How do anti-snoring devices work?

Snoring is the result of turbulent airflow and vibrations in the soft tissues of the upper airway, says Kevin Motz, MD, assistant professor of otolaryngology and director of sleep surgery at Johns Hopkins Medicine. The devices are aimed at increasing airflow, stiffening the upper airway, or reducing turbulent airflow, which occurs if the tissue has become narrow and collapsed. "These work by dilating the airway in some manner, or preventing what we call flow limitation," Dr. Motz says.

How effective are anti-snoring devices?

"They can be moderately effective in reducing snoring," says Dr. Motz. "There are a handful of approaches that can be taken." These may be as simple as encouraging someone to sleep on their side or may be more complex. "Chin straps try to keep the jaw shut," he says. "A mouth guard or oral appliance, which tends to be for treatment of sleep apnea as well, pulls the jaw forward and opens up space for breathing, so that turbulent airflow or vibration of the soft pallet doesn't happen." But snoring can be a sign of sleep apnea, and if this is severe, the person should be evaluated to make sure that there is no evidence of this, Dr. Motz says.

Can you use multiple types of anti-snoring devices at once?

"It depends on what length that somebody wants to go," Dr. Motz says. "I would say that most people who are snoring loudly enough to be disruptive should probably consider a sleep study, or at least an evaluation to assess their risk of obstructive sleep apnea." Still, if this is not an issue, there is nothing to preclude you from trying several of these. "They're fairly safe and noninvasive," Dr. Motz says.

Are there any anti-snoring devices unsafe for children?

Dr. Motz advises against treating snoring in a child with over-the-counter devices without some guidance from a medical professional. "There are very different criteria for assessing sleep apnea in children, and snoring in children can be more impactful in their day-to-day function and cognitive development," he says.

The 6 Best Anti-Snoring Devices of 2022

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Snoring occurs when air passes through relaxed tissues like the tongue. Not only can it disrupt sleep, but it may be a sign of obstructive sleep apnea. Many experts recommend lifestyle changes such as weight loss, side sleeping, avoiding alcohol close to bedtime, treating nasal congestion with nasal steroids, and avoiding OTC sleeping pills that contain sedatives such as diphenhydramine. However, if you have tried these measures and you are still snoring, thankfully there are products—such as adhesive nose strips and mouthpieces—that are designed to widen tight nostrils or close the mouth to prevent snoring.

Reviewed & Approved

Vosaro Anti-Snoring Chin Strap keeps the mouth closed to prevent snoring and is comfortable thanks to the neoprene material. Alayna's Snorepin Anti-Snoring Aid reduces symptoms of dry mouth.

It's important to know that devices are not one-size-fits-all. There are myriad products, such as nose strips, mouthpieces, and pillows. Nose strips are helpful if you have tight nostrils and experience snoring as a result of blocked nasal passages. If your snoring is caused by open mouth or sleep positioning, try mouthpieces and pillows instead.

We researched dozens of anti-snoring devices and evaluated them for material, price, sizing, ingredients, and adjustability. Each of the anti-snoring devices chosen in this article was determined to be the best of these factors.

Here are the best anti-snoring devices on the market.

Our Top Picks

Best Overall:

Vosaro Anti-Snoring Chin Strap at Amazon

Best Budget:

Alayna Snorepin Anti-Snoring Aid at Amazon

Best for the Nose:

Breathe Right Lavender Nasal Strips at Amazon

Best Oral Mouthguard:

Snore Rx Stop Snoring Mouthguard at CVS

Best Pillow:

FitPlus Bed Wedge at Amazon

Best for Side Sleepers:

MedCline Wedge and Body Pillow System at Amazon

In This Article

Our Picks
What to Look For
Why Trust Verywell Health

4.8

Amazon

Pros

Breathable
Adjustable
Washable

Cons

May be hot in the summer
May take some getting used to

If your snoring isn’t related to your nose or nasal congestion, a chin strap is a good choice for stopping the cause of snoring, i.e. all that air rumbling up and down the back of your throat when your mouth falls open while you sleep. By keeping your mouth closed, a chin strap stops the noisy passage of air and eliminates snoring.

