Alternative Snoring Remedies: Quirky Cure or Quackery?

Alternative Snoring Remedies: Quirky Cure or Quackery?


If you snore and have ever Googled how to stop snoring, it is likely that you know the standard snoring remedies. Most people are familiar with weight loss, nasal strips, mouthpieces or throat sprays. But what about pineapples? Electric shocks? Didgeridoos?

The internet is a big place full of lots of good stuff but also lots of nonsense. Before you accept an online post on the greatest new snoring cure as gospel, we’ve highlighted a few of the weirder ones. Are they quirky cures that could work wonders, or is it just a load of quackery?

Didgeridoo – quirky cure

It’s true – learning to play the didgeridoo or any wind instrument for that matter can really help you to snore less!

Snoring arises from weak upper airway musculature – tissue in the airway vibrates because it is slack and floppy. Playing wind instruments tones these upper airway muscles making them less likely to vibrate and make noise.

The science behind this novel technique is very positive. Twenty-five patients with moderate obstructive sleep apnea were signed up for didgeridoo lessons. Fourteen received tuition and did practice at home every day for four months. The other eleven – the control group – were put on a waiting list and carried on as normal.

Playing the didgeridoo is hard and requires strong mouth, tongue and throat muscles. At the end of the four months, the group who played the instrument showed some promising results improvements to their snoring [1]:

  • They were less sleepy throughout the day.
  • Their sleep apnea episodes reduced. Patients had a lower apnea/hypopnea index – 6.2 points fewer than the control group.
  • Their partners reported feeling less disturbed at night.

You needn’t sign up for (potentially expensive) music lessons to tone your airway muscles. Research has shown that doing some simple daily mouth exercises can have great benefits – reducing snoring, improving sleep apnea and giving you (and your bed partner) better sleep [2][3][4].


You can read more about these exercises and how they can help you in our dedicated article:

Mouth Exercises for Snoring

Pineapple plant – quackery

If this one seems far-fetched and wacky, that’s because it is. Unfortunately, pineapple plants in your bedroom will not help your snoring.

This campaign of misinformation started in 2017 when British supermarket chain Asda started selling pineapple plants with the bold claim that they’ll cure your snoring. They also said that the science is backed up by NASA.

The British tabloids and many less-than-reputable online sources jumped on this spikey bandwagon and started extolling the virtues of pineapple plants for snoring. The common theme in these articles was that pineapple plants give you more oxygen at night therefore you snore less and that NASA said so.

Where do we start with the problems in this story?

Okay, so it is true that pineapple plants are different to your ordinary houseplant. “Normal” plants photosynthesise during the day and respire at night. This means that during the day plants are taking in CO2 and giving out oxygen, whereas at night they are taking in oxygen and giving out CO2.

Pineapple plants employ CAM photosynthesis (crassulacean acid metabolism for those who are interested) and therefore do the opposite, giving out oxygen at night.

However, more oxygen is not going to make you snore less, nor is it going to improve sleep apnea. Contrary to what some say, CPAP – the gold standard treatment for sleep apnea – does not give you more oxygen. It simply gives you normal air. Further, even if oxygen were to improve snoring outcomes, the amount required would not be met by the meagre output from a single £10 houseplant.

But what about NASA? They’re reputable, right? In the 1980s, NASA did some studies into whether or not “interior landscape plants” could be used to mop up toxic molecules from the air [5]. The results were that, yes, to an extent they could (but far too many plants would be needed to have any noticeable benefit). Clearly not mentioned in this study (we checked) are pineapple plants.

So where did the “NASA-backed science” claim come from? Really, it seems to have been plucked from the thin air of space.

Tennis ball – quirky cure

Those who have done a bit more research into snoring cures may be familiar with this remedy. Taping a tennis ball to your back at night is a great way of stopping you from sleeping on your back – a position where you are much more likely to snore.

There is lots of research into snoring, sleep apnea and your sleeping position. More than half of sleep apnea cases are referred to as “position-induced”. Sleeping on your back makes you far more likely to snore or experience sleep apnea. Here, your jaw recedes, your tongue falls back, and weight on your neck compresses your upper airway. All of these disturb airflow and cause vibration or complete blockage.

