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Mar 06, 2024

6 Best Anti

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We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Get better sleep with these nose strips, mouthpieces and more.

Snorting and snuffling and the occasional loud honk — no matter the snoring style, it can really disrupt a pleasant slumber for both the snorer and their bed partner. “Snoring is normal for many people. In fact, nearly everyone snores at some point, including babies and young children. In medical terms, snoring is the resistance of airflow through the upper airway due to relaxed tissues, and the sound is caused by the vibration of tissues in the back of the throat during sleep,” explains Raj Dasgupta, M.D., clinical associate professor of medicine at Keck School of Medicine at USC in California. “Snoring typically worsens as you progress to deep sleep and REM sleep, sleep stages when your throat tissues are most relaxed and so partially block your airway — the narrower your airway, the more forceful the airflow and the louder the snoring.”

Editor's note: You should not use any anti-snoring devices on children unless you speak with a medical professional.

Mild or occasional snoring usually isn’t cause for concern and can be caused by a few different things. For starters, it could just be the anatomy of your mouth. “Having a low-lying soft palate (the back of the roof of the mouth) or a thick neck circumference can narrow the airway, and an elongated uvula (that dangly thing!) can cause obstruction and increase vibrations,” Dr. Dasgupta says.

Other snoring triggers include drinking alcohol, weight gain, being overweight or congestion. “When someone consumes a sedative like alcohol, the muscles of the tongue and palate lose tone, resulting in snoring. Weight gain can result in excessive tissue in the oropharynx that causes snoring. Or often, nasal obstruction can result in mouth breathing and snoring at night,” adds Yasmeen Jalal, M.D., otolaryngologist at Memorial Hermann in Houston, Texas.

The more concerning type of snoring is when it sounds like breathing stops and starts throughout the night, if the volume is very loud or if the snorer wakes up gasping or choking for air—these are all major symptoms of obstructive sleep apnea (OSA), and the snorer should see a doctor ASAP. “You should always get screened for OSA if you’re experiencing the classic signs” because the sleep disorder can be dangerous, says Dr. Dasgupta; evaluation entails a questionnaire and in some cases a sleep study may be recommended. Another reason to see a doc if this sounds like you or someone you know: Treatments for OSA, such as a CPAP machine (continuous positive airway pressure therapy), can be very helpful but require a prescription.

Now that you know what causes snoring, what to do about it? Sleeping on your side is one tweak that may help—back sleeping is typically what causes the most frequent and loud snoring because gravity’s effect on the tongue narrows the airway, says Dr. Dasgupta. Avoiding alcohol before bed, not smoking and trying mouth exercises to strengthen the muscles can also be helpful. And if you think snoring is being caused by congestion (either from seasonal, environmental or pet allergies, or being sick), “taking an over-the-counter decongestant in the morning and before bed, or using a saline wash in the morning may help,” says Michael Breus, Ph.D., clinical psychologist, sleep medicine expert, and Diplomate of the American Board of Sleep Medicine.

There are also several different types of sleep aids, such as the anti-snoring devices below that may help stifle your snuffling. Here’s what sleep experts have to say about the best anti-snoring devices, including nose strips, mouth guards and pillows, and how to find the right one for you.

Designed for all sleeping positions, the Loft pillow features shredded memory foam and polyester fill that are completely adjustable so you can work the height and angle that's best for you. The Good Housekeeping Institute also rated the Loft pillow the best pillow overall in their tests, as well as the best value pillow for side sleepers.

Internal nasal dilators, like this one, are placed in the nostrils to sort of prop open the nasal passages for better airflow, less snoring and a more peaceful sleep, says Dr. Breus. “Internal nasal dilators may feel super weird for the first 30 seconds or so, but then you get used to it and don’t notice they’re there — so they’re definitely comfortable enough for someone to sleep with,” Dr. Breus adds. Mute by Rhinomed is made from medical-grade polymers, can be reused up to 10 times and is FDA registered and is HSA/FSA eligible.

Nasal strips that you apply to the outside of your nose, like a band-aid, may help stop mild snoring for some people, says Dr. Dasgupta. The stretchy adhesive is meant to gently encourage nasal passageways to open for easier breathing and better quality sleeping. Nasal strips may not work for everyone, as they can shift in the night if they’re not sticky enough to withstand oils on the face — but that’s why we love this Amazon bestseller, which is made from medical-grade adhesive for a strong grip but smooth removal.

