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Logan Foley

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Many people (and their partners) lose sleep due to chronic snoring. Snoring normally occurs when your tongue and tissues in your mouth and throat become too relaxed. Air passing through creates vibrations in the tissue, producing the tell-tale snoring sound. Snoring can be highly disruptive to both you and your sleep partner. Heavy snoring may also indicate obstructive sleep apnea (OSA) or another more serious medical condition.

Many snorers find relief using mouthpieces designed to reduce snoring episodes. These devices, also called mouthguards, fall into two general categories. Mandibular advancement devices, or MADs, fit inside the mouth and push the lower jaw forward to open up your airway. Tongue retaining devices (TRDs) grip the tongue and prevent it from falling into the back of the throat, which commonly causes snoring for back sleepers. There is no cure for snoring, but using snoring aids such as MADs or TRDs can decrease how much you snore by a significant extent.

Below, you’ll find our picks for the best anti-snoring mouthpieces and mouthguards sold today. Each selection is based on brand and product research and testing, as well as experiences from verified MAD and TRD users. This guide also discusses different types of anti-snoring mouthpieces and mouthguards, pros and cons of using these accessories, and additional strategies to minimize snoring for you and your partner.

Anti-Snoring Mouthpieces and Mouthguards

Product Details

VitalSleep

VitalSleep
Mouthpiece Type:
mandibular advancement device
VitalSleep
Highlights:

Adjustable in 1mm increments up to 8mm, the VitalSleep MAD provides exceptional customization for a boil-and-bite mouthpiece. Men’s and women’s sizes are available, and the company offers free exchanges upon request.

Who it's best for:
  • People who prefer the feel of a mandibular advancement device
  • Sleepers looking for a customizable mouthpiece
  • Those whose jaw placement preferences vary from night to night

Our first best snoring mouthpiece pick is the VitalSleep, which offers above-average customization for an MAD. The VitalSleep is a boil-and-bite mouthpiece, meaning the top and bottom are padded with malleable thermoplastic material. Boil the MAD in hot water, then bite into the thermoplastic to make an impression. This ensures the VitalSleep will fit the unique contours of your teeth and gums. (Scroll down to the buyer’s guide to see our step-by-step process for preparing and molding a boil-and-bite mouthpiece.)

In addition to the precise mold, the VitalSleep can be adjusted in 1 millimeter (mm) increments up to 8mm. This allows most people to comfortably use the device, regardless of how their lower jaw is shaped. A small allen wrench for performing customizations is included with purchase. VitalSleep offers a men’s MAD, as well as a device for women that is roughly 10 percent smaller. The device is hypoallergenic, and does not contain any latex or bisphenol A (BPA) plastic.

The men’s and women’s VitalSleep devices are priced at $69.95 apiece, making these MADs a bit more affordable than the average model. The company offers free delivery anywhere in the world, and all orders ship the same day; you may receive your VitalSleep in the mail within as little as two days, but expect a longer wait time if you live in a rural or remote location. The device is backed by a 60-night sleep trial and a one-year warranty. Comparatively, most competing MADs come with shorter sleep trials and no warranty coverage whatsoever.

ZQuiet

ZQuiet
Mouthpiece Type:
mandibular advancement device
ZQuiet
Highlights:

The ZQuiet MAD features an innovative hinged design that automatically molds to your jaw, allowing for comfortable nightly use without any adjustments or customization. Two mouthpieces included with purchase.

Who it's best for:
  • People who prefer devices that manually advance the jaw
  • Sleepers looking for a mouthpiece that automatically adjusts
  • Value seekers

Our next pick, the ZQuiet, operates a bit differently than the common boil-and-bite mouthpiece. This MAD is outfitted with a hinge connecting the upper and lower trays. After placing the ZQuiet in your mouth, the device will automatically adjust to the dimensions of your mouth and jaw without a mold or customizations. This makes the device fairly hassle-free and easy to use comfortably compared to other anti-snoring mouthpieces. Without the boil-and-bite mold, you’ll also enjoy easier side to side movements. The device’s thin profile also ensures steady airflow to help you breathe more easily.

