How To Stop Snoring – A Comprehensive List of Snoring Remedies

What Is Snoring?

The basic explanation of a snore is the noise your throat makes when air is unable to flow through the nasal or mouth passageway when you are sleeping. As the air is being compressed in your throat due to blockages, this causes the soft tissues and muscles in the back of the throat to vibrate thus resulting in a snore. A snore is generally very unpleasant to hear as it sounds like a grunt or a snort that can vary in loudness and frequency which can be disruptive to getting a peaceful night of rest.

As unsavory as it sounds, snoring is something that everyone does it at some point of their lives and there are various reasons why snoring can occur and we’ll explore those reason in depth below. Even though snores are usually considered as not a serious condition, it can seriously impair the quality of life of a person. Snoring is not limited to only adults as children can also be afflicted, these conditions can affect almost all walks of life.

Quick Navigation

What Are The Possible Causes Of Snoring?

There are multiple reasons why someone snores and the causes will vary from individual to individual depending on various variables. The basic cause of snoring is an obstructed airway that minimized and cuts off the normal flow of air that results in turbulent noise but the root cause of snoring can be found in what actually causes the airway to be blocked in the first place.


As hard as it is to believe, the older you get the more prone you are to snore. This is due to the throat losing muscle tone and becoming narrower coupled, this is a natural aging process that our body goes through. If you have been snoring at a young age and have not found any solutions to stop your snoring will get worse as you get older; the snoring can be harder to cure or curb when it is left untreated for a long period of time.

The increased usage of medication during old age may also be a cause of snoring as there are indications of side effects from certain heart, blood pressure and painkiller medication that can cause blockages in airways which can potentially lead to the patient to snore.


Studies have shown that men are more likely to snore than women and this can be attributed to the differences between the male and female body. The larynx is situated lower in the throat of a man hence with a larger airway they have more space in their throat compared to a woman; the excess space would make snoring easier as the tongue has more space to fall back during sleep.

There are also research studies that indicate the male hormone testosterone is linked to the cause of airways being easily collapsible in men causing snoring. Older women who are experiencing menopause or are post-menopausal tend to start snoring or snore more than usual as their bodies are producing less estrogen. The lack of the hormone would cause muscles to soften especially in the area of the upper airways, causing the person to snore more.


Pregnant women tend to snore due to the many changes the body goes through during all the trimesters. The weight gain is one of the primary reasons why soon-to-be mothers develop a snoring habit and this cannot be helped as it is part of the journey of pregnancy. The hormonal imbalance that occurs in a pregnant woman’s body can cause airways and sinus glands to be blocked, this may also cause snoring. Increased hormones in the body will cause certain mucous membranes to swell and expand, causing breathing difficulty while sleeping; in most cases, a woman might stop snoring after giving birth.

Sleeping Position

If you are sleeping in a position that encourages your airway to be blocked then prolonged exposure to this position would cause and aggravate your snoring. People who prefer to sleep on their back are more prone to snoring as the passageway for air is more liable to collapsing due to the weight of the neck and chest pressing down towards the throat. Since muscles and tissues are more relaxed during sleep, the downward pulling force of gravity will shift them to block the throat, resulting in a blocked passageway and constricted breathing.

Sleeping on the back might also cause other long-term sleep-related conditions like sleep apnea so ensure you have a sleeping position that helps your body to breathe better is important so you can avoid snoring.

How Snoring Impacts Your Life

Snoring influences more than just your sleeping routine, it can have a long-term impact in also all areas of your life. This minor affliction can turn into a major disruption that might cause you to feel more than just exhausted.

Impact on Work

If you having disturbed sleep due to being woken up by snoring this means you not getting adequate sleep and rest for your body to rejuvenate and cope to deal with daily life like a normal person. Your brain would constantly be tired and you would have trouble with staying alert and focusing when it is required. This will definitely impact your performance at work and to add more stress in your life while you are exhausted will aggravate the snoring to get worse.

This can be dangerous especially if your job requires you to handle heavy machinery or if you work in conditions where you need to be very focused for your own safety. Proper and restful sleep is not a luxury, it is a necessity so you can function normally and work to earn a living.

Impact on Relationships

Snoring may cause serious relationship problems if you sleep with a partner or if your partner has a snoring problem. Being kept awake or constantly waking up due to turbulent snores can be very trying, the lack of sleep would make a person grumpy and irritable.

If you are the sleeper with the snoring problem, your partner will probably develop an involuntary sense of growing resentment due to the fact that they are unable to sleep and you are the cause of their sleeplessness. Sleep deprivation is a serious matter and will affect a person emotionally; your partner might try to have separate sleeping arrangements which will lead to the loss of intimacy if it becomes a long-term solution.

Relationships can suffer even more if both parties don’t work together to solve the issue as being supportive is important during this time; snoring may also impact one’s self-confidence and a sleeper who snores will also feel guilty for causing trouble for their loved ones. By working together to find a remedy, the couple might find themselves developing a closer bond and when the snoring has been stopped this can lead to a happier relationship.

Impact on Health

A person cannot function without having proper and adequate hours of undisturbed rest, sleep deprivation will impact your health in many negative ways both physically and mentally. Lack of sleep will affect how well your brain functions; your alertness, cognitive functions, reflexes and decision-making skills will be compromised due to tiredness and exhaustion. If the snoring issue is not addressed and is prolonged for a long time there is a chance that the body can develop ailments like heart disease and diabetes which will make things worse physically.

