Miya Pearson
Snoring is a common problem that can affect your relationships, sleep quality, and health. While there are many over-the-counter anti-snoring devices available, such as mouth guards, nasal strips, and pillows, it is important to understand the underlying causes of snoring before choosing a treatment option. Snoring occurs when airflow through the mouth and nose is partially blocked during sleep, causing the surrounding tissues to vibrate and produce sound. Factors that can contribute to snoring include being overweight, structural features such as a long soft palate or uvula, and nasal obstruction from colds or allergies. Sleep position can also play a significant role, as sleeping on your back can compress the breathing system and make snoring more likely. Positional aids, such as specialized pillows or vests, can help encourage side sleeping and reduce snoring. In addition to positional aids, other anti-snoring devices include oral appliances that keep the airway open by repositioning the jaw or holding the tongue forward. While these devices may help manage snoring, it is important to consult a doctor to rule out underlying conditions such as sleep apnea and explore treatment options tailored to your specific needs.
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What You'll Learn
Positional therapy devices
Snoring is caused by a partial blockage of 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, including relaxed throat muscles, a backward-slipping tongue, weight gain, alcohol intake, nasal obstruction, and sleep position. Sleeping on one's back, in particular, can cause the tongue to slide down the throat, narrowing or blocking the airways.
- Vests: Vests with inflatable chambers can help reduce snoring rates by more than half in positional-dependent snorers. They prevent individuals from rolling onto their backs, thereby stopping the tongue from sliding down the throat and blocking the airways.
- Pillows: Wedge pillows and adjustable pillows can help elevate the head and torso, reducing the pressure on the windpipe and nasal airways. This prevents the throat tissues from relaxing too much and keeps the tongue from blocking the airway.
- Backpacks: Anti-snoring backpacks are positional therapy devices that prevent individuals from lying on their backs. They work by providing tactile feedback that discourages back sleeping and trains the body to sleep on its side.
- Belts: Electronic positional therapy belts vibrate when an individual rolls onto their back, prompting them to shift back onto their side. Over time, this can train the body to sleep on its side and potentially eliminate position-dependent snoring.
- Alarms: Wearable alarm devices alert individuals when they are sleeping on their backs. However, these devices have not shown significant improvement in snoring frequency, and some users may find them uncomfortable.
- Tennis balls: A low-cost option is to sew tennis balls into the back of sleepwear, preventing individuals from sleeping on their backs.
While positional therapy devices can be an effective solution for some people, it is important to note that they may not work for everyone. Additionally, it may take time to get accustomed to wearing or using these devices, and some individuals may find them uncomfortable. If a positional therapy device does not help alleviate snoring, it is recommended to consult a doctor to explore other treatment options and address any underlying causes.
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Nasal dilators
Snoring is a common condition, affecting around 40% of the adult population. It occurs when the airflow through the nose and throat becomes partially blocked during sleep, causing the tissues in the airway to vibrate and produce a distinctive snoring sound. Nasal dilators are a type of anti-snoring device that can be used to reduce snoring and improve sleep quality.
Several studies have found that nasal dilators can be effective in reducing snoring and improving sleep quality. In one study, 41 outpatients who snore tried an internal nasal dilator (Nas-air®) or an external nasal dilator (Rinazina Breathe Right®) for three nights. The results showed that both devices significantly reduced snoring duration and improved sleep quality, with the internal nasal dilator being more effective in a larger number of patients. Another study of 11 patients with habitual snoring found that a nasal dilator increased nasal airflow by 18% and substantially decreased snoring noise.
While nasal dilators can be a helpful short-term solution for snoring, it's important to note that they cannot cure the underlying conditions causing it. If you want to stop snoring permanently, it is recommended to consult with an experienced ENT doctor who can help identify the exact cause of your snoring and develop an effective treatment plan.
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Mouth guards
Snoring occurs when the tongue and tissues in the mouth and throat relax, blocking the airway and causing the surrounding tissues to vibrate and produce sound. One of the most common reasons for snoring is when the tongue falls back towards the throat. Mouth guards, also known as oral appliances or mouthpieces, can help resolve this issue by keeping the airway open during sleep. They do this by repositioning the jaw or holding the tongue forward to prevent airway obstruction.
There are several types of mouth guards available, including stock mouth guards, boil-and-bite mouth guards, and custom-made mouth guards. Stock mouth guards are typically hard to keep in place and uncomfortable, while boil-and-bite mouth guards offer a better fit but become brittle and weak with frequent use. Custom-made mouth guards, on the other hand, are created by taking a mould of your teeth to ensure a comfortable and secure fit. The American Dental Association has given its Seal of Acceptance to the CustMbite Mouth Guard Pro, a boil-and-bite mouthguard that can be customised to fit your teeth.
When choosing a mouth guard, it is important to consider your personal preferences and needs. For example, you may prefer the manual jaw advancement of a mandibular advancement device (MAD) or the tongue-restraining suction of a tongue-retaining device (TRD). It is also important to maintain good oral hygiene and clean your mouth guard regularly to prevent bacteria build-up.
In addition to mouth guards, there are other anti-snoring devices and lifestyle changes that can help reduce snoring. Positional aids, such as wedge pillows and specialised vests, can encourage side sleeping and reduce snoring. Nasal strips and dilators can also help improve airflow and reduce nasal congestion, which can contribute to snoring.
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Sleep tracking devices
Wearable sleep trackers can monitor your vital signs, such as heart rate, respiration, blood oxygen, body temperature, and movement. They can also track your sleep duration and quality, detecting interrupted sleep and when you are tossing and turning or waking during the night. Some wearable devices also have "sleep coach" functions that give you feedback based on the patterns they detect and allow you to set smart alarms to wake you during your lightest sleep phase. Additionally, they can track your daily activities, such as step count, calories burned, workouts, and stress levels. Examples of wearable sleep trackers include the Fitbit, Apple Watch, Whoop, Oura Ring, Google Pixel Watch, Ultrahuman Ring AIR, and Elemind Headband.
Non-wearable sleep trackers, on the other hand, are more focused on monitoring environmental factors such as light, temperature, and humidity in your bedroom. They are often placed on your bedside table or clipped to your pillow. While sleep tracking devices can provide valuable insights, it is important to consult a health practitioner if you have concerns about your sleep quality, and remember that the data from these devices should not be used as a substitute for professional medical advice or diagnosis.
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Oral appliances
For those who are mild snorers, a simple nasal strip, such as Breathe Right Nasal Strips, can be an effective solution. These strips are placed over the bridge of the nose, helping to keep the nasal passage open and allowing for smoother airflow. While they may not completely stop snoring, they can help to reduce the severity and frequency of the noise.
If you are a habitual snorer who sleeps on their back, positional therapy or a positional aid may be recommended. This can include specialised devices that prompt the body to change position, such as vests with inflatable chambers, which have been found to significantly reduce snoring rates. Adjusting your sleeping position by using a wedge pillow can also help to prevent your throat tissue from relaxing too much and obstructing your airway.
While oral appliances and other anti-snoring devices can be helpful, it is always advisable to consult a doctor to rule out any underlying causes or conditions, such as sleep apnea, and to explore the most suitable treatment options.
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