Your ZQuiet purchase includes two individual devices. One advances your jaw by 2mm, and the other advances by 6mm. You may find one more comfortable than the other. Alternatively, you can use both if your jaw advancement comfort level varies from night to night. The ZQuiet is composed entirely of soft thermoplastic, and does not contain any latex or BPA plastic. Storage containers to keep the devices clean and hygienic are included with your purchase.

The two-piece ZQuiet set costs $79.95, which is a reasonable price-point for an MAD – especially if you use both devices interchangeably. The company offers a 60-night sleep trial, as well. ZQuiet recommends replacing the device(s) every six months. ZQuiet will deliver anywhere in the U.S. and to many international locations. Standard and expedited shipping are available. Orders ship on the same day if placed before 11am Eastern Standard Time.

Good Morning Snore Solution

Good Morning Snore Solution
Mouthpiece Type:
tongue retaining device
Good Morning Snore Solution
Highlights:

The Good Morning Snore Solution is lightweight and compact TRD mouthpiece ideal for those who find jaw-retaining devices uncomfortable. Thanks to a universal fit design, you’ll never need to adjust this mouthguard.

Who it's best for:
  • Sleepers who prefer the feel of a tongue retaining device
  • People looking for a compact and lightweight mouthpiece
  • People with jaw pain and other conditions that prevent them from using an MAD

The only TRD among our top picks, the Good Morning Snore Solution is an exceptionally lightweight anti-snoring mouthpiece. Designed for a universal fit, the pear-shaped device is outfitted with a small slot to fit your tongue. Gentle suction keeps your tongue in place and prevents it from falling into the back of your throat, which can block the airway and is a common cause of snoring. For this reason, back sleepers in particular may benefit from the Good Morning Snore Solution.

For best results, the manufacturer suggests placing the device’s thin flange between the lower lip and the teeth, and then suck air out of the slow while pinching the rounded area with your fingers. Insert your tongue as you stop squeezing, then relax the tongue to fill the slot. The rounded part will protrude from the mouth, which may make stomach sleeping difficult, and some users have a hard time swallowing at first. However, many snorers experience fewer nightly episodes by keeping their tongue in place, rather than advancing their jaw. To remove the device, pinch the rounded part and slide out your tongue.

The Good Morning Snore Solution and other TRDs are suitable for people who cannot use a MAD. These include those with dentures, braces, or dental implants, as well as people who experience temporomandibular joint dysfunction (TMJ) and other jaw pain issues. TRDs can also effectively minimize teeth grinding. One Good Morning Snore Solution device costs about $90, but you can purchase a two-piece bundle for $130. This TRD is backed by a 30-night sleep trial.

SnoreRx Plus

SnoreRx Plus
Mouthpiece Type:
mandibular advancement device
SnoreRx Plus
Highlights:

The customizable SnoreRX Plus boil-and-bite MAD can be easily adjusted in 1mm increments up to 6mm in two different directions, making it suitable for most men and women. The mouthpiece comes with a 30-night trial that includes a full refund on all returns.

Who it's best for:
  • Sleepers who prefer the feel of a mandibular advancement device
  • Sleepers looking for a customizable mouthpiece
  • Those whose jaw placement preferences vary from night to night

Our final pick is the SnoreRX Plus, and advanced MAD designed for boil-and-bite molding. Each SnoreRX comes outfitted with a plastic handle that rests between the upper and lower trays. Rather than boiling the device in a pot on your stovetop, bring a cup of water to a boil in your microwave and then place the SnoreRX Plus – fitting handle included – inside the cup. Make sure the entire device is completely submerged for exactly 60 seconds. After one minute has elapsed, remove the SnoreRX using the handle and place it directly into a cup of tap water for two seconds. Now, you’ll be ready to bite down onto the device for 30 seconds using your upper and lower teeth.