If you have conditions like depression, anxiety and PTSD then having disturbed sleep due to snoring will aggravate these other conditions to be worse, it is very important for the brain to be well-rested so you can the strength and emotional capability to deal with these other conditions. The overall feeling of exhaustion will eventually be overwhelming to deal with on a long-term basis and chronic snoring can essentially be very damaging and dangerous if left untreated.

Why You Should Monitor Your Snoring

The journey to curing your snoring needs to start with you identifying how severe your snores are. You might be wondering why this is important, monitoring the frequency and severity of your snoring will help to provide a pattern that can help to pinpoint how best to tackle and curb the main cause of your snoring problem.

Monitoring your snoring with different variables is also helpful to establish enough data so you can find the right solution. For example, if you choose to change your sleeping position for one night and monitor your snoring during that sleep duration you then can compare the difference between the snores you have when sleeping in your normal position compared to a different one. This might help to determine if something as simple as changing your sleeping style can improve your sleep and reduce your snoring. Deciding to monitoring your snoring is also a good way to determine if you have other underlying medical conditions like sleep apnea which would require you to see a doctor as soon as possible as it too serious to be left untreated.

Ways To Monitor Your Snoring

In the modern age we live in there’s no easier or more convenient way of tracking things other than using smartphones. As the famous adage goes, there’s an app for everything. A myriad of applications are available for your convenience to track your snoring and sleeping patterns. There are free and paid apps that are available with varying functions and tracking option which would make monitoring your snores to be fairly easy.

Aside from being easy to use, these apps are also quite reliable and accurate as you would be recording real-time data; a more accurate way of collecting the data you need as compared to asking your partner to describe and explain the frequency and severity of your snoring. All you would need to do is pick an app that best fits your monitoring needs and start using it, there’s no hassle or fuss involved and since almost everyone own a smartphone this is a fairly accessible way to track and monitor snoring.

Apps That Can Be Helpful To Monitor Your Snoring

There are many applications that are available for free or purchase for smartphones (both for iOS and Android phones) and we decided a list a few that might be helpful for your monitoring exercise.

App #1 – Snore Report

The Snore Report is a free app that can help to record your snores throughout the night and it compiles a summary or overview of your night’s snoring activity in the morning, ready for your analysis when you wake up. The app also provides a playback of your snores during the night of the recording which is really helpful as you can hear for yourself how severe your snoring is and you may also play it back for a doctor if you need a medical consultation.

The Snore Report also comes with their own Snore Score which is a index that determines the intensity of the snore. It is simple to read the Snore Score; the higher the score the more severe the snore is. This app has the ability to analyze the frequency of the snore as opposed to analyzing the decibels of the sound so it can determine the pattern of your snores. Snore Report also comes with the feature for the user to add notes to record if any remedies or change to lifestyle was tried and this can help the user to track if the changes did impact their snoring. Adding its FitBit compatibility, this app can also help to track your heart’s rate which is good if you want to correlate your heart’s condition with the intensity of the snoring.

App #2 – Snore Lab

This app has two versions, free and paid. The free version of the Snore Lab can record, track and measure snores which is a standard function for a snore monitoring app. The application has a fairly user-friendly interface and all you would need to do is set it near you while you sleep and reap the results of its recording in the morning.

It provides a summary of the night’s snoring with an intensity rating. A slight con to using the Snore Lab is that the app company would prefer for users to make the commitment to purchase the paid app so after three uses of the free version you would need to make the decision to either use a different app or buy the full version of Snore Lab.


App #3 – Sleep Talk and Snore Recorder

This is a paid app that offers interesting recording features, more than just recording snores this app also tracks if you talk in your sleep and also can help to identify if you have Bruxism. Bruxism is a condition where the person grinds and gnashes their teeth in sleep. Unlike other standard monitoring apps, the Sleep Talk and Snore Recorder does not record the whole night; the app only records noise when its sensors detect any noise that affects the sensitivity level which can be preset by the user.

App #4 – MotionX 24/7

The MotionX 24/7 is a iOS-exclusive app that comes with a plethora of functions and high user ratings. This app’s main function is to monitor sleep patterns to determine the user’s sleep quality and duration; the app also claims that it can record data to determine if the user has sleep apnea and chronic snoring. MotionX 24/7 also is able measure your heart rate and body weight so it can provide a comprehensive summary of your overall sleeping habits and factors that might be causing you to have disturbed sleep.


App #5 – SnoreClock

The SnoreClock app is available on all smartphones operating systems and like a standard snore monitoring app, it basically records all noises during the night to collate data on your snoring pattern. The app provides the user with a chart of the night’s data using bar graphs that can pinpoint where the snoring was worse or less. The SnoreClock can record for a duration of eleven hours and will shut off automatically if your smartphone is low on battery. The app is quite user-friendly but there is limited functionality in the free version.

How To Stop Snoring By Changing Your Lifestyle

Lifestyle choices can impact the way our body choose to function, a person that prioritizes their health would tend to place their focus more on healthier life choices like exercising regularly, eating healthy and avoiding habits that can jeopardize the body. Same goes for a person who leads an unhealthy lifestyle, their body will react to the harmful life choices that are made. There are ways to curb and prevent snoring just by changing some lifestyle choices and this should be the first step that needs to be looked into before spending money into other remedies to solve your snoring problem.

How Weight Gain Can Cause You To Snore

Gaining extra weight can be one of the major reason why a person starts snoring; the body develops fatty tissue and the lack of exercise compromises muscle tone so a heavier person can start to snore quite easily. Basically, the extra weight around the neck area can contribute towards snoring; the neck fat can compress the upper airway and block the flow of air especially when the person is lying down.