We chose the Vosaro Anti-Snoring Chin Strap, in particular, because it’s fully adjustable for a comfortable fit, it’s made with soft, stretchy, breathable material, and can even be used along with a CPAP device for people who snore due to sleep apnea. It won’t work well for people who snore because of nasal congestion, but if you’re a regular mouth snorer and you hate the idea of wearing an oral appliance to sleep, a chin strap is a good compromise.

Form: Neoprene face strap | Reusable: Yes

Courtesy of Amazon.

Pros

Reduces symptoms of dry mouth
Comes in different sizes
Dishwasher safe

Cons

May fall out when sleeping
Not discreet

If you’ve pinpointed the source of your snoring as chronically blocked nasal passages, a chin strap or mouthpiece won’t be the right fit for you, since those products stop snoring that originates from the throat. That's why we chose the Alayna Snorepin Anti-Snoring Aid as our favorite budget-friendly pick; it helps prevent snoring while keeping your costs low.

“In choosing an OTC product, it helps to understand if nasal congestion is a problem—people with nasal congestion are often congested by day, and worse at night,” says sleep specialist Alex Dimitriu, MD, founder of Menlo Park Psychiatry & Sleep Medicine. “They also mouth breathe, and sometimes wake up in the night with a really dry mouth, which is a sign of mouth breathing by night.”

Dr. Dimitriu explains that since mouth breathing at night, in particular, can worsen snoring, you need to find a way to open up your nasal passages if you want to snore less. As long as you don’t care about appearances, the Snorepin can do just that—and it’s a good alternative to nasal strips if you have sensitive skin or find that most nasal strips fall off or don’t fit correctly.

These little plastic vented pins come in four different sizes and fit directly inside the nose, keeping your nostrils open and, the company claims, improving airflow through their conical shape. They can make it easier to breathe through the nose and may reduce the mouth breathing that often causes snoring. They aren’t the most discreet option, but they are budget-friendly and drug-free.

Form: Plastic nose pin | Reusable: Yes

Courtesy of Amazon.

Pros

Soothing lavender scent
Rests comfortably outside of the body

Cons

Not reusable
Not always easy to get the right placement

Dr. Dimitriu says a blocked nasal passage can definitely be a contributing factor to snoring: “If a constricted nasal passage can be opened by the use of [nasal strips or stents], it may mitigate an individual’s snoring.”

There are a lot of nasal strips on the market and the right one for you often comes down to fit and comfort; you may need a larger or smaller size than the average person, or prefer a more flexible, fabric strip over a plastic one. That said, we like the Breathe Right Lavender Nasal Strips thanks to their ease of use (these are made for sensitive skin, so they’re a breeze to remove) and the infusion of lavender, which is known to have a sedating effect on the nervous system and has a legitimate track record for improving sleep outcomes when inhaled.

We also like that buying a box of Breathe Right strips isn’t a huge commitment—you can use them every night if you need to, but you can also just throw one on when you have a cold or your allergies flare up and you need extra help breathing easy at night.

Form: Fabric adhesive strips | Reusable: No

Snore Rx

Pros

FDA-approved mouthguard for snoring
Adjustable, with settings clearly displayed
Customizable

Cons

One standard size won’t fit all mouths
Could be awkward to sleep with

One of the reasons people snore is because of their oral anatomy, says Dr. Dimitriu, who says that if someone snores but does not have any nasal congestion, the problem is more likely to be with the throat or tongue. Mandibular advancement devices (MADs) can help by pushing the lower jaw forward and keeping your airway clear, which the American Thoracic Society says may reduce or eliminate the snoring sound.

If you think your snoring is caused by your throat or tongue rather than your nasal passages, Dr. Dalal suggests trying SnoreRx to help you keep your jaw in the proper position while you sleep: “This oral device fits like a mouthguard on the top and bottom rows of the teeth, with a mechanism to place traction on the bottom jaw to pull it forward slightly and help open the airway.”

While these aren’t necessarily the most comfortable options out there, SnoreRx is customizable to your bite; made of copolymer plastic, the device is first boiled, to soften the material, and then placed inside your mouth so you can create an impression of your teeth for an individualized fit. SnoreRx also allows you to adjust the position of your jaw one millimeter at a time until you find the fit that reduces your snoring. The device features easy-to-read measurement settings so you know how much or how little to adjust. It’s also FDA-approved for use in reducing snoring.

One note: these devices are sold OTC, but you can also get a custom-made one through your dentist, which Dr. Schwartz says may make it more comfortable to wear each night: “The more comfortable it is, the more likely you are to wear it, which also means the more likely you are to be treated.”

