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Choosing The Right Aid To Help You Deal With Snoring: A Buyer’s Guide

By Author Devante

Snoring can be a nuisance that affects the sleep quality of both the snorer and their partner.

With over 90 million adults in the US snoring regularly, it’s an issue that many people have to deal with.

Fortunately, there are various aids available that can help reduce or eliminate snoring.

Choosing The Right Aid To Help You Deal With Snoring: A Buyer's Guide

Here is a buyer’s guide to help you choose the right anti-snoring aid for your needs.

Assess the Cause of Your Snoring

First, try to understand the reason behind your snoring. Common causes include:

  • Obstructed airways from the tongue, throat tissues, or excess mucus. This causes the tissues to vibrate as air passes through, resulting in snoring sounds.
  • Being overweight. Excess fat tissue in the throat can narrow airways.
  • Sleeping position. Sleeping on your back allows gravity to pull on throat tissues.
  • Alcohol consumption before bed relaxes throat muscles.
  • Structural problems like deviated septum or enlarged tonsils/adenoids.

Knowing the cause will help you pick suitable aids that target the root issue. A doctor can help determine this with a physical exam or sleep study.

Consider Lifestyle Changes and Home Remedies 

Simple lifestyle tweaks and home remedies may reduce mild snoring:

  • Lose weight if you are overweight.
  • Avoid alcohol for 3-4 hours before bed.
  • Change sleep positions – sleep on your side instead of your back.
  • Use pillows to elevate the head.
  • Practice good sleep hygiene, like sticking to a schedule.
  • Try nasal strips, throat sprays, or oral appliances to open nasal passages.

These conservative solutions are low-cost, easy to implement, and may be enough for minor snoring issues.

Download a snoring tracker for Android and iOS. Give it 2-4 weeks to see if snoring improves before trying other options.

Look into Oral Appliances

Custom-fitted oral appliances are a top choice for long-term snoring relief.

Worn in the mouth during sleep, they work by repositioning the jaw, tongue, and soft palate to prevent obstruction and tissue vibration. Different types are available:

  • Mandibular Advancement Devices (MADs) – Bring the lower jaw forward to open the airway. Highly effective for mild to moderate sleep apnea.
  • Tongue Retaining Devices – Holds the tongue in place to keep it from collapsing into the airway. Useful for tongue-based snoring.
  • Tongue Stabilizing Devices (TSDs) – Keeps the tongue from obstructing throat tissues. Suits mild to moderate sleep apnea cases.

These can take some time but are generally comfortable, customizable, and non-invasive. See a dentist or doctor experienced in fitting oral devices.

Try Nasal Devices

Devices worn in the nose can reduce snoring triggered by obstructions in the nasal passages:

  • Nasal dilators – These are inserts that mechanically open nasal passages. Brands include Breathe Right Strips.
  • Nasal cones – Rubber cones are inserted into each nostril to expand nasal openings.
  • Nasal clips – Clamps nose passages partially closed to increase airflow through the nose instead of the mouth.

Nasal devices are drug-free, reusable, and easy to use at home. They may suit mild snoring or be combined with other remedies.

Consider a Chin Strap

Chin straps wrap under the chin and over the head to keep the mouth closed during sleep.

This encourages breathing through the nose only, reducing throat/mouth vibrations. Models consist of a strap, and some include headgear.

They work for mouth-breathing snorers. However, it takes time to get used to wearing the strap.

Try Expiratory Positive Airway Pressure (EPAP) Therapy

EPAP is a small valve device worn in the nostrils that creates back pressure during exhale to keep airways open. Unlike CPAP machines, EPAP therapy has no air pump and is only worn in the nose.

Studies show it’s effective for reducing snoring and mild OSA. Brands include Provent and Theravent.

This requires a doctor consultation.

In Severe Cases, Consider Surgery

For chronic heavy snorers with severe sleep apnea, surgery may be an option after other remedies have failed. Various procedures tighten and stiffen throat/palate tissues, remove obstructions, or shrink tissue:

  • Uvulopalatopharyngoplasty (UPPP)
  • Somnoplasty
  • Pillar procedure
  • Laser-assisted uvulopalatoplasty (LAUP)
  • Radiofrequency tissue ablation

Surgery is invasive and expensive but can significantly improve sleep apnea and heavy snoring when other options are inadequate.

Thoroughly discuss the benefits and risks with your ENT specialist. Choosing the right snoring remedy requires understanding your specific situation.

Start with simple fixes, then consider oral devices, nasal aids, chin straps, or EPAP therapy based on your needs. Severe, persistent snoring may require surgery down the road.

Consulting your doctor throughout the process is recommended to find the best solution and sleep better.