Another reason why weight gain can cause someone to snore is due to the fat accumulation in the midriff area as the excessive fat will push the diaphragm forward and also compress the ribcage area which in turn shrinks the lungs. When the lungs are compressed this reduces the body’s capacity to breathe properly and with restricted airflow, the body is prone to snoring.

By losing weight you can simultaneously improve your muscle tone and reduce the volume of fat internally which can stop the snoring problem and this will also be a good thing for your overall health. Losing weight and changing your lifestyle might not as easy as it seem but you stand to reap long term benefits by leading a healthier life, finally having restful uninterrupted sleep is just one of the many benefits.

Adopt Healthier Habits

Breaking the wheel of unhealthy habits is not a walk in the park but with enough dedication and discipline, one can achieve a healthier body. Sleep deprivation from snoring is not a pleasant situation to deal with and the exhaustion from being constantly tired usually would lead a person to have unhealthy eating habits; studies show that fatty foods that are high in sugar, carbohydrates and salt can accelerate weight gain.

Constantly being tired also would discourage a person to lead a more active life, the lack of energy and alertness would make the person to avoid exercising which speeds up the process of weight gain. Snoring can cause a person to be in stuck in an endless cycle of obesity and sleeplessness with no end sight unless some drastic change is made to change the lifestyle.


Getting the body to be more active physically is very important to lose the excess weight it has gained. Exercise can help the body to improve its muscle tone and stamina while also burning the additional fat that it has accumulated. Working out is also a great way to release stress and improve cognitive faculties that have been negatively impacted by the lack of sleep due to snoring.

Move Your Body The Right Way

Choosing the right form of exercise that fits your body type and preference is important as you should enjoy working out; don’t look at exercising as a chore. For example, if you love swimming then perhaps you can set a exercise regime that uses swimming as the main way to burn your unwanted calories.

Customize your workout for your own needs, you are not obliged to follow anyone’s workout routine. You don’t need to get fancy with your workout routine, a simple way to give yourself a quick start is try jogging in your nearest park. Once you start to build a routine then your body will feel comfortable to take more exercises which will help you to lose weight a lot faster.

Release The Hormones

To get your body back on track you would need to ensure that your workouts are a pleasant activity, do what you can to make it enjoyable. Try to incorporate music that motivates you to exercise, have a positive outlook towards the goal you want to achieve and just enjoy the burn. When you start to enjoy your exercise routine then your brain will release hormones that will affect the central nervous system to make the body feel happy while working out. This is inherently important as happy hormones will motivate you to work harder and you can reach your goal of losing weight and eliminating your snoring much faster.

No Pain, No Gain

Exercising to lose weight is no easy feat but once you set your mind to achieve your goal, it is worth the effort. You might feel discomfort and pain for the first few months but when you slowly see the improvement towards your general health and your snoring patterns it will be worth the sacrifice.

Discipline yourself to maintain your workout routine and always monitor your progress; try to not give in to your tiredness as it is very easy to slip off the path towards good health. Always remember that your body deserves to be healthy and remind yourself how important restful sleep is: be determine to get back your restful sleep and completely stop snoring.

Diet Control

There are many options when it comes to dieting in this time and age but the most important factor that would make a diet work for you is having the perseverance to stick to your diet plan till you experience the weight loss you need to stop the snoring completely.

Don’t Eat Before Your Bedtime

Avoid consuming food before sleeping, this can be inherently bad for your body as it may cause indigestion and acid reflux. Eating before you sleep also cause your body to put on more weight which is something that needs to be avoided at all costs. You can try to set a schedule for your meal times and by adhering to a regimented eating schedule you can control your body’s food intake while slowing starting your journey towards weight loss.

The Low Carb Road

Carbohydrates are bad news for someone who need to lose weight, they are present in almost every meal times and it can be very hard to avoid them as they are basically just sugar and starch which can be very tempting to eat. Try to substitute carbohydrates with alternatives; for example, when eating a meal that has rice as the source of carbohydrate you may substitute the rice with potatoes which is healthier. You might not be able to completely stop the intake of carbohydrates but you can control what you take in.

If you have a sweet tooth then cutting out sugary foods is also very important as sugar can be very bad for the body; aside from being a source of fat it can also cause diabetes and affect the heart. Avoiding sodas and energy drinks is crucial as these sugary drinks not only helps the body to gain weight but also can affect your sleep.

Little Meals And Portion Control

Big meals tend to encourage sluggishness and reduces the capacity to focus and this is felt easily by a heavier individual due to their size. Try to practice portion control by replacing large meals of the day into smaller and more frequent meals. By eating lesser you can keep your mind more focused, improve your digestive system and it will also to encourage you to have healthier snacks.

Eating Healthy In General

Incorporate more fruits and vegetables into your diet, substitute wheat and gluten foods with a healthier alternative like quinoa so your body can digest the required nutrients and lose the unhealthy layers of fat internally. It is important to stay away from junk foods and sugary drinks; try to instead make more smoothies that can satisfy your sugar cravings. Avoiding fatty fried foods is also key in maintaining your diet as the more fat intake you cut, the better the chances of curing your snoring issue.

How Smoking Can Cause Snoring

Smoking cigarettes, pipes and cigars are harmful to the body in many ways but in this case, they also can be a trigger for snoring. The harmful smoke that is being inhaled into the body through the throat can cause inflammation of the tissue and muscles that line the airway; the smoke can also cause the sinus mucous glands to swell and be infected. All this will result in the airway being narrowed and reducing the space for air to flow thus causing snoring.