The OTC varieties are affordable and may work when set up appropriately, he adds, but you’re on your own when it comes to fit (and you should always let your dentist know if you’re using one of the OTC devices so they can keep an eye out for problems).

Form: Plastic mouthpiece | Reusable: Yes

Courtesy of Amazon.

Pros

Drug-free, premium memory foam
May be used for other sleep issues such as acid reflux

Cons

May not be good for back pain sufferers

Since you now know how often snoring is caused by the positions of your jaw, neck, and throat, it makes sense to think about the overall position of your upper half while you sleep: an improper sleep position, especially if you sleep on your back, can cause the pressure at the back of the throat that leads to snoring.

“Finding the right pillow is all about keeping the neck straight and in line with your spine,” says Dr. Dimitriu, who adds that people with CPAP, in particular, tend to do better with stiff, structured pillows that don’t allow their faces to “sink in” too deep and displace their mask.

A sturdy wedge pillow, like this one from FitPlus, keeps your head elevated while you sleep, which opens airways and maintains the correct positioning of your throat and jaw. The FitPlus is made from premium polyurethane foam and includes a 1.5 inch layer of memory foam on top for extra comfort. It also features a removable, washable cover for hygiene and is 24 inches wide, accommodating nearly all users.

Form: Memory foam pillow | Reusable: Yes

MedCline Shoulder Relief Wedge and Body Pillow System

Courtesy of Amazon.

Pros

Can purchase with a health savings plan
Medical grade materials
Adjustable memory foam

Cons

May be too large for shorter individuals

Although snoring is less common in side sleepers, no one is immune, especially if your snoring is caused by nasal congestion. The MedCline Shoulder Relief Wedge and Body Pillow System solves the logistical problems associated with side sleeping and the airflow ones: it’s designed to raise you up just enough to sleep comfortably on one side without putting excess pressure on that shoulder, and also includes a wedge pillow, which prevents the awkward collapse of the throat that often leads to snoring, keeping your neck and spine in perfect alignment as you sleep.

We also love that the system features an “arm pocket” for placing that one troublesome arm that’s always in the way, and enough support for your knees to ensure you’ll wake up refreshed and pain-free in every possible way. It’s a pricey investment compared to the other interventions on this list, but it does qualify for coverage under many health savings plans, so you may be able to avoid paying out-of-pocket.

Form: Memory foam pillow | Reusable: Yes

Final Verdict

People who snore because of mouth-related issues may find that an apparatus like the Vosaro Anti-Snoring Chin Strap helps to resolve a lot of their problems—like sleeping with an open mouth or a displaced jaw position—without creating others, like the possible discomfort of sleeping with an oral mouthpiece. But it won’t work well for people who snore because of congestion, so if that’s you, we recommend Breathe Right Lavender Nasal Strips for an easy (and instantly relaxing!) way to open up nasal passages and sleep better.

If you do think an oral device is right for you, one of our experts recommends the Snore Rx Stop Snoring Mouthguard, which can be customized to fit your unique bite and adjusted incrementally for a comfortable fit.

What to Look for in an Anti-Snoring Device

Product Type

Nose strips: Out of the types of anti-snoring products, slapping a nasal strip over your nose may seem like the easiest fix. All you have to do is stick it on and let it go to work as you sleep. However, this may only be helpful for people who are experiencing snoring as a result of a blockage of nasal passages. According to Alan R. Schwartz, MD, adjunct professor at the University of Pennsylvania Perelman School of Medicine and professor at Johns Hopkins University, a “breathe-right” strip may not be helpful for everyone. “They may offer a partial solution, but remember that snoring is due to collapse of tissues in your throat rather than at your nostrils. So the strips might only work for people with tight nostrils,” he says.

Mouthpiece: An anti-snoring mouthpiece may be one of the most annoying ways to correct sleeping (any sort of mouthpiece is typically uncomfortable), but Bernadette Judge, RN, (Nurse B), operations manager of San Diego's Nupeutics, says these are one of the most popular over-the-counter ways to fix snoring. “Snoring mouthpieces were designed to help stop snoring by moving the lower jaw forward. Moving the jaw widens the air space allowing you to maintain an open airway, reducing vibration of the tissues in your throat,” she says. However, she points out that “studies are inconclusive whether or not they work.”

