Miya Pearson
Snoring is a common problem that can affect your sleep quality, health, and relationships. Fortunately, certain lifestyle changes and products can help manage this issue. One such product is the Better Sleep Anti-Snoring Device, which is a chin strap that keeps your mouth closed while you sleep, improving sleep quality for both the user and their partner. This device is especially useful for CPAP users who experience problems with mouth breathing while using a nasal mask. The anti-snoring chin strap is adjustable, breathable, comfortable, and easy to put on and adjust with its Velcro strap.
| Characteristics | Values |
|---|---|
| Name of Device | Better Sleep Anti-Snoring Device |
| Type | Mandibular Advancement Device (MAD) or Tongue-Retaining Device (TRD) |
| Mechanism | Expands and strengthens nostrils to enhance airflow; holds mouth closed to prevent open-mouth snoring; detects snoring sounds and inflates to nudge user into a new sleeping position; keeps the airway open during sleep |
| Pros | Improved breathing; reduced snoring; easy to use; adjustable; reusable; economical; comfortable; safe for those with no serious underlying health problems |
| Cons | Discomfort; drooling; tongue discomfort; excessive salivation; gagging; may not work for faint snorers or side-sleepers; may not fit well; may whistle; may be awkward if you need to blow your nose |
| Cost | Between $50 and $150 |
| Where to Buy | Amazon, CNET, Wirecutter, Healthline, Harvard Health, Sleep Foundation |
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What You'll Learn
Positional therapy devices
Positional therapy revolves around the concept that altering sleeping positions can significantly impact the severity of snoring and sleep apnea. Sleeping on one's side, instead of the back, can prevent the tongue from blocking the airway and reduce snoring. Positional therapy devices can help encourage side sleeping and prevent individuals from rolling onto their backs. These include:
Anti-snoring pillows
Anti-snoring pillows are designed to keep your head turned to the side, encouraging the body to turn onto the side as well. The Smart Nora pillow, for example, has a mic-enabled system that detects snoring sounds. Once it does, it communicates with an under-bed base station that pumps air through a tube to an insert inside the pillow, gently adjusting your sleeping position.
Anti-snoring backpacks
Anti-snoring backpacks are worn tightly against the body and prevent individuals from rolling onto their backs. This prevents the tongue from sliding down the throat and blocking the airways.
Positional therapy vests
Positional therapy vests have an ergonomic fit and adapt well to the shape of the body. They are designed to prevent individuals from rolling onto their backs and can be useful for heavyset people.
Anti-snoring shirts
These shirts have a rigid foam roll or inflatable air cushion at the back, preventing individuals from sleeping on their backs. This, in turn, prevents the tongue from blocking the airways.
Electronic positional therapy belts
These belts vibrate when an individual rolls over onto their back during sleep, prompting them to roll back onto their side. This is intended to train the wearer to sleep on their side in the long run.
It may take some time to get accustomed to wearing a sleep positional device, and the ideal solution may vary from person to person. It is recommended to explore different options, guided by healthcare professionals, to find the best device for your needs.
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Oral appliances
Mandibular advancement devices are the most common type of oral appliance. They work by pulling the lower jaw (mandible) forward, which also pulls the tongue forward, creating more space for airflow in the back of the throat. MADs usually come in two parts, one for the top teeth and one for the bottom. Screws, hinges, and rubber bands connect the two parts, allowing the lower part to be pulled forward. MADs are typically custom-fitted for the upper and lower teeth using dental impressions, and they are obtained through a dentist.
Tongue-stabilizing devices (also known as tongue-retaining devices) are another type of oral appliance that pulls the tongue forward using suction. A suction bulb holds the tongue in place while you sleep. The tip of a TSD stays outside of the mouth. TSDs are available over the counter and may be a good option for people who cannot use MADs due to dental issues. However, research suggests that custom-made oral appliances offer the best results for OSA.
There are several oral appliances available on the market, such as the myTAP Oral Appliance, the Zyppah Anti-Snoring Mouthpiece, and the ApneaRx Sleep Apnea Mouthpiece. These devices can be adjusted for optimal comfort and can be customized to fit the unique dimensions of the user's mouth, teeth, and jaw. It is important to note that oral appliances may cause side effects such as excessive salivation, gagging, and tooth movement, and they may not be suitable for everyone.
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Anti-snoring mouthpieces
Snoring is a common problem that can affect your relationships, sleep quality, and health. It occurs when airflow through the mouth and nose is partially blocked during sleep, causing the surrounding tissues to vibrate and produce sound. While there are various anti-snoring devices available in the market, one popular option is anti-snoring mouthpieces or mouthguards. These devices work by keeping the airway open during sleep and can be categorised into mandibular advancement devices (MADs) and tongue-retaining devices (TRDs). MADs prop your jaw forward to open your airway and prevent snoring, while TRDs use tongue-restraining suction to prevent airway obstruction.