An infected sinus gland can also cause infected mucus to drip down the throat causing an infection which may also cause snoring and pain; this sinus issue may cause long term damage to the body if left untreated. Studies show that smokers have an increased risk of 2.3 times to snore due to their smoking compared to non-smokers, this clearly shows how badly smoking can affect the lungs, throat and nose. People who are expose to secondhand smoke are also liable to develop snoring; this is how disruptive smoking can be.

Best Practices To Help You Quit Smoking And Stop Snoring

Smoking is harmful to your body, it does not just affect your sleeping habits, it is best to be rid of the habit for your own health and for the sake of the loved ones around you. Quitting this habit is not easy but it is doable if you are determined to improve your lifestyle and to be rid of your snoring issue. Here are some ways to help you kick the habit:

Patch Things Up

Nicotine patches are a good way to kickstart your adventure of quitting to smoke; these patches are designed to provide a smokers body with controlled amounts of nicotine to try to wean the body off the habit of smoking. This is a helpful way to get your nicotine fix without compromising your throat and nose; the patches would not affect your sinus glands and should not constrict your airways.

Chew Your Cravings

Chewing gum with nicotine can be helpful; it gives the body something to do while also getting the dose of nicotine it is used to. Smokers tend to experience anxiety and shaking hands when trying to quit their habit so by chewing gum this can distract the brain and help the ex-smoker deal with the withdrawal of smoking a cigarette. Although this method might not be entirely pleasant for a quitting smoker, it is again a helpful way to reduce the potential of snoring while sleeping as chewing gum does not affect the throat.

Vape Your Nicotine

A healthier alternative to smoking, vaping nicotine using water vapor is quite popular in this current time. The “smoke” from a vaping device is not smoke in the traditional sense, it is actually harmless water vapor that does not affect the lung or the throat of the vaper. Although research studies have not concretely proven that vaping can cause or eliminate snoring due to it being a relatively new habit of getting nicotine into the body. Some users might experience mouth dryness while vaping but overall this method does not cause any outward inflammation towards the throat and also does not harm the sinus mucous glands.

How Alcohol Can Cause Snoring

Surprised to learn that alcohol may be the cause for your snores? The constant intake of alcohol before bed is can definitely cause snoring as it affects nighttime breathing. The intake of alcohol into the body before sleep decreases the body’s drive to breathe, making the breathing process to be much slower and shallow. In addition to slowing the body’s breathing alcohol also helps the muscles and tissues at the throat to relax thus resulting in the collapse of the upper airway and causing the body to snore.

Frequent late-night intakes of alcohol may encourage a person to start snoring as the body is constantly dealing with relaxed muscles and lower breathing abilities compared to a person with much lower alcohol intake. You might also be stuck in a cycle of snoring if the alcohol intake is not addressed as excessive drinking may also lead into obesity that will aggravate the snoring.

Best Practices To Monitor and Moderate Your Alcohol Intake

Moderation with your alcohol intake may help with your snoring problem and if you are able to completely stop drinking alcohol that would be even better for your overall health.  If you are unable to completely stop then perhaps limiting your intake and try to avoid drinking before bed so you can improve your snoring and get better sleep.

Pace Yourself

Keep track of what you drink and consciously limit your alcohol intake by gradually cutting down the number of glasses you consume in a day. If you are used to drinking alcohol in large quantities then reducing your drinking slowly is best as you will face some withdrawal syndrome since you body would be used to a set volume of alcohol.

Be disciplined and try not to be tempted as easily, always remember that alcohol is part of the reason why you are feeling tired and motivate yourself by looking forward to achieve restful sleep so you can feel much better physically without the need of alcoholic drinks.

Trick Your Mind

If you plan to completely stop consuming alcohol then perhaps you need to find substitutes that can help to trick the mind and body; you can start by trying out non-alcoholic beer. Using non-alcoholic beverages is a great way to deceive the mind that some form of alcohol has been consumed without having the side effects and this may improving your sleeping situation and help to eliminate your snoring problem.

How Your Sleeping Position Can Cause You To Snore

Your sleeping position greatly affects the way your body breathes during rest and if the position you prefer sleeping in is getting in the way of proper breathing then you should consider to change your sleeping style. As we know, snoring occur due to air being blocked in the main upper passageway of the throat and this blockage causes the tissue and muscles to vibrate; if your sleeping position is the reason of your airway being constricted then a simple change in sleeping habits might help rectify your snoring problem.

Sleepers who prefer to sleep on their back have a high risk of snoring and if left untreated it may also cause a complete collapse of the airway. By sleeping on the back the upper airway is prone to collapsing from the weight and heaviness of the neck and chest and this results in the body snoring as the lungs are trying to breathe with difficulty. Back sleepers might also experience shortness of breath and pauses in breathing during sleep which can be very dangerous if left untreated.

Changing Your Sleeping Position Might Help You Stop Snoring

If you have identified the cause of your snoring as your sleeping position then remedying the issue should be fairly simple. All you would need to try is first to record your snoring and sleep activity using an app with your normal sleeping position then change your sleeping style the next night and record the data. This way you would have concrete data to prove that by changing the way you sleep your snoring either improved or got worse.

Sleepers who prefer to sleep on their backs can try to sleep on their sides or stomach to elevate and improve their breathing; this might be difficult for the first few nights as your body might unconsciously slip back to sleep in its “normal” position so you will need to wake up and change your position if need be. Monitoring your snores is very important if you are using this method to curb your snoring as having comparative data would help you make the right decision about your sleeping style.