The SnoreRX also offers Full lateral adjustment settings. Both sides of the device feature tabs with 1mm measurements up to 6mm, along with an arrow to indicate the current setting. Squeeze the upper tray on both sides to adjust the advancement level, making sure each side is at the same setting. Always remove the device from your mouth before adjusting. According to SnoreRX, most users prefer settings of 3mm to 5mm. The company recommends using a given setting for at least three to five nights before adjusting to a new one.

The SnoreRX Plus has a slightly lower price-point than the average MAD. The device comes with a 30-night trial that includes a full refund, minus any shipping charges. SnoreRX offers shipping to the U.S., Canada, Australia, and most European Union countries.

How to Choose an Anti-Snoring Mouthpiece or Mouthguard

The most important consideration when choosing an anti-snoring mouthpiece (also known as a mouthguard) is whether you prefer the manual jaw advancement of an MAD or the tongue-restraining suction of a TRD. These devices may require an adjustment period as you become acclimated to their feel, especially while trying to sleep.

Most over-the-counter MADs and TRDs sold today cost between $50 and $150 apiece. You should consult your doctor before buying one of these devices to determine which type (if any) will be suitable for you. Medical professionals may also offer tips and advice on models that work best.

Who Should Consider an Anti-Snoring Mouthpiece?

There is no cure for snoring, but the best snoring aids will significantly reduce symptoms. Many snorers benefit from using an anti-snoring mouthpiece. Snoring affects roughly 90 million adults nationwide. For more than one-third of these sleepers, snoring is a chronic – if not nightly – issue.

Snoring usually occurs due to a restricted airflow through the breathing passages. This can happen for different reasons. If your soft palate is relatively thick or hangs somewhat low, then your airway will be narrower and snoring is more likely. Chronic congestion and other nasal problems may also cause snoring. Being overweight or obese can cause extra tissue to accumulate around the airway, as well.

Another common snoring culprit is alcohol. If you drink before going to sleep, your throat may relax a bit too much. This can cause the tongue to fall back into your throat, blocking the airway. The throat muscles may also relax if you are excessively tired or sleep deprived. Additionally, sleeping on your back leaves you most vulnerable to snoring because the tongue is more likely to block the airway.

The Mayo Clinic notes a couple of additional risk factors. For example, men are more likely to snore than women. A family history of snoring and/or sleep apnea may also play a role.

Over time, chronic snoring can lead to further complications. These include daytime sleepiness and fatigue, mood swings and angry outbursts, difficulty focusing on tasks, and a higher risk of being involved in a vehicular or workplace accident. For those with non-apnea-related snoring issues, MAD and TRD mouthpieces can decrease snoring episodes on a nightly basis. These devices are much more affordable than upper airway surgery and other medical procedures used to treat snoring. Be sure to speak to your doctor before purchasing an MAD or TRD, or or trying one for the first time.

While effective for many, you may find that anti-snoring mouthpieces and mouthguards are not right for you. Some people find these devices uncomfortable, and even painful at times. They may also be ineffective at treating heavy snoring from conditions like obstructive sleep apnea.

How Do Anti-Snoring Mouthpieces Work?

Despite their effectiveness against snoring for many, anti-snoring mouthpieces are fairly simple devices with a small number of individual parts. How they work depends on whether the mouthpiece is an MAD or TRD.

MADs are the most common type of anti-snoring mouthpiece. Most have thermoplastic material in the upper and lower trays where your teeth are intended to fit. When exposed to boiling water, the thermoplastic will soften and you’ll be able to bite down into both trays, creating a customized mold. Unless the device’s instructions say otherwise, the step-by-step “boil-and-bite” process is as follows.