These bedtime mouthpieces are designed to slowly move the mandible (a.k.a. jawbone) just a smidge forward so the airway opens up, and the tongue doesn’t flop back, explains Dr. Breus. Not all mouthpieces are custom fit, but finding one that is, is a smart move because it allows for a better and more comfortable fit. This FDA-cleared device by USA-made VitalSleep is a boil and bite mouthpiece made from hypoallergenic medical-grade materials, so you’re able to mold it to your teeth and mouth; the bottom piece is also adjustable, so you have more control over how many millimeters you require to stop snoring. If you experience jaw or tooth pain, talk to your doctor, who may be able to suggest a different custom-made device.

“A tongue retention device basically uses suction to pull the tongue forward so your airway can remain open,” says Dr. Breus. “Unfortunately, they’re not always the most comfortable.” Still, they’re an option that may work for some people, and this particular device was actually developed by Sleep Researcher Leslie Dort, D.D.S and is FDA-cleared for over-the-counter use. If you do test it out, give yourself three to four weeks to adjust before deciding whether or not it works to stop your snoring.

A sleep-tracking device can help you learn more about what happens while you’re sleeping so that you can better optimize bedtime. For instance, you can connect this finger-worn tracker to its corresponding app and see if you experience a drop in oxygen levels throughout the night—one potential sign that you snore. “A sleep tracker and/or app can be helpful, but you’ll still want to run the insights by your doctor to rule out sleep apnea,” says Dr. Dasgupta. Our testers had much to love about the Oura Ring: they say it's comfortable, pretty, waterproof and has good battery life. And importantly, it delivers accurate insights that they were able to use to improve their sleep.

✔️ Severity: The first step is to determine the severity of your snoring and get evaluated for obstructive sleep apnea if necessary. Then, choose an anti-snoring device that addresses what your snoring stems from.

✔️ Type: As you see above, there are many different types of devices to pick from. You should speak with your doctor to find which would benefit you the most, but popular choices include:

✔️ Reusability: Some devices are single-use only, which may be a concern for you in terms of money spent and the environment.

If you sleep alone and aren’t sure if you snore or if your snoring is cause for concern, many people who snore also experience the following symptoms, so consider if that seems like you:

While there’s no guarantee that a particular anti-snoring device will quiet you at night, many people are able to find something that provides some sort of relief or improvement — even if it takes a little trial and error. One thing that can increase your chances of finding a fix is to talk to your primary care physician, a sleep specialist or an ear, nose and throat (ENT) doctor to better understand what’s causing your snoring, and in turn, what may be most helpful for your particular situation.

No anti-snoring device is necessarily better than another. It all comes down to the reason that you snore, as well as what’s most comfortable and seems to really help. For instance, mild snorers may find success with a simple nasal strip, while a more severe snorer could require a bit more assistance, say in the form of a mouthpiece. And of course, if you’re diagnosed with OSA, your doctor can suggest and prescribe an appropriate snoring therapy. Besides CPAP machines, there’s a newly FDA authorized device called eXciteOSA that you may want to talk to your doctor about. “The FDA approved it for snoring and mild sleep apnea, and it basically delivers electrical stimulation to the muscles of your tongue and upper airway to strengthen them,” explains Dr. Dasgupta; it’s not covered by insurance but is HSA and FSA compatible.

The right anti-snoring devices shouldn’t come with many disadvantages — though some may be more comfortable than others or just not work for you. One exception is a rising trend called mouth taping, which is where you tape your mouth shut during bedtime so that you’re forced to breathe through your nose; but it could be harmful if you have undiagnosed OSA. “I’m not a big fan of this unless you’ve been screened for sleep apnea,” says Dr. Breus. “If you’ve been screened and don’t have OSA, mouth taping is fine, but most people don’t use the right kind of tape or place it in the wrong direction which can tear the skin on your lips.”

Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience, regularly edits and reports on everything sleep (from the latest studies to tips for better sleep) for both print and digital, and she has relied on the expertise of some of the sleep doctors quoted for 10+ years. She talked to sleep specialists to find out what happens when you snore and what causes it. We learned about what types of anti-snoring devices exist, and how each option works (and any risks associated with them), then found products that fit the bill and also had good reviews.

Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.

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