Anti-Snoring Devices

There’s more than one way to skin a cat so if you find yourself still snoring after changing your lifestyle then perhaps you need help in other ways. Due to the sheer amount of people who suffer from chronic snoring globally, there have been many inventions created to help snorers solve or cope with their snoring problem. Let’s have a closer look at these products.

What Are They?

Anti-snoring devices are basically products that are specially created and designed to stop a person from snoring and to improve the quality of sleep. We shall be looking at three different types of products; the chinstrap, the mouthpiece and nasal strips. These products function in different ways but their main goal is to help the sleeper to stop snoring and achieve restful sleep with minimal discomfort. Considering the fact that different individuals might have various reactions to a product, it’s great that many different type of anti-snoring devices are available as you have more choices to choose something that works best for your body.

Anti-Snoring Device: Chin Strap

How Does A Chin Strap Work?

An anti-snoring chin strap is a product that can be worn during sleep around your face and jaw so the strap can hold the lower jaw in place to stop you from snoring. A chin strap is usually made from elastic and flexible material that can stretch around your face so it can provide constant support to the jaw through the sleep duration. The chin strap is required to support the jaw and chin in a constant but firm way so the mouth can be closed during sleep; this helps to stop air flowing through the mouth and thus reduces the chances of the snoring happening from the back of the throat.

What Types Of Chin Straps Are Currently Available

The main purpose of the chin strap is generally the same across most designs of this type of anti-snoring device, the main variations between many brands of chin straps are usually due to the material, design, size and color of the chin strap.

This non-evasive anti-snoring device (this means that this device does not need to be inserted into the body for it to work) is relatively easy to use, the snorer just needs to wear it before bed. There are other personalized aspects that a user might need to look into before deciding to use a chin strap like the sizing, material and fitting features.

If you have a large face or jaw then you would need to look into purchasing a chin strap that can best fit you; an ill-fitting anti-snoring device may cause more harm than good for your body. For people with sensitive skin, they might have to consider a chin strap made of more breathable and hypoallergenic material to avoid skin irritation around the area of the chin strap will be used.

There are chin strap designs that come with multiple adjusting points for a more personalized fit and some just come with a one simple adjusting strap; this provides you with the option of using a more customizable device or using a one-size-fits-all chin strap.

Is A Chin Strap Suitable For You?

A point to note about this anti-snoring device is that if you are unable to breathe in full capacity through your nose then it will not work to curb the snoring and can be possibly dangerous to use. You would have to ensure that you have no trouble breathing through your nasal passages first before trying on an anti-snoring chin strap.

Suggestions Of Chin Straps That Might Be Worth Trying

If you are seriously considering the use of an anti-snoring chin strap that it will be helpful to first get some research done on the variety of straps that are available in the market. Choosing a chin strap that can fit your sleeping needs is important as not all straps deliver the same functionality.

Try to pick a chin strap that will help you feel comfortable while it is being worn and you need a strap that does not cause you any extra discomfort while it is trying to curb the snoring issue. Here’s our top three suggestions for chin straps that might be of help to you:

Chin Strap #1 – SnoreTex

SnoreTex come with a one-size-fits-all size setting and is manufactured from breathable an flexible neoprene; this is great for your comfort as the chin strap can stretch and fit the face nicely. This anti-snoring chin strap also comes with an adjustable Velcro strap which ensures secure placement so the strap won’t move around at night when you are asleep. The SnoreTex works to support and hold the lower jaw in place while the body is sleeping so it can minimize the airflow that goes through the mouth and it also helps to keep the tongue in place so the snoring can be stopped.

The SnoreTex is very easy to use, just strap it on before bed and it also has an easy maintenance routine since it machine-washable; you don’t have to wash the chin strap by hand. This anti-snoring chin strap has no fussy details attached and is ready to use as soon as you get.

Chin Strap #2 – SnoreQuiet™

The SnoreQuiet™ anti-snoring chin strap comes highly recommended due to its high-quality manufacturing, it is made with medical-grade polymeric material and it is very comfortable to use while having great breathability for the skin to avoid itchiness.

Many users have complimented the SnoreQuiet™ chin strap saying they experienced better sleep on their first night of using this chin strap. The SnoreQuiet™ comes with a Velcro adjustable strap and can stay on all night to securely support the jaw and stop the snoring issue that the sleeper has.

This chin strap also reportedly helps with the overall blood circulation of the body by improving the sleeper’s breathing ability by increasing the intake of oxygen into the body. It is recommended to try the chin strap for a minimum of seven days to experience improvement as varying people will have different experiences with the anti-snoring device’s performance.

Chin Strap #3 – Halo Chin Strap

This chin strap comes with a variety of materials such as polyurethane, nylon, elastic and Spandex for optimal comfort for the user. The Halo chin strap is also unique in its design as it comes with a support base for the chin, unlike other chin straps.

The Halo chin strap is also latex-free which is great for users who are sensitive or allergic to latex; skin irritation is not something you would want to have especially when you are experiencing trouble sleeping. Designed to be slim, lightweight and seamless, the Halo chin strap uses minimal fabric for its function in order to keep the user temperature neutral while sleeping with no compromise towards its support to the jaw and chin.

This anti-snoring device is quite durable and user-friendly, making it a good choice if you want to try using a chin strap to curb your snoring.

For more suggestions, click here to read about our top 10 picks of chin straps of 2019.

Anti-Snoring Device: Mouthpieces

What Is An Anti-Snoring Mouthpiece?

