Tag: Remedies

Stop Snoring with these Remedies to Help Nose Breathing

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Stop Snoring with these Remedies to Help Nose Breathing

Nasal blockage and mouth-breathing are very common causes of snoring.

If you have a blocked nose or persistently breathe through your mouth when you sleep, you might find you are snoring more as a result.

There are two types of mouth-breathing snorers:

  1. Snorers with a blocked nose
  2. Snorers with a clear nose who cannot sleep with their mouth closed

Thankfully, whether you have a blocked nose or simply keep opening your mouth in your sleep, there are multiple remedies that can help you.

 

Jump to:

Recommended remedies for snoring with a blocked nose

Recommended remedies for mouth breathers

Solutions for snorers with a blocked nose

There are lots of causes of a blocked nose. Allergies, colds, pollution, hormones and even the weather can give you a stuffy nose and make you snore as a result.

Thankfully, there are several ways to treat your blocked nose.

Nasal spray

Medicated nasal sprays work by reducing inflammation or constricting the blood vessels in your nose to create more space. There are several different types, some recommend for regular use, whereas others should only be used occasionally. In all cases remember to read the instructions.

Saline nasal sprays are non-medicated. Instead, they are a mixture of water and salt which moisturise your nasal passages to soothe inflammation and break down excess mucus.

To learn more about the different types of nasal spray and what is best for you, check out SnoreLab’s guide to nasal sprays for snoring.

Nasal dilator

Nasal dilators mechanically open your nasal passages. Internal dilators prop open your nostrils whereas external strips use a springboard action to pull open your nasal valves.

These have the advantage of being non-medicated and demonstrating benefits instantly. Each type has its relative merits so for more information about whether they are suitable for you, read our summary of nasal strips and dilators for snoring.

Neti pot

Neti pots are devices used to flush out your nasal passages. Often resembling a small teapot, you use these to pour salt water through your nasal cavity.

This undervalued snoring remedy reduces nasal congestion by:

  • Soothing inflamed tissue. Reducing inflammation widens the nasal passages.
  • Flushing out allergens and other potential irritants.
  • Breaking down and clears excess mucus.

Neti pots are made of different materials and need to be used and cleaned properly. Be sure to read our guide to buying and using neti pots.

Air purifier

Air purifiers can help snoring triggered by allergies and pollution.

These use internal fans to pull in the air and the harmful particles it contains. Once drawn inside the device, the particles are either trapped in a filter or are treated to stick to surfaces as opposed to floating around in the air.

There are many shapes, sizes and features, so check out our full article on air purifiers for snoring to get the best one for you.

Side note: Which of these remedies is most effective depends on the cause, so be sure to read our guide: “Snoring due to a blocked nose” to understand your snoring and the most appropriate solutions.

Solutions for mouth-breathing snorers

If you can breathe clearly through your nose, but frequently wake up with a dry mouth and a sore throat (and usually, some drool on the pillow!), it is likely that you sleep with an open mouth.

There are a number of different remedies to help you make the healthier, quieter switch to nasal breathing.

Mouth tape

Mouth taping holds your mouth closed to promote nasal breathing.

We recommend using specialist, medical-grade mouth tapes specifically designed for use on skin. This means they are safe to use and easy to remove.

A market leader in mouth taping is SomniFix mouth strips, as seen on ABC’s Shark Tank! SomniFix strips are hypoallergenic, can be painlessly removed without leaving a sticky residue, and have a small mesh vent to allow limited mouth breathing if necessary.

Mouth shield

Shields fit behind your lips but in front of your teeth to prevent mouth breathing. Products such as the SnoreLab recommended Somnipax Shield can also be custom moulded and have small holes to allow a little mouth breathing if necessary.

Chin strap

Chin straps are another effective, if a little cumbersome, way to keep your mouth closed at night. You usually wear these under your chin and around the top of your head.

Mouthpiece

Mouthpieces can be particularly effective if your snoring is has multiple causes. If mouth breathing plays a role but isn’t the sole cause, mouthpieces not only promote healthier nasal breathing but also bring jaw forward to tighten the slack airway tissue responsible for snoring.

There are many anti-snoring mouthpieces available. To understand how they work, the different types and what might be most suitable for you read SnoreLab’s overview of anti-snoring mouthpieces.