Purposefully obstructing back-sleeping is not a new snoring cure. Soldiers in the American War of Independence and in the First World War were sometimes ordered to sleep with their rucksacks on. This was to prevent them from snoring and giving away their position to their enemies.

Today, “tennis ball therapy” or TBT (it has actually been giving its own acronym in scientific journals) is a popular “alternative” snoring treatment [6]. This is because side sleeping can improve snoring outcomes hugely.

The tennis ball is the most famous but isn’t a requirement for promoting side-sleeping. Anything that impedes back-sleeping can help. There are even dedicated sleeping backpacks you can wear at night which are a little more comfortable and also provide some support.

Shock bracelets – quackery

Once you’ve been awoken by a minor electric shock, it is indeed true that you aren’t snoring anymore. However, you also aren’t sleeping. This is not reason enough to suggest that shock bracelets are a sensible anti-snoring measure.

The idea of shock bracelets is to condition you out of bad habits. This is all very well if the habit is consciously controlled – which snoring is not. Some argue that snoring is a voluntary habit [7] but this misses a crucial middle step – our voluntary lifestyle choices impact upon the involuntary action of snoring. Simply put, you can’t just “learn” to stop snoring with negative reinforcement as this is not tackling the root cause of the snoring itself.


You can read more on the topic of snore alarms in our article:

Do Snore Alarms Work?

A note on “alternative medicine”

Notable omissions from our “quackery” classification are acupressure rings and things with magnets. There are a lot of these “alternative medicine” products on the anti-snoring market – some snorers swear by them, others swear at them in online reviews.

These two reviews for exactly the same product illustrate how polarised opinion is on alternative medicine remedies

This is a divisive topic, and whilst we don’t explicitly recommend them we’ll stop short of calling these quack cures.

Yes, the evidence (conventionally speaking) is lacking and most users will see no improvement whatsoever, but it is undeniable that there are some people who benefit from these alternative snoring cures.

We don’t know why these remedies work for some people; some as-of-yet-undiscovered physiological process, or maybe just a placebo? Uncertainty of the mechanism doesn’t mean that it should be dismissed entirely.

Getting philosophical, it could perhaps be that we simply don’t have the scientific tools or knowledge to understand or measure what these remedies can do for some of people. It is naïve to think that modern knowledge and science is the endgame in our understanding. After all, before the advent of the telescope (and even some time after) it was the conventional wisdom amongst the best scientific minds that the sun revolved around the earth.

One thing that is undeniable however is the statistics. Many more people will benefit from the conventional anti-snoring approaches. If you snore and are looking for a cure, maybe try weight loss and side sleeping before shoving a magnet up your nose.

Have you had a positive experience with an alternative snoring cure? We’d love to hear from you! You can contact us on Facebook, Twitter or

Buying Guide: Humidifiers


Buying Guide: Humidifiers

Humidifiers can help snoring triggered by breathing in dry air. They can be a great way to help snoring caused by nasal congestion and throat irritation.

Dry air can aggravate the tissues of your nose and throat, causing irritation and inflammation that can worsen snoring. Additionally, dry and dehydrated airways have thicker mucus which increases surface tension and heightens the risk of snoring [1].

Who can benefit from a humidifier?

A humidifier on its own probably won’t cure your snoring. Used in conjunction with other remedies and techniques, a humidifier can be a great addition to help snoring triggered by:

Things to consider when purchasing a humidifier


If you intend on using your humidifier at night (which is a good idea if you want to combat snoring), it is important that the unit is quiet enough to not disrupt your sleep. Humidifiers that use fans are generally louder than those that don’t.


Smaller humidifiers will add moisture to a smaller area, but are easier to move around your home. Consider the reservoir volume; how much water can it take and how long with that volume last. Some humidifiers come with an automatic shutoff feature for when the tank runs dry.


Smaller humidifiers are usually cheaper. Make sure this isn’t a false economy as the cheaper models will probably need replacing sooner. Also consider the mechanisms; if the unit uses a filter system, these will often need replacing. Make sure any replacements are easy to get hold of and not too expensive.