An anti-snoring mouthpiece is an evasive device over-the-counter that can help to eliminate snoring. This sort of anti-snoring device is made to be inserted into the mouth and it should hold the tongue or lower in place so that the airway through the mouth can be closed, reducing or eliminating the vibrations at the back of the throat that leads the body to produce snores.

There are many sorts of anti-snoring mouthpieces and the difference may be in the functionality, design, size availability and material.

What Type Of Mouthpieces Is Suitable For You?

There are two types of anti-snoring mouthpieces available in the current market and they both vary in terms of ways to use, the material and functionality. Before finalizing on a purchase for your anti-snoring mouthpiece, it is best to first understand the difference of the two sorts of mouthpieces so you can choose a device that can best fit your needs.


A Mandibular Advancement Device (MADs) is an anti-snoring mouthpiece that helps to prevent the upper airway from collapsing by pushing the mandible or lower jaw forward; this device physically alters the positioning of the jaw and tongue while increasing the passageway at the back of the throat to promote better airflow.

The MADs sort of mouthpiece usually comes with the feature for customized fitting, giving the user a more personalized feel when the mouthpiece is being worn. This device would fit within the mouth and will be held by in place by the teeth so the lower jaw can be pushed forward to increase breathing space and to stop the snoring. A Mandibular Advancement Device may sometimes cause discomfort to the user as the device is physically moving the lower jaw forward and it will take prolonged usage for the body to get used to this evasive device.

MADs that can be bought over-the-counter or online generally come with a boil-and-bite feature that the user needs to do before the device can be used. This boil-and-bite process helps to adjust the device to the user’s mouth so a customized fit can be found. If a custom MADs device is required to help a patient then a dentist may also custom make the device although this type of MADs mouthpiece can be very expensive.


A Tongue Retaining Device (TRDs) or a tongue stabilizing device is an evasive mouthpiece that is designed to hold the tongue in place so it does not fall back into the throat while you are sleeping thus opening the airway and reducing the potential for you to snore. This device does not affect the lower jaw in any way as compared to a MADs device giving you less discomfort.

A TRDs uses gentle suction to push the tongue forward in the mouth so the muscle does not block the airflow and by doing this it effectively stops the body from snoring. Tongue Retaining Devices look like clear, transparent pacifiers that usually come in a one-size-fits-all setting and does not require any customization. A TRD is also generally ready to use as soon as you receive it, unlike a MADs mouthpiece. Since this sort of mouthpiece does not come with any sort of adjustable feature, there is a slight chance that a person with an out of ordinary proportion mouth might not be able to use a TRD mouthpiece.

TRDs are also quite cost-effective as they are generally cheaper than a MADs sort of device due to the lack of personalization but it can deliver its functionality providing all you need to stop snoring is to adjust the position of your tongue muscles.

Is A Mouthpiece A Suitable Device For You?

An anti-snoring mouthpiece is easy to use and an affordable way to try to curb your snoring issue, all you need to do at first is identify which mouthpiece would suit your needs. If you feel that your lower jaw placement is not normal during sleep and if its positioning causes your upper airway to be blocked then you should venture to try a MADs sort of mouthpiece so the lower jaw can be moved forward.

On the other hand, if your lower mandible is fine and has is not causing any airways to be blocked then you can try a TRD sort of mouthpiece so you can ensure your tongue is not blocking your mouth’s breathing space. If you have nasal breathing issues and cannot completely breathe through your nose then do consider consulting with a doctor first before using an anti-snoring mouthpiece for your own safety.

Suggestions Of Mouthpieces That Might Be Worth Trying

There are multiple brands and types of anti-snoring mouthpieces that are available to be tried for your snoring to be cured. If you are feeling up to try on an evasive method to prevent your snoring then here are a few of our suggestions for the anti-snoring mouthpieces that are available in the current market.

Mouthpiece #1 – ZQuiet™

ZQuiet™ is a MADs type of anti-snoring mouthpiece that essentially pushes the lower jaw forward and repositions the tongue to unblock any obstruction in the back of the throat. This reduces snoring by clearing the passageway for air and a clear passageway would be no vibrations will occur in the back of the throat.


Made from medical-grade thermoplastic elastomer, this high-quality mouthpiece is manufactured to be comfortable, durable and flexible for the user. ZQuiet is also latex and BPA-free which makes it very safe to use internally. A unique feature of the ZQuiet™ is that for a MADs type device it comes with no set-up process or customizable features, it’s ready to use as soon as you get it.

Equipped with a patented Living Hinge technology, when you use ZQuiet™ you do not completely lose the functionality of your mouth while the device is being used, this is quite unlike other MADs devices where you won’t be able to open your mouth for any reason. The ZQuiet™ is one of the most highly-rated anti-snoring mouthpieces in the market with great features and performance delivery to help you stop snoring.

Click here to read our detailed review of the ZQuiet™ mouthpiece.

Mouthpiece #2 – GoodMorning® Snore Solution

The GoodMorning® anti-snoring mouthpiece is a MADs sort of mouthpiece that helps to move the jaw forward to unblock any obstructed airways in the back of the throat. This mouthpiece comes is made from a dental plastic resin that is completely safe for long-term oral use and it is also BPA and BHA free with the approval from the FDA. This mouthpiece is easy to use, comfortable and quite durable; it may also help people with Bruxism.

Bruxism is a condition where the sufferer gnashes and grinds their teeth causing jaw pain and tooth damage. GoodMorning® might be able to curb Bruxism by firmly holding the jaw and teeth in place to stop the grinding motion although this might affect the lifespan of the device. This is a good mouthpiece to consider as it comes with useful features and great ratings.