  1. Before boiling, try on the mouthpiece by softly biting down onto the thermoplastic in the upper and lower trays. A properly fitting device should come within a couple millimeters of your lips.
  2. For some devices, you may need to trim the ends of the upper and lower trays in order for the device to properly fit. For others, this step will not be necessary.
  3. Boil water in a pot on your stovetop or in a microwaved cup (depending on what the directions say). Once the water has boiled, place the water’s container on a non-heated surface. Make sure there’s enough water in the container to completely submerge the mouthpiece.
  4. Submerge the mouthpiece in the boiled water for 30 to 60 seconds, depending on the directions.
  5. At this point, you may need to place the mouthpiece in cold water for a couple of seconds, but most models will be ready for molding – though you should let the thermoplastic cool off for a moment before biting into it.
  6. After placing the device in your mouth, bite down firmly with your upper and lower teeth. The thermoplastic should feel warm, but not excessively hot; if the latter, allow it to cool a bit longer. Make sure your tongue is pressing against the roof of your mouth as you do so. This helps to dry off the mouthpiece.
  7. If your first mold is unsuccessful, repeat these steps. The thermoplastic should soften enough to allow multiple attempts.

Assuming the mold is successful, the MAD will advance your jaw by at least 1mm once it is placed inside the mouth with your teeth in the upper and lower trays. Customizable models like the VitalSleep and SnoreRX listed above can be manually adjusted in increments of 1mm to ensure a comfortable advancement level. Other MAD models, such as the ZQuiet, automatically adjust using a flexible hinge that adapts to the shape of your jaw and mouth. By advancing the jaw forward, MADs can widen your breathing passages to allow easier air passage and reduce the risk of snoring.

TRDs are a bit more straightforward. Most TRDs resemble the pacifiers used by babies and infants. They are outfitted with flanges that rest against the inner folds of your upper and lower lip, along with an opening where the tongue fits. This opening is fairly narrow to promote suction, which keeps the tongue near the front of the mouth and away from the back of your throat. TRDs are normally designed for universal fit, so you won’t need to follow boil-and-bite instructions or customize their settings.

In the next section, we’ll compare the pros and cons MADs and TRDs

Types of Anti-Snoring Mouthpieces: MADs vs. TRDs

Now that we’ve established how MADs and TRDs work, let’s see how these anti-snoring mouthpieces compare to one another. MADs and TRDs both have the potential to reduce snoring episodes for sleepers. However, each device carries different advantages and disadvantages for sleepers.

MADs

Pros Cons
  • Boil-and-bite molding creates a customized impression of your upper and lower teeth
  • Many MADs can be adjusted for different advancement levels
  • Advancing the jaw allows users to breathe through their mouths rather easily
  • Since the device does not protrude from the mouth, an MAD can be used with any sleep position
  • In addition to snoring, MADs can also minimize nighttime bruxism (or teeth-grinding)
  • A prescription may be required for certain MAD models
  • These mouthpieces carry more potential side effects, including jaw pain and stiffness, drooling, dry mouth
  • Certain sleepers should not use MADs. These include people with braces, dentures, dental implants, or cracked or broken teeth. People with TMJ and other jaw discomfort issues should also avoid MADs, as they can aggravate the pain
  • While still considered affordable for most shoppers, MADs tend to cost more than TRDs

TRDs

Pros Cons
  • TRDs are designed for a universal fit, so you won’t need to follow boil-and-bite molding steps
  • Compared to MADs, TRDs tend to be lighter and more compact
  • TRDs don’t interfere with dentures, braces, or dental implants
  • On average TRDs cost less than MADs
  • Due to their one-size-fits-all designs, most TRDs cannot be customized to a particular setting
  • Unlike MADs, TRDs do not prevent bruxism because they do not separate the teeth
  • TRDs may restrict breathing through the mouth
  • Side effects may include dry mouth and drooling

Anti-Snoring Mouthguard Considerations

MADs and TRDs achieve the same outcome – less snoring, in most cases – using completely different means and mechanisms. As you determine which type of anti-snoring mouthpiece will work best, consider the following factors.

