specialist dental labs. Because these mouthpieces are made to fit only you, they often provide more comfort than generic mouthpieces bought online.

Discomfort is the main barrier to success when it comes to using anti-snoring mouthpieces. For this reason, custom-made mouthpieces show greater success in scientific trials simply because people are more likely to stick with them [5].

There are generally two ways to obtain a custom-made mouthpiece:

  • Medical referral. After seeing a specialist about your sleep breathing problems, you may be recommended a custom mouthpiece. You are likely to undergo an assessment with a dental specialist who will assess your suitability for a mouthpiece and who will take multiple measurements and impressions of your teeth.
  • Online services. Some companies offer a service to get a custom-made mouthpiece via the internet. After requesting, you are sent an impression kit in the post. Here, you create the indentations for your teeth and jaw alignment, send it off, and then receive the custom-made mouthpiece a few weeks later.

Due to the extra time, effort and materials invested in creating a custom-made mouthpiece, these are usually more expensive than the generic alternatives.

Generic mouthpieces – what to look for

Less expensive generic mouthpieces bought online needn’t be inferior. There are many mouthpieces available to buy online, some better quality than others.

Look out for the following key features to get a good quality generic mouthpiece that can be just as effective as the more expensive custom-made alternatives …


Custom-moldable mouthpieces use the same principles as the bespoke devices, where the mouthpiece is shaped to fit the impression of your teeth.

These devices employ a boil and bite method of molding to the shape of your teeth, whereby the mouthpiece is soaked in hot water to soften the moldable padding. After biting into the padding, holding for a period and allowing the device to cool, the mouthpiece contains an impression of your teeth, improving fit and comfort.


It is important to be able to adjust your mouthpiece to reduce the chance of jaw pain.

Holding your lower jaw in a protruded position is not a natural state, therefore takes some getting used to. If you advance your jaw too far too soon, you can sometimes get temporomandibular joint disorder, a condition that causes pain in your jaw joints.

Starting with the lowest protrusion setting is a great way of easing yourself into mandibular advancement. There are different mechanisms available: some squeeze, some wind and others require plastic spacers. When buying an adjustable mouthpiece, make sure the adjustment is secure, precise and easy to perform.

Allows some jaw movement

A little jaw movement whilst wearing the mouthpiece gives greater comfort.

Mouthpieces are usually built from either one piece of material (monobloc) or two pieces attached to each other (bibloc).

Whilst a bibloc mouthpiece still holds your jaw advanced forward, it usually allows more lateral movement once in your mouth, reducing the chance of jaw aches.

Breathing vents

Breathing vents allow you to breathe through your mouth whilst wearing the mouthpiece.

You may be able to breathe well through your nose before you go to sleep, but this can change throughout the night. It is therefore important that your mouthpiece allows for some mouth breathing so you can still comfortably wear it.

Some mouthpieces are hinged, allowing you to open your mouth a little. Others contain a breathing hole in the front of the device.

If your nose is severely blocked, a mouthpiece might not be suitable.

Quality materials

Mouthpieces that use high-quality, medical-grade materials will last longer and are safer to use.

Also make sure that your mouthpiece is BPA-free and latex free. Better quality materials feel more comfortable in your mouth, are easier to clean and are less likely to rub uncomfortably on your gums.

Also check for FDA approval, a sign that the mouthpiece meets medical device regulations.

Slim design and sizing options

Slimmer, less bulky mouthpieces are easier to wear and more comfortable.

Intelligently designed mouthpieces can have adjustment mechanisms and moldable materials but still be low-profile and easy to wear in your mouth. This allows you to sleep more naturally and get used to the mouthpiece sooner.

Also check to see if the mouthpiece comes in different sizes. Even moldable, adjustable mouthpieces can be sized differently to provide an optimal fit for people’s varying face shapes and jaw profiles.

Lifespan and warranties

Higher quality, slightly more expensive mouthpieces are likely to last longer.

Make sure that buying cheap mouthpieces is not a false economy, as you may have to replace these more often. Generally, a good mouthpiece should last you more than 9 months.