Click here to read our detailed review of the GoodMorning® Snore Solution.

Mouthpiece #3 – Zyppah®

The Zyppah® mouthpiece is a MADs sort of device that comes equipped with a tongue strap which is a special design inclusion for an anti-snoring mouthpiece. The functionality of the Zyppah® mouthpiece is similar to other MADs devices where the jaw is pushed into a forward position so airways can be cleared. This mouthpiece is made from FDA approved plastic that is non-toxic and latex-free, it is safe to use with no harmful chemicals.

The Zyppah® is unique to its kind due to the tongue strap design that it comes with, this addition helps the tongue to firmly stay in place; this mouthpiece is basically a sort of hybrid of a MADs and a TRD mouthpiece. The anti-snoring device focuses equally on both the jaw and the tongue so you might feel more discomfort than usual during the first few nights of trying out the Zyppah® mouthpiece but its functional design is engineered to work hard to stop your snoring.

Click here to read our detailed review of the Zyppah® mouthpiece.

Anti-Snoring Device: Nasal Strips

What Is A Nasal Strip?

Nasal strips or nasal dilators are designed to help sleepers stop snoring by opening the passageway of the nostril to improve the airflow of the nasal area. Nasal strips are inherently helpful for sleepers who snore through their nose instead of the mouth. There are two kinds of nasal strips that are available to stop snoring, the evasive and the non-evasive kind.

The non-evasive kind of nasal strip basically functions by opening the nasal passage from the outside of the nose and the evasive kind helps to dilate the nasal passage inside the nose. The strip pulls the sides of the nose open thus widening the airway to help the sleeper to breathe easily and eliminate the snoring sounds. Once the airflow has increased in the nasal passageway, the blocked air is no longer trapped in the nose and does not flow down to the throat to cause the snoring vibrations.

Is It Suitable For You?

If you predominately snore through your mouth then a nasal strip will not help your condition, this anti-snoring device focuses more on sleepers who have blocked nasal passageways. If you have determined that your snoring comes from the blocked airway of the throat then an anti-snoring mouthpiece or chin strap would probably work better for your snoring needs.

Suggestions Of Nasal Strips To Try

As with many other anti-snoring devices, there are many nasal strips that are available over-the-counter to be tried and tested for your anti-snoring needs. It is important to choose one that will work well for you and not hurt your body; nasal strips like other anti-snoring devices impact your overall breathing while sleeping so it is always best to test the product while awake before using it at night.

Nasal Strip #1 – Breathe Right®

Breathe Right® nasal strips is made from spring-like bands that are durable and flexible to be placed above the flare of the nostrils so it can widen and open the nasal passageway to increase breathability. The spring-like bands will attempt to right itself to its original shape and this creates a lift motion to open the nostrils; this really helps if you have a blocked sinus mucous gland or a congested nose due to flu or allergies.

The Breathe Right® nasal strips are easy to use, all you need to do is clean your face, place the strips at the required position and apply the strip to stick to the skin. It’s just as easy to remove too, just wash your face with warm water and wait for the strip to loosen so you can remove it.

Nasal Strip #2 – Rhinomed’s Mute

Mute is a nasal strip from Rhinomed that is designed to correct the nasal airflow and reducing snoring with minimal discomfort and hassle to the user. This nasal strip fits into the nose and is small enough to be discreet so you may also attempt to use it if you are on a trip and need to change a sleeping space with another person.

The Mute nasal strip is placed inside the nose and the soft paddles of the device will gently expand the airway so the user does not feel any discomfort or pain when the device is in use. If you need the paddles to be wider or have more dilation then you may manually widen the device with your fingers before placing it in the nose. This nasal strip is very easy to use and its ergonomic design helps the device to stay in place while you move around in bed; there’s little chance of it slipping out or unsticking itself from your skin.

Nasal Strip #3 – SleepRight® Intra-Nasal

The SleepRight® Intra-Nasal aid is an evasive anti-snoring device that slips into the nose to widen the passageway in order for the sleeper to breathe easier and stop snoring. This anti-snoring aid also can help with sinus congestion and a blocked nose while easing any snoring issues the sleeper might have. If you prefer a nasal anti-snoring device that is non-sticky that the SleepRight® Intra-Nasal is a good choice, it delivers good functionality and it is easy to use.

Medical Reasons That Might Be Causing Your Snoring

What Is A Deviated Septum?

The nasal passageway for air ideally should be clear for a person to breathe normally and for the lungs to intake its full capacity of air. Sometimes this passageway can be blocked due to the shifted tissue-like cartilage in the nasal septum which is located in the middle of the nose. When the cartilage is not center and has shifted its position, blockages will occur and this will reduce the amount of air that the nose can intake for breathing.

A deviated septum is not uncommon, it is reported that at least 80% of the population suffer from this condition and the causes could be varying from genetics to accidents. If you experience trouble breathing with the nose; the air intake is not to its full capacity, a deviated septum could very easily cause you to snore at night.

How Can A Deviated Septum Be Rectified?

A deviated septum can be repaired through surgery and this is a long-term fix. Some doctors recommend a short-term fix by prescribing nasal sprays but this would not rectify the problem in the long run as the body will build a tolerance towards the nasal spray.

The surgery to move the nasal septum to the middle of the nose is called Septoplasty where the crooked cartilage is broken and repositioned correctly in the nose so both airways can be cleared for breathing.