Tongue retainer

Similar to other anti-snoring mouthpieces, tongue retainers effectively block the mouth breathing route. In addition to this, they also work by holding your tongue forward to prevent it blocking your airway. We recommend the Good Morning Snore Solution for open mouth snorers whose tongues block their airway.

The science bit – mouth breathing vs. nasal breathing

Mouth breathing can cause snoring

You may notice that when you have a cold, you snore more. This is because with a nose full of nasties, you need to switch to mouth breathing.

Sleeping with an open mouth makes snoring more likely. This is due to several reasons:

Your airway is narrowed. An open mouth causes your throat to compress as your tongue falls further back into your airway and the open space behind your tongue and soft palate is reduced.

Inhaled air is turbulent. Directly inhaled air vibrates the soft tissues at the back of your mouth

Your airway dries out. This is because mouth breathing doesn’t humidify incoming air like nasal breathing does.

You are more susceptible to breathing in harmful things. Unlike nasal breathing, mouth breathing doesn’t trap allergens and bugs which can in turn worsen your snoring.

Why should you breathe through your nose?

Nasal breathing not only lowers your snoring risk but has other health benefits too:

Snoring reduction. Nasal breathing warms and humidifies incoming air, helping to prevent your airways drying out. It also channels air over your snoring noise-makers in a less turbulent way than mouth breathing does.

More comfortable sleep. By treating the air, your nose prevents the frequent awakenings you may experience from having a dry mouth.

Better filtration. The mucus and many folds within your nasal cavities do a great job of trapping potentially harmful invaders such as allergens and viruses/bacteria. These, in addition to making you feel terrible, can worsen your snoring.

Proper ventilation. Nasal breathing reduces the chance of hyperventilation – over-breathing with frequent, shallow breaths. Proper ventilation leads to optimum oxygen/carbon dioxide balance, allowing for improved blood oxygen saturation [1].

Enhanced nitric oxide inhalation. Nitric oxide (NO) has often been termed “the mighty molecule” [2]. Produced in the nose and sinuses, nasal breathing helps push this molecule into the lungs where it can exert its benefits. Here, it expands your blood vessels to reduce blood pressure and the associated risks [3].

Buying Guide: Anti-Snoring Mouthpieces

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Solutions

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?

In this guide to anti-snoring mouthpieces, we explore:

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.

Read

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

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.

Adjustable

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

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

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

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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Weird Anti-Snoring Ideas of the Past

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Science

Weird Anti-Snoring Ideas of the Past

Type “snoring remedies” into a search engine and you’ll see the usual suspects: mouthpieces, nasal dilators and special pillows amongst a few others.

We dug deeper into the history of anti-snoring devices and found some unusual contraptions we thought we’d share …

Tongue holding mouthpiece – 1962

Mouthpieces and tongue retainers are effective and popular devices for treating snoring. Combining the two was never a good idea and was always doomed to failure.

This patent, filed in 1962, has the right idea for preventing snoring: hold the base of the tongue clear from the airway to leave the passage of air unobstructed. The problem was how it went about doing so.

The mouthpiece uses a tray to fit onto your top teeth. From the back of the mouthpiece, a paddle protrudes backwards and downwards to push your tongue base forward. Surely, there wasn’t a single user who didn’t vomit or gag uncontrollably when attempting to use this device.

Anti-snoring shock collars – 1967

This is something we are more used to seeing on dogs to stop them barking, but back in the 1960s there were several patents filed for anti-snoring shock collars.

The idea was that when snoring was detected by the internal microphone, the collar would deliver an electric shock to the user and train them to stop snoring.

Good sleep and frequent electrocution aren’t exactly happy bedfellows, so needless to say, the idea didn’t catch on.

Open mouth alarm – 1960

Many people snore because they breathe through their mouth instead of their nose.

With this contraption from 1960, if your mouth inadvertently falls open at night the bulky unit under your chin detects this and sounds a buzzer, telling you to shut your mouth and go back to sleep.

As you then struggle to get back to sleep, fearing the next imminent buzz, you wonder why you didn’t just get a chin strap.

This is another device that has the right idea but implements it very strangely.

Check out SomniFix for a more feasible alternative.

Gag-less mouthpiece – 2004

Gag-less can be interpreted two ways: either it doesn’t involve gagging, just like wireless doesn’t involve wires; or it makes you gag less than alternatives, but can still most definitely make you gag. Looking at this device, we’d say the latter is more likely.

This compressed tube fits inside your mouth to keep your tongue in check with its “saw-like” ridges. Anything described as “saw-like” surely has no place in your mouth.

Snoring deconditioning system – 1975

Many inventors loved the idea that you can use behavioral conditioning techniques to banish snoring.

This device from 1975 treats you like a lab rat with a combination of negative and positive reinforcement to make you “learn” to stop snoring.

When snoring is detected, the device activates a set of unpleasant prompts: light, sound, touch and pain. A buzzer under the pillow, flashing lights above the bed, and vibrations or electric shocks to the arm wake the user when they snore. The only way to turn off these intrusions is to press a “Stop” button on the central controller (number 30 in the above image).

Once you have flicked the switch and learnt from this negative conditioning, positive reinforcement comes in the form of an M&M via the reward chute! Users soon found out that the biggest reward was flicking the “OFF” switch instead!

 

SnoreLab’s full article about snore alarms

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Head-moving snore alarm – 1962

Continuing along the behavioral conditioning theme, this device from 1962 simply named “Snore Alarm” listens out for snoring and then violently jolts your head to wake you up.

The microphone placed at the top of the bed is connected to an amplifier, which when activated:

“[…] deliver[s] a sharp upward impulse of force to the hinged board [under the pillow]. This shakes or jars the sleeper, causing the sleeper to awaken. When the sleeper is thus awakened, he becomes aware of the fact that he is snoring.”

It seems bizarre, but one of our favorite anti-snoring products available today doesn’t look too dissimilar to this device. Smart Nora listens for snoring and then moves the head to stop it. Importantly, Smart Nora’s actions are gentle and don’t intend to wake the snorer but instead bring back some muscular tone to the airway.

 

More about Smart Nora

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Not yet in the past, there’s still some hope for …

Silent Partner

Silent Partner is an eye mask that aims to use active noise cancellation to get rid of snoring sounds.

The idea is good: a non-invasive sleep mask with small inbuilt microphone(s) and loudspeaker(s) to both detect the snoring sound and produce a “counter-sound” to cancel it out. This concept is much like that of noise cancelling headphones, but with a few additional challenges. These challenges have so far proved difficult to overcome.

First, there’s the size of the loudspeakers. Snoring sound is made up of a mix of frequencies (or pitches), with more towards the low to mid range. Speakers small enough to fit in a sleep mask find it hard to produce the tones that can successfully cancel out these lower frequencies in snoring.

Second, there’s the cancellation zone. Silent Partner’s promotional video demonstrates a snoring user with a bubble of silence around the their head. Creating such an optimal bubble is extremely challenging (i.e. impossible) and will always involve a compromise (i.e. won’t work).

Third is the nature of snoring itself. Snoring is a non-stationary noise; its energy fluctuates. Noise cancellation works very well on stationary sounds such as the gentle hum of an air conditioning unit or an aeroplane, but struggles to adjust to constantly changing sounds.

If Silent Partner were somehow able to navigate these pitfalls, the distorted low-frequency sound that would ensue would probably be more annoying than natural snoring.

After acquiring $1.6m from crowdfunding, the company hasn’t yet produced anything. The website has ceased to exist and the comments on its crowdfunding page don’t make for easy reading.

Okay, so what does work for snoring?

Hopefully, after seeing the bizarre array of anti-snoring techniques confined to history, you have a new found appreciation for the anti-snoring products available today.

Check out our SnoreLab’s 7 most effective snoring aids to see what could work for you – no electric shocks necessary!

Stop Snoring with these 7 Effective Snoring Remedies

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Solutions

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.

 

SnoreLab’s guide to anti-snoring pillows

Check out

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.
Save $20 with code NOSNORE20.

 

SnoreLab’s full review of Smart Nora

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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.

 

SnoreLab’s full guide to anti-snoring mouthpieces

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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.

 

Save $10 with unique SnoreLab code

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SnoreRx

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

 

Save 10% with code:

SNORELAB

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

 

More about the Good Morning Snore Solution

Read

 

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!”

 

SnoreLab’s full guide to anti-snoring air purifiers

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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.

 

SnoreLab’s recommended warm mist humidifier

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5. 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.

 

More about SomniFix mouth strips

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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

 

SnoreLab’s recommended neti pot starter kit

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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:

 

SnoreLab’s guide to nasal dilators

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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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