Check if the provider offers a warranty for free replacement if the mouthpiece becomes unusable sooner than it should.

Bear in mind that if you grind your teeth in your sleep, your mouthpiece might wear out faster.

Money-back guarantees

Mandibular advancement can be a great way to reduce snoring, but it doesn’t work for everyone. Therefore, it is important to be able to change your mind.

Lots of mouthpiece manufacturers offer a money-back guarantee if after a certain period you feel that the mouthpiece isn’t right for you. This is a great way to trial the device risk-free, meaning you have nothing to lose but stand to gain much quieter nights.

The usual trial period is 30-nights but some providers offer 60-night money-back guarantees.


VitalSleep is a quality mouthpiece at a very reasonable price point. The mouthpiece’s features and company’s guarantees tick many boxes to make it one of our top picks:

  • Adjustable up to 8mm. Use a unique Accu-Adjust System that allows for easy and precise adjustment that holds firmly.
  • Moldable. Boil and bite materials allow for custom-molding to get a comfortable and secure fit.
  • Slim design. VitalSleep has a much lower profile than many mouthpieces of a similar price.
  • Quality materials. VitalSleep is FDA approved and uses medical-grade materials that are free from BPA and latex.
  • Large front vent.
  • Two different sizes.
  • One-year unlimited warranty.
  • 60-night money-back guarantee.
  • Free international shipping with the code FREESHIP.


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SnoreRx is one of the best quality mouthpieces you can buy online. It is a professional mouthpiece with the features of a premium custom dental mouthpiece, but without the premium price tag:

  • Professional design and materials. Uses FDA approved medical-grade plastics that are BPA and latex free which feel comfortable and last long.
  • Moldable. SnoreRx uses a thermal matrix design that gives top-quality custom molding with the option to re-mold if necessary.
  • Precise and secure adjustment. Easy adjustment in 1mm increments that requires no tools and holds firm. Simply squeeze the sides and slide.
  • Large breathing vent.
  • No small parts. SnoreRx is consists of two pieces with no metal screws or rubber bands, making it very safe to use.
  • 30-day money-back guarantee.
  • Save 10% with the code SNORELAB.


SnoreLab’s full review of SnoreRx.



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ZQuiet has a simple and effective design, is very reasonably priced, includes two sizes and allows more lateral movement than alternatives:

  • Hinged design. Spring materials allow for some jaw movement for greater comfort.
  • Quality materials. Thin, low-profile and lightweight, ZQuiet uses FDA-approved thermoplastic elastomers free from BPA giving safe use and longevity.
  • Works straight away. ZQuiet is ready to use straight out of the box requiring no molding or adjustments.
  • Two sizes. The ZQuiet set includes two mouthpieces with different degrees of jaw advancement allowing you to ease yourself into using an anti-snoring mouthpiece.
  • Save $10 with an exclusive SnoreLab discount code.


SnoreLab’s full review of ZQuiet.



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SnoreRx Mouthpiece Review

Product Reviews, Solutions

SnoreRx Mouthpiece Review

At SnoreLab, we regard SnoreRx as one of the best quality and most effective anti-snoring mouthpieces that you can buy online.

SnoreRx boasts some great features that give it the edge over many of its competitors:

  • Quality materials – the high-quality medical-grade plastics give a longer lifespan and greater comfort.
  • Custom fit – SnoreRx uses a thermal matrix system so you can create a personalised impression of your teeth, superior to many other boil-and-bite alternatives.
  • Adjustment – with the easy adjustment mechanism you can choose the degree of lower jaw advancement with one-millimeter changes.


Now, you can use the code


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Who is SnoreRx for?

Anti-snoring mouthpieces are an effective solution for around 50% of snorers. You may benefit from an anti-snoring mouthpiece if you:

  • Snore worse when you lie on your back
  • Are overweight
  • Often wake with a sore throat and headache
  • Can still breathe clearly though your nose

SnoreRx has taken the standard anti-snoring mouthpiece and given it a facelift to create a professional, adjustable and custom-fitting product that gives greater comfort and sees a 90% satisfaction rate amongst its thousands of users.

