Herbie Murray
Snoring is caused by a partial blockage of airflow through the mouth and nose during sleep. This blockage causes the surrounding tissues to vibrate and produce sound. While snoring is not always a sign of sleep apnea, it can be a symptom of this serious condition, which is characterised by repeated cycles of breathing interruptions during sleep. There are a variety of in-nose devices on the market that claim to reduce or eliminate snoring, ranging from nasal strips to micro-CPAP machines. While some people have found these devices effective, others have not noticed an improvement in their snoring.
| Characteristics | Values |
|---|---|
| Purpose | To reduce snoring and improve breathing by increasing airflow through the nose |
| Mechanism | Nasal strips are placed on the nose to widen nostrils and decrease air resistance in the nasal passages |
| Effectiveness | Research into the effectiveness of nasal strips is inconsistent, but some sleepers snore less while wearing them |
| Types | Nasal strips, internal nasal dilators, oral appliances, positional aids, CPAP machines, micro-CPAP machines |
| Positional aids | Vests with inflatable chambers, wedge pillows, wearable alarm devices, body pillows, tennis balls sewn into sleepwear |
| Oral appliances | Reposition the jaw or hold the tongue forward to prevent airway obstruction |
| CPAP machines | Deliver pressurized air to the nose and mouth or just the nose to keep airways open |
| Micro-CPAP machines | Less invasive, more compact, and quieter than traditional CPAP machines; not yet FDA-approved |
| Lifestyle changes | Losing weight, avoiding alcohol, addressing nasal issues, quitting smoking, adjusting sleeping position |
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What You'll Learn
Nasal strips
Some people have reported positive experiences with nasal strips, claiming that they noticed an instant improvement in nasal breathing and had a more restorative sleep. Some have also reported feeling more refreshed after shorter periods of sleep. However, research into the effectiveness of nasal strips has been inconsistent. While some studies have found that they can effectively reduce snoring and improve sleep quality, there is a lack of high-quality research to confirm these findings.
It is important to note that snoring can be caused by various factors, such as alcohol consumption, tobacco use, sleep position, and nasal congestion. While nasal strips can help with nasal congestion, addressing the underlying cause of snoring is crucial. For example, if snoring is due to sleeping on the back, a simple change in sleep position may help reduce it.
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Internal nasal dilators
Studies suggest that internal nasal dilators may be more effective than external nasal strips in reducing snoring and improving sleep quality. A clinical study comparing Nas-air® with an external nasal strip (Rinazina Breathe Right®) found that both devices reduced snoring time and improved sleep quality. However, Nas-air® was more effective in a larger number of patients.
Some internal nasal dilators, like sleepWELL, are infused with calming essential oils such as lavender, chamomile, and ylang-ylang to promote tranquility and enhance sleep quality. These dilators are designed to fit comfortably inside the nostrils and increase airflow while addressing issues such as nasal congestion, intra-nasal snoring, or deviated septum.
Overall, internal nasal dilators offer a promising approach to reducing snoring and improving sleep quality by increasing airflow and reducing congestion through gentle mechanical means. They provide a drug-free and non-invasive option for individuals seeking relief from snoring and related sleep disturbances.
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Positional aids
Positional sleep aids are products and devices that support or encourage sleeping in positions that can lead to more restful sleep. They are particularly beneficial for individuals dealing with sleep-related issues such as snoring, sleep apnea, back pain, and acid reflux. Positional therapy can sometimes resolve positional sleep apnea on its own, or it can be combined with other sleep apnea therapies.
One example of a positional aid is the Smart Nora, which features a microphone that detects snoring sounds and sends a burst of air up into a pillow insert, lightly shifting how your head is positioned. The pillow also comes with extra shredded memory foam you can stuff inside to help mask the electronics. The Smart Nora cuts total snoring in half, according to SnoreLab sleep scores. However, it is quite expensive, retailing at $360.
Another example is the REM-Fit Zeeq Smart Pillow, which pairs with a smartphone app that detects snoring and causes the pillow to vibrate, prompting the user to shift positions. The pillow can also stream music, white noise, or podcasts from your phone via Bluetooth. However, the Zeeq's vibrations did not reduce snoring in one reviewer.
Finally, positional therapy vests are a very effective remedy to prevent snoring that occurs when you lie on your back. They have an ergonomic fit and adapt well to the shape of the body, making them suitable for heavyset people.
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Micro-CPAP devices
Micro-CPAP machines are designed to be less invasive than traditional CPAP machines, which some people find cumbersome, noisy, and restrictive. They are also available over the counter, whereas traditional CPAP machines require a doctor's prescription. Micro-CPAP devices are also much cheaper, costing as little as $30 compared to $500-$1,000 for a traditional CPAP machine.
The first micro-CPAP device was created by a company called Airing. It attaches to the nose with buds, creating pressure in the airways. However, clinical evidence supporting micro-CPAP machines for sleep apnea is currently lacking. Airing's claims that their device can reduce or eliminate snoring require further scientific evidence. Additionally, micro-CPAP devices do not create continuous airway pressure like traditional CPAP machines, which makes them ineffective for treating sleep apnea, according to Rochester Regional Health.
The micro-CPAP design features silicon nose buds that sit inside the nostrils, with the body of the device resting just below the nose. It contains inhalation and exhalation vents and electronic components intended to generate positive airway pressure. The device is battery-powered, with an intended battery life of eight hours. It is also cordless, which could create fewer sleep disruptions than traditional CPAP machines.
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Lifestyle changes
Alcohol
Avoid drinking alcohol within three hours of bedtime to prevent airway muscles from relaxing excessively during sleep. Alcohol is a common factor that can contribute to snoring.
Weight
Maintain a healthy weight. Losing weight can decrease the amount of tissue in the neck and throat, reducing airway obstruction. Being overweight can add extra tissue around the neck that compresses the airways and make snoring more likely.
Nasal issues
Use saline rinses for a stuffy nose, minimise allergens in your bedroom, and consider a humidifier or medication for swollen nasal tissues. Short-term use of a nasal decongestant or nasal saline spray may help with congestion.
Smoking
Quit smoking. Smoking irritates and inflames the upper airway, increasing the likelihood of snoring. Even exposure to second-hand smoke can contribute to the problem.
Sleeping position
Sleep on your side to prevent your tongue from blocking your airway. Try a body pillow, or sew a tennis ball to the back of your sleepwear to stay off your back. Positional aids, such as specialised vests, pillows, and alarms, can help snorers maintain a side-sleeping posture.
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Frequently asked questions
Snoring occurs when airflow through the mouth and nose is partially blocked during sleep. The blockage causes the surrounding tissues to vibrate and produce sound.
Lifestyle changes such as losing weight, avoiding alcohol, addressing nasal issues, and adjusting your sleeping position can help reduce snoring.
Nasal strips, internal nasal dilators, and micro-CPAP machines are some in-nose sleep devices that may help with snoring by improving airflow.
Nasal strips are adhesive strips placed on the nose to widen nostrils and increase airflow. They may help reduce snoring but are not suitable for complex underlying issues like obstructive sleep apnea.
In-nose sleep devices such as nasal dilators and micro-CPAP machines may help with sleep apnea by improving airflow and reducing snoring. However, clinical evidence for their effectiveness is limited, and they are not currently approved by the FDA as a treatment for sleep apnea.