  • Customization: MADs offer more customization options. Most of these mouthpieces are boil-and-bite models with trays containing thermoplastic, allowing you to create a custom mold for your teeth. TRDs do not require or offer this level of customization. Most are universal fit designs, but some models come in multiple sizes to accommodate different sleepers.
  • Quality Material: Most MADs and TRDs are made from silicone resin, plastic, or a combination of both of these materials. Boil-and-bite MADs may be made entirely of moldable thermoplastic, or just contain layers of this material in their upper and lower trays. Most anti-snoring mouthpieces made today do not contain latex or BPA plastic. Most devices will last between six months and two years before a replacement is needed.
  • Comfort: Some sleepers prefer the jaw-advancing feel of an MAD over the tongue-retaining suction of a TRD. For others, the opposite is true. You may want to consider both in order to determine which device is more comfortable – in which case, models with sleep trials are probably the best bet. The bottom line: ask your doctor about MADs and TRDs to learn about your best options, and then go from there.
  • Adjustability: With some MADs, you’ll be able to adjust how far the device advances your jaw. Using our top picks as examples, the VitalSleep can be adjusted in 1mm increments up to an advancement of 6mm, and the SnoreRX can be adjusted in the same increments up to 8mm. Alternatively, the ZQuiet cannot be manually adjusted; this device features a hinge mechanism that automatically adjusts to the users mouth. TRDs, by design, cannot be adjusted.
  • Ease of Cleaning: For best results, we recommend rinsing your anti-snoring mouthpiece in hot water after each use. If you use an MAD, you should regularly scrub the upper and lower trays to prevent bacterial buildup. Some brands offer proprietary cleaning solutions for their MADs. Toothpaste and a toothbrush may also work. If you use a TRD, be sure to clean the interior of the tongue opening. Many anti-snoring mouthpieces come with protective cases; if not, make sure the device is stored in a clean environment when not in use.

How Expensive Are Anti-Snoring Mouthguards?

Anti-snoring mouthpieces typically cost between $50 and $150 apiece. MADs are a bit more expensive, with an average price range of $75 to $150 per device. Most TRDs cost $100 or less. Free shipping may or may not be available, depending on the manufacturer’s delivery policy, but full refunds are usually granted if returns are allowed. Some brands also offer their mouthguards at a discounted rate if you purchase two or more at once.

$50 to $150 might sound expensive for a device that will, in all likelihood, need to be replaced within two years. However, anti-snoring mouthpieces cost much less than upper airway surgery and other medical procedures intended to treat snoring symptoms.

FAQ About Anti-Snoring Mouthguards

Are they safe for everyone?
Anti-snoring mouthguards are generally considered safe, but you should always consult your doctor before trying one for the first time.

Because they physically advance the jaw forward, MADs can lead to temporomandibular joint (TMJ) disorder, which is characterized by pain in the jaw and its surrounding muscles. MADs and TRDs may also cause pain and irritation to the teeth and gums, especially if the device is not custom molded.

It’s imperative to keep your anti-snoring mouthpiece clean. Sterilize with hot water after each use and clean the device regularly to prevent the buildup of harmful bacteria.

Before purchasing a device, carefully research the top models on your list to see if there have been any known defects or safety issues associated with those products. You can also reach out to customer service personnel to inquire about potential safety concerns.

How important is certification and what should I look for?
Under the U.S. Food and Drug Administration (FDA), MADs, TRDs, and other “intraoral devices for snoring and/or sleep apnea” are considered Class II medical devices. This means they present some risk to users because they come in direct contact with the body. As such, the FDA regulates the sale and distribution of these devices. Mouthpieces must be thoroughly tested and proven to be effective before the FDA will clear them for sale. Any device you buy should carry a “cleared by FDA” label.

Do I need a prescription?
Most anti-snoring mouthpieces can be sold over the counter and do not require a prescription. However, you will need a prescription for certain MAD and TRD models, as well some advanced custom mouthpieces. Prescription requirements, if any, will typically be listed on the online product pages for these devices.

