I'm Sam. I enjoy writing about sleep and mental health-related topics as well as ways to prevent stress and to relax.
If you or your partner snores, you’re probably tired of the nightly disruptions to your sleep. Luckily, there are a number of anti-snoring devices that can help. If you snore, the first thing you should do is determine what might be causing your snoring. Some causes, such as a cold or over-consumption of alcohol before sleeping, are temporary, and you may be able to alleviate your snoring by addressing the causing factors.
Otherwise, you should try to determine whether your snoring is caused by air being blocked in your nasal passages or lower in your airways, in your throat. This knowledge will help you to choose an anti-snoring aid that will address your particular problem and effectively cure your snoring. The following anti-snoring devices have all been effective for different people, and they may help you to stop snoring and sleep soundly every night.
Nasal Strips to stop snoring
Nasal strips are the least-intrusive anti-snoring device, although they may not work for everyone. Nasal strips are simple adhesive bands that you stick on to the middle of your nose before going to sleep. They draw the nasal passage apart to allow more air to flow through your nose. Nasal strips can be the perfect solution for people who snore due to nasal congestion or a deviated septum.
If, however, the problem is coming from farther down (at the back of your mouth, for instance), nasal strips are unlikely to cure the problem. You can find nasal strips at almost any pharmacy for just a few dollars per pack though, so you don’t have much to lose by trying them out.
Nasal Dilators open up the nostrils
Nasal dilators have a similar effect to nasal strips. Instead of sitting on the outside of your nose, a nasal dilator is a small piece of plastic or rubber that you insert into your nostrils. It keeps your nostrils open so that air flows more easily through your nasal passages. If you are having trouble breathing regularly while sleeping, breathing heavily can actually cause your nostrils to close in.
A nasal dilator will keep your nostrils open so that you can take in plenty of air. If the root of your snoring is in your nasal passages, a nasal dilator can be a more cost-effective long-term solution that nasal strips, as you can reuse it.
Anti-Snoring Mouthpiece (Mandibular Repositioning Splint)
Mouthpieces are one of the most popular anti-snoring devices. Anti-snoring mouthpieces look very similar to athletic mouth guards and are just as simple to wear. Most mouthpieces work by bringing your jaw slightly forward and depressing the tongue. This addresses one of the most common causes of snoring: the tongue and soft palate relaxing backwards towards the throat and obstructing your airway. A mouthpiece repositions your mouth to keep your airway as open as possible.
Depending on what causes your individual snoring, you can get different kinds of mouthpieces. Some, for example, work just by drawing the tongue forward without repositioning the jaw. You can go to your doctor or dentist to have an anti-snoring mouthpiece custom-fitted to your mouth. This is the best chance of getting a mouthpiece that works well for you and that will fit comfortably. However, you can also buy an anti-snoring mouthpiece in many stores or online. Many commercial mouthpieces are made in different sizes or with moldable trays, so you can still get a decent fit.
Anti-Snoring Mouthpiece (Vestibular Shield)
For some people, all you need to do to stop snoring is breathe through your nose. If breathing through your mouth is causing you to snore, you can get a kind of mouthpiece called a vestibular shield. This anti-snoring aid works by blocking air to your mouth, forcing you to breathe through your nose. This may cure your snoring entirely or at least make it quieter.
Positioning Pillows for sleeping well
While some people only snore with their mouth open, some people only snore when sleeping on their backs. Sleeping on your back can cause your tongue to relax backwards, obstructing your airway. To combat this, sometimes the best solution is to train yourself to sleep on your side. However, if you’re used to sleeping on your back, you’re likely to turn back over in your sleep.
A positional therapy pillow can help. These pillows are specifically designed for people who snore and will help you to sleep on your side. They are made with a downward slope in the middle that will make it easy and comfortable to sleep on your side.
Continuous Positive Airway Pressure Machine (CPAP)
A continuous positive airway pressure machine (usually abbreviated CPAP) is a device prescribed by a doctor to someone who has sleep apnea. Sleep apnea is a disorder that causes you to pause in breathing (or breathe very shallowly) periodically while sleeping. Between periods of shallow breathing, you will usually breathe very deeply, often causing a heavy snore.
A CPAP device works by delivering a steady flow of air pressure, keeping your airway open and helping you to breathe continuously. This is usually the best anti-snoring solution for people who have sleep apnea. If you think that you might have sleep apnea, you should talk to your doctor about it and see if a CPAP might help you.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2016 Sam Shepards