Anything that is perpetually wet will start to accumulate bacteria, mold and fungi. Certain types of humidifier are easier to clean than others, with warm mist types using heat to kill the majority of harmful spores.

Those with children or pets should consider the potentially harmful effects of hot water in certain types of humidifier. Pay attention to the build quality to ensure against leakage. Read user reviews, and check the length of the cord to make sure it can be placed safely and not tripped over and spilled.


Humidifiers can release either cool or warm vapors. If battling seasonal colds and allergies, think about what season you are likely to use the device. Also consider to your general climate. Warm mist in cool environments, and cool mist in warm environments are the ideal matches.

Different types of humidifier

There are two distinct types of air purifier: cool mist and warm mist. Both add moisture to the air and neither is better than the other at alleviating snoring and other symptoms.

However, there are some key practical differences that should be considered when purchasing a humidifier for your snoring.

Cool Mist

As the name suggests, these humidifiers add moisture to the air using cool water. There are two distinct types of cool mist humidifier:

  • Evaporative. These devices use a cool water reservoir, a wick filter and a fan. The water is drawn through the wick and dispersed to the surroundings using the fan.
  • Ultrasonic. This type of humidifier disperses cool water using high-frequency vibrations that create tiny water droplets.

Cool mist humidifiers tend to be the more popular option. But like everything, they have their good and bad points:

Pros of a cool mist humidifier:

  • The cool water poses no scalding risk if the humidifier is knocked over or if it leaks. This is particularly important if you have children or pets in your home.
  • Less energy is needed to run cool mist humidifiers compared to warm mist.
  • The cool water can serve to cool down a room, so is ideal for warm climates.

Cons of a cool mist humidifier:

  • These devices can develop mold, bacteria and fungi so must be cleaned regularly.
  • Wick filters will often need frequent replacement.
  • Evaporative humidifiers use a fan which can sometimes be a bit noisy.
  • Ultrasonic humidifiers often deposit white dust on the surroundings. It’s important to note that this is harmless and can be mitigated by using distilled water in the reservoir.

Warm mist

Warm mist humidifiers have a heating element that boils the water in the reservoir to disperse steam to the surroundings. This gives it some distinct advantages over cool mist humidifiers.

Pros of a warm mist humidifier:

  • Doesn’t use a fan therefore is much quieter and therefore suitable to run whilst you sleep.
  • Heat gets rid of bacteria and mold that might start developing in the humidifier
  • Can operate without having to change filters
  • Some have absorption pads to soak up minerals
  • Warm mist can heat the room slightly, making these types ideal for cooler climates and winter time.
  • Can have medicated aromas added.

Cons of a warm mist humidifier:

  • Poses scald risk if it leaks or is knocked over. Extra caution should be exercised in homes with children or pets.
  • Due to the heating element, warm mist devices usually require more energy to run.

At SnoreLab, we like the Vicks Warm Mist Humidifier. It doesn’t use any filters, it’s small enough to be easily moved around the house, it’s quiet, easy to clean and can be used with Vicks medicated aromas.

SomniFix Mouth Strips Review

Product Reviews, Solutions

SomniFix Mouth Strips Review

SomniFix Mouth Strips are an innovative new product for promoting healthy and quiet nasal breathing to stop your snoring.

Breathing through your mouth is one of the most common causes of snoring. If you’re snoring and find yourself waking up with a dry mouth and sore throat, it’s likely that mouth breathing was the cause. Breathing correctly sounds simple, but many of us are getting it wrong and snoring as a result.

This simple sleep therapy discourages noisy mouth breathing, giving you a quieter and more peaceful night’s sleep.

What are SomniFix Mouth Strips?

SomniFix Mouth Strips are single-use adhesive strips worn on your lips during sleep. By holding your lips together and gently supporting your jaw, air is channeled through the nose, reducing the likelihood of airway blockage and snoring.