How does custom fitting work?
Most MAD mouthpieces are designed for boil-and-bite customization. Simply submerge the device in boiled water to soften the thermoplastic in its upper and lower trays, then remove, cool, and bite down on both thermoplastic layers. (Specific instructions vary by model.)

For more expensive custom mouthpieces, you may be asked to make a thermoplastic mold at home and mail the sample to the manufacturer, who will then produce a device custom-fitted to your teeth and jaw.

Some MADs (including the ZQuiet) use hinges and other mechanisms to automatically adjust to your mouth, so customization is not needed. Since TRDs have a one-size-fits-all design, these devices are generally not customizable.

Can I wear it with dentures?
If you wear dentures, you should avoid using MAD mouthguards. These devices physically move the jaw forward. In doing so, they can interfere with dentures – and in some cases, dislodge them. MADs are not recommended for people who have dental implants or loose teeth, either. TRDs, on the other hand, do not mold to the teeth and are perfectly denture-friendly (though you should first check with your doctor to make sure these devices are right for you).

Do mouthguards prevent bruxism (teeth grinding)?
MADs can prevent, or at least minimize, nighttime teeth grinding. These devices have upper and lower trays to hold and separate the teeth. Assuming the device is properly fitted, it will keep your upper and lower teeth in place and prevent them from coming into contact with one another.

TRDs do not separate the teeth, and there is no evidence they reduce nighttime teeth grinding.

How do I clean my mouthpiece?
Cleaning instructions vary by model, but you’ll want to sterilize the mouthpiece with hot water after each use. Regularly scrub the device with a cleaning solution to prevent bacterial buildup. You’ll also want to store the mouthpiece in your bathroom cabinet, or another relatively cool place where it won’t be exposed to excessive heat or moisture. Many MAD and TRD manufacturers offer a protective case for their devices.

Do mouthguard manufacturers offer returns? What about warranties?
Anti-snoring mouthpieces often come with a sleep trial of 30 to 60 nights. This allows you to use the device for at least one month before deciding whether to keep it or return it for a refund. Shipping charges are usually non-refundable.

Warranties are less common, but some MAD and TRD models are backed by some sort of manufacturer’s guarantee. In most cases, the warranty will cover the device for up to one year.

Additional Snoring Solutions and Products

MAD and TRD mouthpieces can be very effective for some sleepers, but these devices may not be right for you – especially if you experience severe chronic snoring. Other treatment options for snoring include the following:

CPAP, BiPAP and APAP

Sleep apnea is a condition characterized by temporary loss of breath during the night, as well as heavy snoring. Obstructive sleep apnea (OSA) is caused by a physical obstacle blocking the airway, such as the tongue or abnormal tissue buildup, while central sleep apnea (CSA) occurs when the brain cannot transmit signals to muscles that promote breathing.

For people with sleep apnea, positive air pressure (PAP) therapy can reduce the frequency and severity of their nighttime episodes. This therapy involves a machine that draws in outside air using a fan, humidifies and pressurizes the air, and then delivers it to the user through a connective hose and a face mask that covers the mouth and/or nostrils. There are three common types of PAP therapy.

  • During continuous positive air pressure (CPAP) therapy, the machine delivers air to its user at one prescribed pressure rate. CPAP is most effective at treating OSA.
  • For bi-level positive air pressure (BiPAP) therapy, the pressure toggles between a lower rate for inhalation and a higher rate for exhalation, which can make breathing easier for some people.
  • Unlike the other two, automatic positive air pressure (APAP) does not follow a fixed pressure schedule. Instead, the machine adjusts pressure levels based on the user’s breathing patterns. APAP can be effective for both OSA and CSA.

PAP therapy machines, humidifiers, and face masks all require a doctor’s prescription. Consult your physician to learn more if you experience sleep apnea symptoms.

Alternate Devices

MADs and TRDs are not the only devices you can use to combat snoring. Another example is Provent, a device primarily used to treat sleep apnea symptoms. