Herbie Murray
Snoring is more than just a nocturnal annoyance; it can affect your relationships, sleep quality, and health. Snoring is caused by a partial blockage of airflow through the mouth and nose during sleep, leading to vibrations in the surrounding tissues that produce the familiar snoring sound. While there is no one-size-fits-all solution to stop snoring, various anti-snoring aids and lifestyle changes can help manage this issue. These include positional sleep aids, oral appliances, nasal strips, and chin straps, all of which aim to improve airflow and reduce snoring. Some people also find relief in sleep aids that contain antihistamines or melatonin, which can help with relaxation and sleep regulation.
| Characteristics | Values |
|---|---|
| Effectiveness | Vests with inflatable chambers reduced snoring rates by more than half in positional-dependent snorers. |
| Wedge pillows significantly decreased snoring. | |
| Oral appliances can improve sleep quality for both the user and their bed partner. | |
| eXciteOSA reduced snoring and mild sleep apnea in a clinical trial. | |
| Nasal strips are a drug-free approach to snoring and are generally considered safe for adults and children over the age of five. | |
| Positional sleep aids can help train users to sleep on their side, reducing or even eliminating snoring. | |
| Sleep aids with antihistamines may work well for occasional insomnia, but it is important to consult a doctor before using them. | |
| Melatonin supplements may help people who have trouble falling asleep due to shift work or jet lag. | |
| Side Effects | Wearable alarm devices that alert snorers when they are sleeping on their back did not lead to significant snoring improvement and were found to be uncomfortable by some users. |
| eXciteOSA side effects include excessive salivation, gagging, and tongue discomfort. | |
| Some people may have a latex allergy, so it is important to check whether the nasal strips contain latex. | |
| Some people may develop a tolerance to sleep aids with antihistamines. | |
| Antihistamines may not be appropriate for people with certain medical problems like asthma, lung disease, glaucoma, or problems with urinary retention. | |
| Cost | The Sleep Noodle positional sleep aid offers a 30-day return policy. |
| Anti-snoring chin straps range in price from $8.26 to $13.99. |
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Positional sleep aids
Snoring can be caused by a variety of factors, including incorrect sleeping position. Positional sleep aids can help snorers who struggle to maintain a side-sleeping posture.
One example of a positional sleep aid is a specialised vest with inflatable chambers, which has been found to reduce snoring rates by more than half in positional-dependent snorers. Another option is a wedge pillow, which has also been shown to significantly decrease snoring. These pillows elevate the head, preventing throat tissue from relaxing too much and keeping the tongue from falling back in the mouth, which can cause snoring and obstructive sleep apnea. The Sleep Number Adjustable Wedge Pillow has three foam inserts that can be adjusted to create a personalised pillow for any sleeping or sitting position.
Other positional sleep aids include wearable alarm devices that alert snorers when they are sleeping on their back. However, these have not been found to lead to significant snoring improvement. Tennis balls sewn into the back of sleepwear or a body pillow can also help snorers stay off their back.
The Zzoma Positional Therapy device is another FDA-cleared option that goes around the waist to prevent users from rolling onto their back while sleeping. The Smart Nora insert, which is placed inside a pillowcase, listens for snoring sounds and gently inflates to nudge the sleeper into a new position when snoring is detected.
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Oral appliances
There are two main types of oral appliances: mandibular advancement devices (MADs) and tongue-stabilizing or tongue-retaining devices (TSDs). MADs are the most common type, pulling the lower jaw forward to open the airway. TSDs, on the other hand, use suction to pull the tongue forward and hold it in place. TSDs may be an option for those who cannot use MADs due to dental issues.
While oral appliances can be effective in reducing snoring and improving OSA symptoms, they may not be suitable for everyone. They can cause side effects such as excessive salivation, gagging, and tongue discomfort. Additionally, those with severe OSA or low blood oxygen levels may require more immediate and effective treatments, such as continuous positive airway pressure (CPAP) therapy.
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Chin straps
Some sources suggest that chin straps can be effective in reducing snoring when used in conjunction with other treatments. For example, a study in the Journal of Clinical Sleep Medicine found that chin straps used in combination with CPAP machines and nasal dilators reduced mouth breathing and snoring by 50%. Similarly, some individuals have reported that chin straps have helped with their sleep apnea when used alongside a tegaderm film or a bed wedge.
However, other sources suggest that chin straps alone are not an effective treatment for snoring or sleep apnea. A 2014 study in the Journal of Clinical Sleep Medicine found that chin straps used by themselves do not ease snoring. This is supported by another study, which concluded that chin straps do not improve sleep disordered breathing, even in patients with mild OSA, and are therefore not a viable treatment option.
It is important to note that the use of chin straps may cause some side effects, such as jaw soreness, lightheadedness, and headaches. Additionally, some individuals may find the device uncomfortable, especially if it makes their head feel warm.
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Nasal strips
Snoring is caused by a blockage in airflow through the mouth and nose during sleep, which causes the surrounding tissues to vibrate and produce sound. This blockage can be caused by various factors, such as relaxed throat muscles, a backward-slipping tongue, or nasal congestion.
While nasal strips can be a useful tool in reducing snoring, they may not work for everyone. A comprehensive literature review found only a small improvement in snoring when nasal strips were used. Additionally, some people may experience skin irritation from the adhesive or injury during removal. Despite these potential drawbacks, nasal strips are generally low-risk and may be worth trying for those seeking relief from snoring.
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Lifestyle changes
Being overweight can also cause snoring, as extra tissue around the neck can compress the airways. Losing weight may help to reduce snoring in this case. Similarly, sleeping on your back can cause snoring due to the narrowing of airways, so positional sleep aids or pillows that encourage side sleeping may help. Positional sleep aids are a low-risk option that can significantly decrease snoring. Oral appliances that fit over the teeth and hold the tongue forward to prevent airway obstruction can also improve sleep quality.
Alcohol consumption can also cause snoring, so reducing or avoiding alcohol may help. In addition, certain sleep aids with antihistamines may help you relax and unwind at bedtime, although these are not suitable for everyone and can cause side effects. Melatonin supplements may also help you fall asleep faster and stay asleep longer, especially if you work shifts or experience jet lag.
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Frequently asked questions
Some anti-snoring sleep aids include nasal strips, chin straps, and anti-snore mouthpieces.
Nasal strips are placed on the outside of the nose to help keep the nostrils open and allow for better airflow.
Chin straps limit mouth breathing and help keep the jaw forward to prevent the tongue from blocking the airway.
Yes, a device called eXciteOSA is worn in the mouth while the user is awake. It delivers gentle electrical stimulation to strengthen tongue muscles and prevent airway obstruction during sleep.
While there is no one-size-fits-all solution for snoring, a combination of commercial snoring aids and lifestyle changes can help reduce snoring.