An example of the great benefits of SnoreRx can be found in this SnoreLab user’s 5-star App Store review:

“If you snore, think you snore, or are positive that you don’t snore … get this app! For me, the app proved that I did snore. The problem was how to fix it. I started with nasal strips and sprays. The app proved that these remedies had no effect. So, I decided to buy a snore guard (SnoreRx) and voila … no snoring! How do I know? This app records you all night long, graphs snoring episodes and gives you a Snore Score. Before the device, my Snore Score was between 15 and 45. Since using the device, my scores are 1 to 3! I’m also starting to feel more refreshed in the morning.”

This was a genuine, unsolicited user testimonial for SnoreRx. At SnoreLab, we were thrilled to hear that our app combined with this remarkable anti-snoring device had produced life changing results.

What is SnoreRx and how does it work?

SnoreRx is a mandibular advancement device (MAD). These are dental devices you wear at night that fit over your teeth much like a sports gumshield.

Your mandible (lower jaw) brings on snoring if it sits too far back. Here, your tongue and associated tissues slacken and impinge on your upper airway. People with a pronounced overbite – where lower jaw sits far back in relation to the upper jaw – are at a greater risk of snoring.

MADs are designed to tighten and create more space in your upper airway. They coax your lower jaw forward, bringing your tongue and other tissues in the mouth forward to prevent airway obstruction.

Using SnoreRx

SnoreRx allows you far greater control than other mouthpieces. You can create a custom impression of your teeth so the device sits snugly, adjust the amount of advancement to your preferred settings, and breathe comfortably using the small gap between the upper and lower trays.

Create a custom impression

To mold SnoreRx, put the mouthpiece in a cup of water and microwave it for one minute. The hot water softens the thermal matrix insert pads which you then bite down into, creating a customized indent of your teeth to fit your mouth perfectly.

Adjust the level of mandibular advancement

Throughout the night, the upper and lower trays stay fixed in position to bring your lower jaw forward. The prominence is adjustable, allowing you to move the trays apart in one-millimeter increments to find the best setting for you. Simply squeeze the sides of the top tray to slide it backwards or forwards.

We recommend starting with a low degree of advancement to ease yourself into using the device. Bringing your jaw too far forward too soon can cause discomfort. If after a few nights, you feel comfortable but aren’t noticing any differences to your snoring, simply bring the lower section forward by one millimeter.

Sleep and breathe naturally

Once in, you don’t need to worry if you often revert to mouth breathing when you sleep. The air gap between the upper and lower trays allows you to breathe comfortably and naturally.

What makes SnoreRx superior?

There are four stand-out features that put SnoreRx head and shoulders above many other anti-snoring mouthpieces on the market, giving it a more nuanced and comfortable fit with greater benefits.

1. Professional design and materials

SnoreRx uses premium, medical-grade plastics for both the trays and the insert pads. Using high quality materials gives SnoreRx a longer lifespan than other devices (generally lasting 11-15 months). Good materials also feel better. Something which is vital for a device that could be spending over 3000 hours in your mouth!

2. Reassuringly safe to use

Using quality, professional, medical-grade materials means that SnoreRx is hypoallergenic and safe. It has no metal parts that could be abrasive and is composed of large pieces of material so there are no small parts that could be swallowed whilst you sleep.

Unlike some other mouthpieces, SnoreRx has a reassuringly large gap between the upper and lower trays. This allows you to comfortably breathe through your mouth at night.

3. Custom impression

Everybody is different, so one-size-fits-all mouth pieces can be more like one-size-fits-nobody. Cheaper, non-custom mouthpieces can still be effective in reducing snoring, but like any snoring remedy, they are only effective if they are being used. If a mouthpiece doesn’t fit, people tend to stop using them.

SnoreRx has a thermal matrix design which yields a better custom impression than other boil-and-bite devices. You can mold the padding to the exact shape of your teeth so it sits perfectly, giving the best possible comfort and results.

Contrary to some other boil-and-bite devices, with SnoreRx, if you get it wrong at first, you have three attempts to get it right. Simply repeat the first steps until you have the fit just right.

4. Adjustable

Mandibular advancement can take some getting used to, and the best way ensure you stick with it is to ease yourself in gently. SnoreRx makes this possible by allowing precise adjustment of the lower tray.

The degree of advancement can be reset at any time and is done very easily and securely, staying locked in place until you choose to reset it. By squeezing the edges of the top tray, you can slide the trays backward and forward in one-millimeter increments. These increments are clearly marked meaning you can keep track of your progress without any guesswork.


Snoring is a personal problem, and SnoreRx is a personal solution. This device gives an alternative to the one-size-fits-all basis of many other anti-snoring devices to provide enhanced comfort and function.

The ability to make precise and secure adjustments, a custom-moldable fit and high quality medical-grade materials make SnoreRx the best quality over-the-counter anti-snoring mouthpiece available. If you’re a tongue-based snorer, you’d be MAD not to give it a go!


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ZQuiet Mouthpiece Review

Product Reviews, Solutions

ZQuiet Mouthpiece Review

ZQuiet is a dentist-designed anti-snoring mouthpiece that advances your lower jaw by a few millimeters to prevent the base of your tongue blocking your airway.

If you snore when lying on your back and after drinking alcohol, or if you are overweight and have a weak lower jaw, you may find that ZQuiet’s slogan “Pop it in and the noise is gone” is applicable to you.

The device looks simple, but with its thin, flexible and springy materials, this hinged mouthpiece is intelligently designed and ranks as one of the most effective anti-snoring remedies available.

Thanks to our partnership with ZQuiet, you can save 10% on your purchase with an exclusive SnoreLab discount code.

What is ZQuiet and how does it work?

The ZQuiet mouthpiece is a mandibular advancement device (MAD), which is one the most effective categories of anti-snoring device.

Snoring is the vibration of soft tissue in your throat caused by a narrowing of the airways. ZQuiet works by advancing the lower jaw (mandible) forward by a few millimeters to reduce blockage of the airway, enabling clear and quiet breathing.

MADs like ZQuiet are also effective treatment methods for mild obstructive sleep apnea. This is a condition where your airway becomes so obstructed that breathing periodically stops, meaning you repeatedly gasp awake throughout the night. You may well discover that after sleeping with ZQuiet you feel much more awake and refreshed the next day.

The evidence for ZQuiet

SnoreLab has monitored millions of nights of sleep, providing unique insights into the anti-snoring products that really work (and the ones that don’t). Our users put ZQuiet to the test.

We collect a summary of our users results on a strictly anonymous basis so that we can provide them with insights into to the best anti-snoring products to try. In the case of ZQuiet, the product really works very well.

The majority of SnoreLab users who tried ZQuiet experienced a significant reduction in their snoring intensity. A significant proportion of these discovered that their snoring was almost entirely stopped. When examining the data from a group of SnoreLab users, the results when using ZQuiet are very promising:

70% of people trying ZQuiet had their snoring significantly reduced.

Snoring was effectively eliminated for more than half of those people.

The average reduction in SnoreLab’s Snore Score was 70%.

These results place ZQuiet amongst the very best consumer anti-snoring devices tracked by SnoreLab.

Indeed, SnoreLab users have given candid reviews of ZQuiet and shared their results with us …

“I’ve been told by my wife that I snore. After using ZQuiet she said she noticed a big difference. Being an engineer, I was curious to see if I could quantify how well it worked, so I downloaded SnoreLab. According to the results, there was a dramatic difference in my snoring levels.”

ZQuiet’s useful features

The ZQuiet mouthpiece is one of many MADs available on the anti-snoring market. However, this device stands out due to some intelligent features that make it more effective, more comfortable and better value than many other generic mouthpieces.

1. Hinged design

ZQuiet uses springy materials and a hinged design to give you a comfortable fit with the ability to breathe naturally.

Other anti-snoring mouthpieces hold your jaw in a clenched position and can cause panic if they restrict mouth breathing. ZQuiet’s patented “living hinge” allows you to open your mouth, breathe naturally and even take a drink of water.

2. Quality materials

The ZQuiet mouthpiece is thin and lightweight, spurning the bulk and discomfort of some other generic devices. Using BPA-free, FDA-approved thermoplastic elastomers, the mouthpiece is safe to use and lasts for a long time.

3. Works straight away

Unlike “boil-and-bite” devices, ZQuiet is ready to use straight out of the box. It requires no molding and no adjustments. ZQuiet is specifically designed to fit nearly everyone. Simply “pop it in” and you should start seeing results in the very first night.

4. Two levels of advancement

The ZQuiet set includes two mouthpieces, each providing a different level of jaw advancement. Type A is the more comfortable option that is easier to use straight away as it provides a smaller degree of advancement. If your snoring persists, type B gives greater jaw advancement, creating more airway space.

Having two mouthpieces means there are options for different types of snorer. It also allows you and your partner to each try ZQuiet. Using SnoreLab can be an excellent way of discovering which size is best for you.

5. Suitable for a range of people

There are very few people who cannot use ZQuiet (denture wearers should visit ZQuiet’s FAQs).

Whilst people with excessively loud snoring would probably benefit more from CPAP, SnoreLab still found that there was some success in users with very high Snore Scores.

Additionally, by allowing mouth breathing via the hinged design, having a blocked nose is no blockage to using ZQuiet.

Conclusion and SnoreLab discount

SnoreLab has found that the ZQuiet mouthpiece achieved better results than many other mouthpieces, with 70% of users showing significant reductions in their snoring.

The intelligent design in two different sizes makes ZQuiet suitable for most snorers, allowing for greater comfort and more natural breathing.

Thanks to our partnership with ZQuiet, you can get 10% off your purchase with an exclusive SnoreLab discount code.


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SnoreLab only endorses products that we have tested and verified give great results for our users. We earn a small commission on purchases made through our app and website which supports the app’s development at no extra cost to you.

Good Morning Snore Solution Review

Product Reviews, Solutions

Good Morning Snore Solution Review

The Good Morning Snore Solution (GMSS) is a revolutionary anti-snoring device that targets the most common cause of snoring: your tongue.

If you are overweight or sleep with an open mouth, your tongue might be causing you to snore as it falls back into your airway.

The Good Morning Snore Solution sucks onto the end of your tongue, pulling it forward to clear the airways and stop snoring.

You can now get 15% off Good Morning Snore solution with the code SNORELAB in addition to a 30-day money-back guarantee.

What is the Good Morning Snore Solution?

The Good Morning Snore Solution is a tongue retainer, or to give it its full name, a tongue stabilizing device. This mouthpiece is like an inverted pacifier for a baby.

Just as a pacifier can make a baby sleep quietly, clinical trials and SnoreLab’s own tests have shown that the Good Morning Snore Solution can give you quiet nights too.

By squeezing the tip of the mouthpiece, you create a vacuum that pulls your tongue forward. The outer edges of the device rest in front of your teeth and gums, keeping everything in place. Once fitted correctly, your tongue will sit in between your teeth, crucially, away from the back of your throat.

Stop snoring

Evidence for the Good Morning Snore Solution

The clinically proven Good Morning Snore Solution is backed up by hard science. Research conducted at the University of Calgary showed that the users of the Good Morning Snore Solution had a significant reduction in respiratory disturbance and snoring.

As a testament to the comfort of the device compared to others, 70% of users said in this study said they would continue using the Good Morning Snore Solution [1].

At SnoreLab, we have done some tests of our own. We have tracked the results from users who have selected the Good Morning Snore Solution as a snoring remedy. The results have been very impressive:

  • The average reduction in snoring intensity (Snore Score) amongst overweight users was the greatest of any consumer remedy that we track.
  • We noticed that on average, snoring intensity was reduced more than with mandibular advancement devices, which work by moving the jaw forward.
  • More than two thirds of overweight users who tried the Good Morning Snore Solution got good results.

“It has transformed my life, and my partners life! I can’t tell you how fantastic it is. From an initial Snore Score rating of anywhere up to 98, with 50% of my time spent snoring (most of it epic), this has instantly gone down, to anywhere between 9 to 15 on the snore score and at its highest 13% time spent snoring.”

Check out charts of this SnoreLab user who contacted us on Twitter. The chart on right shows his snoring before he used the device. With the addition of the Good Morning Snore Solution one night later, the chart on the left shows his snoring had been completely eliminated.

Why use the Good Morning Snore Solution instead of other mouthpieces?

Lots of anti-snoring devices work well for many people. So why should you try the Good Morning Snore Solution? We believe this device has some stand-out features that make it one of the most effective snoring remedies available:

Fits everyone

This device doesn’t require any adjustment and readjustment. You can wear it straight away, fitting perfectly for most people with minimal effort. This universal fit is a great alternative to custom fitted mouthpieces which can cost much more money.


The alternatives to tongue retainers are mandibular advancement devices which can sometimes cause lower jaw pain, discomfort or even bite misalignment. The Good Moring Snore Solution uses soft, flexible material that is comfortable and gently moves the tongue to stop snoring.

Proven to be effective

Clinical trials have shown objective benefits to using this mouthpiece, with significant reduction in snoring and respiratory disturbance compared to a control device [1].

Can be worn with dentures

Because the Good Morning Snore Solution works on only your tongue, wearing dentures doesn’t affect its function. Other mouthpieces that fit on the teeth are unsuitable for denture wearers.

Quality materials

This mouthpiece uses dental plastic resin used in many dental-grade products. This means with proper cleaning, the Good Morning Snore Solution lasts for about one year. Importantly the device is reassuringly safe to use, being BPA free and FDA approved.

30-day satisfaction guarantee

Good Morning Snore Solution comes with a no-risk return policy. So if you aren’t completely satisfied after 30 days, you can return it for a full refund.

Who is this device suitable for?

Many people can benefit from using the Good Morning Snore solution:

Overweight people (BMI 25-30)

Excess fat around the neck can lead to compression of the throat which can bring on snoring. Holding your tongue forward can mitigate this, opening your airways and reducing snoring.

Nighttime mouth breathers

If you can easily breathe through your nose but still wake up with a dry mouth or sore throat, it’s because you have been mouth-breathing in your sleep. This is known to aggravate snoring. The Good Morning Snore Solution encourages healthier and quieter nasal-breathing.

If you have consumed alcohol

Alcohol relaxes the muscles in your mouth and your airways which can massively increase tongue and mouth-based snoring. Holding your tongue forward with this device stops this heightened relaxation obstructing your airway.

Mild to moderate sleep apnea sufferers

This mouthpiece has shown to be effective for people who suffer from mild to moderate sleep apnea, a great alternative consumer remedy for people who struggle with CPAP.

Who is the device NOT suitable for?

Snoring solutions are only effective if they are suitable for you. There are types of snorers for whom we don’t recommend the Good Morning Snore Solution:

People with a blocked nose

Using this device encourages nasal breathing. Because the device will block breathing through the mouth it is not suitable if you cannot breathe effectively through your nose.

Severe sleep apnea sufferers

Severe sleep apnea, where you experience more than 30 apneic episodes per night, is most effectively treated with CPAP. There is less evidence to support the effectiveness of mouthpieces for this group of snorers.


There are many snorers who can benefit from using the Good Morning Snore Solution, which we believe is one of the most effective consumer anti-snoring devices available.

If you, like many, find that you snore due to your weight or sleeping with an open mouth, the Good Morning Snore Solution can be a very effective solution. With a 30-day money back guarantee, why not see if you too can pacify your snoring?

Get 15% off your bundle purchase of two mouthpieces and cases using the code SNORELAB.
Discover More and Save 15% with the code: SNORELAB

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