Pillows: According to Judge, pillows may be helpful if you’re naturally someone who sleeps on their back and you’re looking for help to sleep on your side. Sleeping on your side is the best position to sleep in if you snore. In fact, sleeping “positional therapy” is a great way to start treating snoring,” she notes. “By sleeping on your side, you will alleviate the inflamed compressed airways allowing them to open up, which reduces snoring.”

Potential Warnings

The warnings with each of these different anti-snoring tools are minimal, especially with a pillow, breathe-right strips, or mouth guard. The mouth guards are large enough that choking would be impossible, and at most, you may experience slight skin irritation from sticking a strip on your nose throughout the night.

It’s important to recognize when you should see a doctor about snoring and when you should discontinue use of over-the-counter products if they are not helping to alleviate snoring over a period of time (one to two weeks). “Snoring can become a problem if you experience breathing pauses during sleep, gasping or choking at night, chest pain at night, insomnia, sleepiness during the day, brain fog, and waking up with a headache,” says Judge. “These are all signs of obstructive sleep apnea and you should be evaluated by your physician.”

Waste/Reusability

Some anti-snoring treatments are a one-and-done product, like the pillows and chin strap. These are reusable and will last for years when taken care of properly. Other solutions, like nasal strips, are a one-time use disposable treatment, like a Band-Aid. They may work well, but keep in mind the cost and waste add up over time.

Frequently Asked Questions

How do anti-snoring devices work?

Snoring is the result of turbulent airflow and vibrations in the soft tissues of the upper airway, says Kevin Motz, MD, assistant professor of otolaryngology and director of sleep surgery at Johns Hopkins Medicine. The devices are aimed at increasing airflow, stiffening the upper airway, or reducing turbulent airflow, which occurs if the tissue has become narrow and collapsed. "These work by dilating the airway in some manner, or preventing what we call flow limitation," Dr. Motz says.
How effective are anti-snoring devices?

"They can be moderately effective in reducing snoring," says Dr. Motz. "There are a handful of approaches that can be taken." These may be as simple as encouraging someone to sleep on their side or may be more complex. "Chin straps try to keep the jaw shut," he says. "A mouth guard or oral appliance, which tends to be for treatment of sleep apnea as well, pulls the jaw forward and opens up space for breathing, so that turbulent airflow or vibration of the soft pallet doesn't happen."

But snoring can be a sign of sleep apnea, and if this is severe, the person should be evaluated to make sure that there is no evidence of this, Dr. Motz says.
Can you use multiple types of anti-snoring devices at once?

"It depends on what length that somebody wants to go," Dr. Motz says. "I would say that most people who are snoring loudly enough to be disruptive should probably consider a sleep study, or at least an evaluation to assess their risk of obstructive sleep apnea." Still, if this is not an issue, there is nothing to preclude you from trying several of these. "They're fairly safe and noninvasive," Dr. Motz says.
Are there any anti-snoring devices unsafe for children?

Dr. Motz advises against treating snoring in a child with over-the-counter devices without some guidance from a medical professional. "There are very different criteria for assessing sleep apnea in children, and snoring in children can be more impactful in their day-to-day function and cognitive development," he says.

Why Trust Verywell Health

Sarah Bradley has been writing health content since 2017—everything from product roundups and illness FAQs to nutrition explainers and the dish on diet trends. She knows how important it is to receive trustworthy and expert-approved advice about over-the-counter products that manage everyday health conditions, from GI issues and allergies to chronic headaches and joint pain.

The 6 Best Anti-Snoring Devices of 2022

Vosaro Anti-Snoring Chin Strap keeps the mouth closed to prevent snoring

Reviewed & Approved

Best Overall: Vosaro Anti-Snoring Chin Strap

Best Budget: Alayna Snorepin Anti-Snoring Aid

Best for the Nose: Breathe Right Lavender Nasal Strips

Best Oral Mouthguard: Snore Rx Stop Snoring Mouthguard

Best Pillow: FitPlus Bed Wedge

Best for Side Sleepers: MedCline Shoulder Relief Wedge and Body Pillow System

Final Verdict

What to Look for in an Anti-Snoring Device

Product Type

Potential Warnings

Waste/Reusability

Frequently Asked Questions

Why Trust Verywell Health