When choosing an anti-snoring mouthpiece, it's important to consider your preference for manual jaw advancement or tongue-restraining suction. The SnoreRx is a popular MAD that is custom-fitted and adjustable. It comes with a fitting handle and advanced lateral movement, making it less cumbersome than other mouthguards. The SnoreRx Plus is another option that is designed for boil-and-bite moulding and offers a 30-night trial with a full refund option. The Somnofit-S is a comfortable and slim MAD that allows users to talk and drink water with the mouthpiece in place. It is also customisable using the boil-and-bite method.
While anti-snoring mouthpieces can be effective, they may take some time to get used to. Some users have reported issues with drooling and discomfort. Additionally, it's important to note that these devices may not completely eliminate snoring, and individual results may vary. It is always recommended to consult a doctor or sleep specialist to rule out any underlying conditions, such as sleep apnea, and to explore other treatment options if needed.
In addition to anti-snoring devices, there are also lifestyle changes that can help reduce snoring. These include losing weight, avoiding alcohol, and positional therapy, such as sleeping on your side instead of your back. Positional aids, such as specialised pillows and vests, can also help encourage side sleeping and reduce snoring. Overall, a combination of treatments and lifestyle changes may be the most effective approach to managing snoring.
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Nasal dilators
External Nasal Dilators
Also known as nasal strips, these are bandage-like devices that are applied externally to the nose. They contain adhesive on one side and have elastic bands embedded in them. To apply, simply stick the strip along the bridge of your nose, similar to how you would apply a band-aid. Once in place, the elastic bands straighten out, lifting the sides of your nose and pulling your nostrils apart. This action widens the nasal passages, allowing for improved airflow and reduced congestion.
Internal Nasal Dilators
Internal nasal dilators are small, soft, and flexible devices that are designed to be inserted into the nostrils. Once inserted, the dilator expands and gently pushes against the walls of the nasal passages, widening them from the inside. This expansion allows for improved airflow, making it particularly useful for those who suffer from nasal congestion or obstruction.
Both types of nasal dilators are effective in reducing snoring and improving sleep quality. However, a study comparing the two types found that internal nasal dilators, such as Nas-air®, were effective in a larger number of patients and induced better sleep quality than nasal strips.
If you suffer from snoring, nasal dilators may be a good option to help you and your partner get a good night's rest.
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Lifestyle changes
Sleeping on your back can cause your tongue to move to the back of your throat, blocking airflow. Sleeping on your side can help to open your airways and reduce snoring. Positional aids such as specialised pillows, vests, and alarms can help you maintain a side-sleeping posture.
Being overweight can cause extra tissue around the neck, which can compress airways and cause snoring. Losing weight can help decrease the amount of tissue in the throat and reduce airway obstruction.
Alcohol consumption can cause airway muscles to relax during sleep. Avoid drinking alcohol within three hours of bedtime to prevent this.
Smoking irritates and inflames the upper airway, increasing the likelihood of snoring. Quitting smoking can help reduce snoring.
Nasal issues such as a stuffy nose or swollen nasal tissues can cause snoring. Using saline rinses, minimising allergens in your bedroom, and using a humidifier or medication can help address these issues.
In addition to these lifestyle changes, there are also anti-snoring devices and products available that can help reduce snoring. These include oral appliances that keep the airway open during sleep, chin straps that hold the mouth closed to prevent open-mouth snoring, and nasal strips that help to open the nasal passages.
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Frequently asked questions
If you don't have sleep apnea and still snore, your doctor may recommend an anti-snoring device. Snoring can affect your sleep quality, relationships, and health.
There are several types of anti-snoring devices, including:
- Positional aids, such as vests, pillows, and alarms, that encourage side sleeping.
- Oral appliances, such as mouthpieces and mouthguards, that keep the airway open by repositioning the jaw or holding the tongue forward.
- Nasal dilators, such as nose vents or strips, that expand and strengthen the nostrils to improve airflow.
- Chin straps, which hold the wearer's mouth closed to prevent open-mouth snoring.
You should consult your doctor before purchasing an anti-snoring device to determine which type, if any, will be suitable for you. Factors to consider when choosing a device include comfort, ease of use, and cost. It is important to remember that what works for one person may not work for another, as there is no cure for snoring.
The use of an anti-snoring device will depend on its type and specific instructions provided by the manufacturer. Some devices may require an adjustment period as you become accustomed to their feel. It is important to follow the instructions and recommendations provided by the manufacturer or your doctor to ensure safe and effective use of the device.