These strips have some useful features that we believe can make them a key-player in the anti-snoring market:

  • Gentle adhesive that is easily pulled apart if necessary
  • Small mesh vent allowing some mouth breathing
  • Hypoallergenic material
  • Health benefits beyond snoring reduction

Mouth taping is a known snoring prevention technique, but SomniFix have engineered a superior, next-generation product that is far more comfortable, effective and less frightening than basic taping alternatives.

SomniFix’s specifically developed adhesive is gentle enough to be painless when removed from the lips, yet strong enough to hold the mouth shut properly. The hypoallergenic, sterile material is kind to delicate skin on your lips, as well as having a small mesh vent that allows limited mouth breathing if necessary.

Why you need to shut your mouth!

Many of us have weak jaw muscles or excess weight on our chins that pulls our mouths open whilst we sleep, causing a troublesome switch to mouth breathing. Sleeping with your mouth dangling open is known to aggravate snoring for numerous reasons [1]:

  • An open mouth causes your throat to compress
  • Your tongue falls further back into your airway
  • The open space behind your tongue and soft palate is reduced
  • Directly inhaled air vibrates the soft tissues at the back of your mouth
  • Your throat dries out from breathing in non-humidified air
  • Mouth breathing doesn’t filter allergens and bugs

As well as snoring, oral breathing brings other problems that impact upon sleep quality, bad breath, oral health, respiratory health and even face shape [2].

SomniFix shuts your mouth and addresses these problems.

Benefits of using SomniFix

Inhaling through the nose is our body’s preferred way to breathe. Keeping your mouth closed with SomniFix not only helps to reduce snoring but also yields other health benefits and tops it all off with a good night’s sleep.

1. Reduced snoring

At SnoreLab, reducing your snoring is our primary concern. Open-mouth breathing’s association with snoring is stark; it is one of the main causes of noisy nocturnal breathing.

By holding your lips together, SomniFix Mouth Strips keep your airway less obstructed by stopping your jaw dropping that causes parts of your throat to narrow and become blocked.

Just look at the difference in Snore Score when using SomniFix from this Amazon review …

“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!”

2. Less discomfort and better sleep

SomniFix Mouth Strips help you to embrace the filtration and humidifying qualities of your nose. Proper breathing can eliminate that uncomfortable dry mouth, bad breath, sore throat, stuffy nose and headache.

Having a comfortable night gives you more restful and continuous sleep. Better sleep equals better health.

3. Improved use of CPAP

A CPAP mask that fits over your nose ceases to work if your mouth falls open. That air is simply jettisoned out of your mouth instead of holding your airway open as it should.

SomniFix mouth strips keep your mouth closed and allow the nasal CPAP devices to work better, making you more likely to stick to your CPAP treatment. They are a great alternative to the cumbersome chin straps that sometimes come with CPAP devices, because with CPAP you already have enough straps to worry about.

4. Reduced chance of infection and allergies

The mucus and folds in your nose trap harmful invaders. When breathing through your mouth, you increase the chance of inhaling bugs and allergens which can trigger the vicious circle of a blocked nose and oral breathing [2].

5. Proper ventilation and gas exchange

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 [2].

6. Enhanced nitric oxide inhalation

Nitric oxide (NO) has been championed as the “mighty molecule” [3]. The discovery of its benefits in the body even won the Nobel Prize!

Produced in the nose and sinuses, it helps to expand the lower airways and blood vessels. Nasal breathing helps push this mighty molecule into the lungs where it can work its magic. By acting to expand your blood vessels, high blood pressure and the associated risks are reduced [4].

Why don’t I just use normal tape?

Using standard tape can hold your mouth closed too strongly and cause panic if you awake forgetting that you’ve applied it. Whilst it may serve a purpose overnight, taking it off in the morning can be painful and leave nasty marks.

SomniFix’s hypoallergenic material has undergone extensive testing to make sure it doesn’t cause skin irritation, whilst the adhesive is gentle and leaves no residue.

SomniFix Mouth Strips also painlessly dislodge through forcibly opening your mouth and have a small breathing vent if you need to revert slightly to mouth breathing.

This small hole not only gives you peace of mind, but also mimics the benefits of nasal breathing if you do happen to start breathing through your mouth.

Are SomniFix Mouth Strips suitable for everyone?

If you find yourself persistently waking with a dry mouth or sore throat, chances are, you’re a mouth breather and snoring as a result. SomniFix Mouth Strips are likely to be beneficial in addressing this bad breathing habit.

However, they aren’t suitable for everybody; you shouldn’t use them if you have any of the following:

  • Trouble with nasal breathing
  • Obesity (BMI more than 35)
  • Badly chapped lips
  • Consumed alcohol or sedatives before bed
  • Infections or sinus problems
  • Chronic breathing issues
  • Low blood pressure


SomniFix Mouth Strips are a sophisticated and comfortable solution to a common cause of snoring: mouth breathing. We at SnoreLab think these strips have the potential to become one of the first-choice solutions in the anti-snoring market. Transcending the homemade hack solution of mouth taping, SomniFix Mouth Strips are an advanced snoring remedy available at an affordable price.


Shop for SomniFix on Amazon


Stop Snoring with these 7 Effective Snoring Remedies


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


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


There are three MADs that get our seal of approval:


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



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:



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



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


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

Check out

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


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


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



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.


All SnoreLab-Recommended Products


Nasal Strips and Dilators for Snoring


A Guide to Nasal Dilators

Many people snore due to a blocked nose. There are several options when it comes to opening your nasal passageways to stop your snoring. One popular option is to use a nasal dilator.

Nasal dilators work by mechanically opening your nasal passages, decreasing the resistance to incoming air without resorting to medication. There are two main types of nasal dilators: external and internal.

External dilators pull from the outside, whereas internal devices push from the inside.

Breathing through your nose reduces snoring

It’s all too easy to get a blocked nose and snore as a result. Allergies and colds can come on suddenly, ruining your breathing and sleep. Long-term, chronic problems can arise from pollution, medication, hormones and even your nose-structure.

Having a blocked nose can force you to breathe through your mouth, massively increasing your chances of snoring as your jaw and tongue compress the airway. If you breathe through a partially blocked nose, this can also cause snoring due to the increased pressure and suction forces created [1].

Advantages over other remedies

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

So why choose nasal dilators over other nasal treatments? There are other ways to open your nose and reduce snoring such as using nasal sprays. Nasal dilators, both internal and external have distinct advantages over other methods. Nasal dilators:

  • Are non-medicated, therefore are suitable for more people
  • Provide instantaneous relief
  • Are non-invasive
  • Do not become less effective with continued use
  • Have no side-effects (some nasal sprays have been known cause nosebleeds, stinging sensations and withdrawal)

External nasal dilators

External nasal dilators are also known as nasal strips. You may recognize them from professional sport as they are popular with athletes looking to improve their breathing efficiency.

There is limited evidence to suggest that they help athletes perform better. However, there is a wealth of scientific study related to snoring, and the verdict is that external nasal dilators can really reduce your snoring if you have a blocked nose.

At SnoreLab, we like the Breathe Right nasal strips.

How do they work?

These simple devices open up your nasal passageways by sticking to the external surface of your nose (unlike internal nasal dilators which are inserted into the nostrils).

Nasal strips look and behave like a plaster. They have a gentle adhesive that sticks to the outside of your nose just above the nostrils.

The parallel bands of rigid plastic use a springboard action to open up your nasal passageways; when bent across your nose they try to straighten. This “recoil” or “springboard” force gently pulls your nasal passageways open.

By positioning them just below the bone of your nose, the strips act on the narrowest part of your nose, the nasal valve. This bottleneck is most prone to blockage and sits one centimeter behind the nostril opening where nasal strips should be placed.

What’s the evidence?

In addition to the extensive (and often null) research into athletic performance, there have been multiple studies that assess nasal strips and their impact on people’s nightly vocal performances.

Plenty of studies have produced positive results, with most subjects showing significant reductions in the amount of snoring when wearing nasal strips. Importantly, these studies are robust and reliable, using placebo strips without rigid bands as a means of comparison [2].

Who are they for?

Chronic nasal congestion arises for a variety of reasons and nasal strips have proven useful regardless of the cause [2]. Because nasal strips are non-medicated, they are suitable for everyone whose snoring is caused by a blocked nose.

Studies have shown nasal strips have benefits for a variety of people with chronic or acute nasal blockage, including pregnant women [3] and even those with a deviated septum [4].

Are they right for me?

Just like all snoring remedies, external nasal dilators have good and not-so-good points.


  • Non-complicated and easy to apply
  • Affordable
  • Non-invasive
  • No side effects


  • Not reusable
  • Can loosen during the night
  • Can cause minor skin blemishes


External nasal dilators

Shop here

Internal nasal dilators

Nasal cones, clips, prongs and stents are all simply internal nasal dilators. They come in a variety of shapes, sizes and materials, and can dramatically reduce snoring associated with a blocked nose.

We recommend the ZQuiet Breathe Intra-Nasal Breathing Aids with their tried and tested design to increase airflow, and flexible wings to give an optimal fit.

How do they work?

Internal nasal dilators reduce airflow resistance by propping open your nostrils. The springy material forces outwards when compressed to fit inside your nostrils, expanding the alar cartilage on your nose which is very prone to collapse [5].

This mechanism can be particularly helpful for snorers who have a deviated septum where one nostril is smaller or collapses often with inhalation.

What’s the evidence?

There is only a handful of studies that look at the benefits of using internal nasal dilators [6]. Max-Air Nose Cones, Airmax nasal dilators and NoZovent clips have been shown to increase nasal airflow, with both NoZovent and Max-Air performing better than external nasal strips [5].

Which type should I choose?

Because these devices go inside your nose, extra consideration needs to be given to the type you choose, so as to avoid negative reactions or discomfort. Look for types that use medical-grade silicone as they are anti-bacterial and easy to clean.

Whilst there are only three types backed up by hard science, they all function in a very similar way. The ones without scientific backing are still likely to be very effective, so your choice should be based on cost, material and comfort.

There are so many internal nasal dilators on the market that choosing a specific one can be difficult. To help you make the best decision, look out for the following:

  • Size – are there different sizes available to get the best fit?
  • Storage – do the dilators come with a case to keep them clean when not being used?
  • Shape – internal nasal dilators can be smooth, ribbed, winged or vented, the comfort of each being highly subjective. Some packs include a variety to help you try them all and decide for yourself.
  • Material – medical-grade silicone is ideal.
  • Lifespan – the great advantage of internal over external dilators is that they are reusable, make sure this isn’t a false economy by getting ones that last a reasonable length of time. Three months is a good benchmark.

Are they right for me?

Although they do the same thing, internal and external nasal dilators have different advantages and disadvantages.


  • Quick and easy to use
  • Reusable
  • Different sizes for optimum fit


  • Can be uncomfortable if not fitted correctly
  • Require frequent cleaning

Smart Nora Review

Product Reviews, Solutions

Smart Nora Review

Smart Nora is a revolutionary snoring solution: a smart, non-invasive anti-snoring device that can have great results for every type of snorer.

Whatever causes your snoring, Smart Nora can help. Whether you sleep on your back, side or front, breathe through your mouth or nose, are obese or normal weight, Smart Nora’s unique anti-snoring approach can help you.

This advanced, different and fantastically comfortable snoring solution is entirely contact-free. The intelligent system detects your snoring and moves under your pillow to gently stimulate your airways and nip snoring in the bud!

At $359, Smart Nora isn’t the cheapest snoring solution, but it may be the last one you buy. SnoreLab has teamed up with Smart Nora to get you $20 off your purchase with the code SLN20.

Additionally, if after trying Smart Nora you feel it isn’t right for you, simply return it within 30 days under the 30-night money-back guarantee.

What is Smart Nora?

Smart Nora consists of three parts:

  1. Expander – an inflatable insert that slots underneath your ordinary pillow
  2. Pump
  3. Pebble – the smart bedside unit that carefully listens for snoring

If you had to categorize it, Smart Nora falls into the pillow category of snoring remedies. But the Smart Nora system isn’t actually a pillow. Instead, it manipulates your current pillow, gently moving your head when it detects snoring.

With Smart Nora, you needn’t change your current pillow. You certainly don’t have to change the way you sleep either. Unlike many pillow-based solutions, Smart Nora doesn’t coax you into a new sleeping position. Smart Nora works for back, side and front sleepers alike, meaning no lengthy training phase.

We received an email from a SnoreLab user who showed us the dramatic changes Smart Nora had made to their snoring:

“This product is amazing, it really works to cut snoring. I guarantee that I have sleep apnea. In-fact, I think I am one of those people who almost broke the scale on your app with my snoring. Several times, my scores were off the charts compared to other users, but with Smart Nora, they dropped off incredibly.”

Other users reported similar results when using Smart Nora, some cutting their Snore Score by 75%:

“I use SnoreLab to track my snoring and on average, my Snore Score was in the mid-sixties for four months straight.  After getting and using Smart Nora I now average sixteen. Highly recommended!”

How Smart Nora Works

When you snore, Smart Nora gently moves your head to stop your snoring before it becomes loud enough to wake your partner:

  1. The pebble – the brain of the Smart Nora system – detects snoring and remotely sends this information to the expander.
  2. The silent pump inflates the expander under your pillow.
  3. The expander gently moves your head to stop snoring.

This system works on your relaxed airway. A snore is the sound of your airway vibrating because it has narrowed and air cannot pass freely. Your airway narrows when the muscles in your head and neck relax, a perfectly normal thing that happens to everyone when they fall asleep.

By gently moving your head, Smart Nora brings back some muscular structure to your airway, briefly reducing the amount that it has relaxed, now allowing air to flow freely.

Smart Nora is suitable for all snorers as it uniquely addresses snoring’s fundamentals. Whether you are a tongue, nose or mouth snorer, sleep on your back or side, have allergies or a cold, Smart Nora doesn’t discriminate.

Smart Nora is different to other anti-snoring devices

It is ideal for the snorer who has tried everything

What if you don’t know why you snore? What if you feel like you have gone through every remedy available and nothing works? Many effective snoring solutions are available, but they usually address only one type of snoring and snorer.

There are many causes of snoring. Identifying your cause can be a complicated task, particularly if you snore for many reasons.

Unlike any other anti-snoring device available, Smart Nora tackles snoring’s common denominator: your relaxed airway. This innovative new approach represents a sea-change in anti-snoring technology.

It doesn’t wake you or your partner

Smart Nora only activates when it detects snoring, but this is no snore alarm. Snore alarms do just that, they alarm you! Constantly waking up throughout the night is hardly conducive to a good night’s sleep.

Smart Nora isn’t designed to wake you up. Its movements are noticed by your airway muscles without being consciously noticed by you.

Further, the device doesn’t wait for a full-blown, window-rattling snore before it kicks in. Instead, the system activates just as snoring begins, stopping you from reaching the volume that wakes your partner and causes fights in the morning.

It is comfortable and non-invasive

Because Smart Nora is comfortable and non-invasive, it is a much easier snoring remedy to stick with. Snoring remedies only work when used, and therein lies the problem – adherence. People often stop using conventional remedies because they are too uncomfortable and can’t get used to them.

Sleep is a time of rest and recuperation. The last thing you feel like doing is applying something complicated and uncomfortable. With Smart Nora, you needn’t do so. Comfortable, non-invasive remedies like Smart Nora are the answer, where the time before and during sleep feels no different to normal. The difference comes in the morning when you feel more rested.


With Smart Nora, you can go to bed as you would do normally: with your own pillow and a merciful lack of straps and buckles or things that pull, push, suck and blow.

Simply place the detector pebble next to your bed, slot the expander into whatever pillow you want, plug in and go! Its sleek, minimalist design fits neatly into any bedroom and can be packed up and transported anywhere in its stylish felt case.

Smart Nora offer a 30-day full return guarantee, and with SnoreLab you can get $20 off your purchase with the code SLN20. So, to truly switch-off in comfort and silence, consider switching on the truly revolutionary Smart Nora.

Discover More and Save $20 with the code:


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. To read more, visit our affiliate links information page.

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