Should You Consider Septoplasty Surgery To Stop Snoring?

A Septoplasty might not fix the problem completely as there is a high chance that the cartilage will deviate again. There are also other aspects to consider like recovery time, healing, discomfort and the cost of the medical procedure. There are other non-surgical ways like anti-snoring mouthpieces and chin straps that might be able to assist your snoring issue without first resorting to a surgical solution.

What is Rhinoplasty Surgery?

Rhinoplasty is classified as a plastic surgery enhancement but it is often used to rectify blocked nasal passages due to sinus issues or birth defects. Commonly known as a “nose job” this surgery is used to repair the aesthetic part of the nose by reshaping it from the inside. Due to its procedure of reshaping, it can also help with sinus patients who are suffering from blocked airways due to the swollen glands in the nose.

How Can Rhinoplasty Help Your Snoring?

When Rhinoplasty surgery is done, the procedure calls for tissue and the swollen parts of the nose to be taken out thus clearing the airways for better breathability. When your nasal passages are clear of any blockages then there is no constricted and trapped air in your airways to cause any snoring or breathing issues which help to get you a restful night of rest with no interruptions.

Should You Consider Rhinoplasty Surgery To Stop Snoring?

As with any surgical procedure, you should consider the risks of going under anesthesia and other potential problems that might occur during surgery. Rhinoplasty requires a minimum recovery time of 1 month and you will also need to consider if you can afford to take the time off from work to recover from surgery. This surgery does not guarantee that your breathing issue would be resolved, by no means is Rhinoplasty a long term fix as the nasal tissue may swell again after a period of time. Consider other options that can help your breathing and snoring issue that can be less painful and costly if you have the patience and the perseverance to go down that road.

Could Untreated Allergies Be Causing You To Snore?

How You Can Check If You Have Allergies

If you are constantly having blocked nose or inflammation in the throat, it might be worth considering that you may be allergic to something in your environments like pollen, dust, mold or pet hair. An allergic reaction won’t just go away overnight if you have prolonged exposure to whatever that is causing the reaction and your snoring might be aggravated if the allergy is left untreated.

An inflamed throat or a blocked nose can definitely cause snoring at night and if you have alternate days on when you don’t snore at all then it’s very possible you might be exposed to allergens on alternate days. You should consult a doctor and perhaps consider taking a blood test to determine what you may be allergic to and once you can pinpoint the cause of your blocked airways then you can proceed to treat the problem.

Should You Consider Using Nasal Sprays Or Oral Medication For Your Allergies?

A doctor may be able to prescribe antihistamines to get your allergies under control or you might also be prescribed a nasal spray or an inhaler to ease your breathing and unblock any airways. You should consider if you want to be dependant on medication like a nasal spray that has the potential to wear and thin out the lining of the nose and this might cause other health issues. To manage your allergies better, try to be more conscious of your environment and avoid areas or things that will trigger your breathing problem. If you can ensure your home is allergen-free then you can tackle the snoring issue easily without being fully dependant on medication on a long term basis.

Why Should You Consider All-Natural Remedies For Snoring

We live in a time and age where natural remedies are currently preferred above modern medicine; the general mindset behind this is to try to live as healthily as possible in an environment that is filled with pollutants. There are all-natural remedies for snoring available but as with natural remedies, you will need patience and constant usage of the remedy for it to cure and make an impact towards eliminating snoring completely.

How Can Aromatherapy Help You Stop Snoring?

Aromatherapy has been used for thousands of years as an all-natural remedy to ease the body from ailments like congested chest, headaches, sinus infections and body ache. Certain essential oils can work to relieve the body from blocked airways and inflammation in the throat if used properly.

You can use a diffuser, humidifier or just a good old fashioned burner to fill your bedroom with the scents of essential oils that can help you breathe and sleep better. Aside from helping you from keeping the snores at bay, essential oils can be calming and encourage the mind to relax and have a good night’s rest.

Suggestions Of Aromatherapy Oils That Can Be Helpful

You may try a variety of combinations to get a blend that can help to clear your constricted airways scents like lavender, lemongrass, eucalyptus, bergamot and lemon are great to clear the sinuses and chest from congestion.

You may also focus on scents like ginger and sage to clear the air of your bedroom and the antioxidant properties of these scents may also help to keep allergens away. If you do not own a diffuser or a humidifier then you can just dab a few drops of essential oils under your nose or on your chest to get the scents working on eliminating your snoring.

Herbal Teas That Can Help You Stop Snoring

Drinking herbal teas before bed may also help to reduce or curb snoring; try caffeine-free teas that are infused with ginger, lemon, chamomile, lemongrass and lavender to help clear your nasal passages before sleeping. Herbal teas may also help with congestion of the nose and chest while relaxing the body with natural sleep-inducing nutrients to help your body relax enough for sleep but you would still have control over your muscle tone to avoid snoring.

It Is Not Impossible To Stop Snoring

Snoring is not a pleasant condition to have and experience especially when this phenomenon occurs when you are at your most vulnerable state. This condition impacts more than just the sleep of a person and if not taken seriously may jeopardize many aspects of life.

This is not an impossible condition to treat, especially with the number of remedies and anti-snoring inventions that are now available during these modern times. One only has to do enough research to make a decision to try out a remedy; all you need is discipline and patience to get your sleep and health back on track.

About the Author Jessica Larsen

I am a big advocate that having great sleep is something everyone deserves. With over 10 years of experience in this field, I would love to use this platform as a means to help you achieve a good night's sleep.

follow me on: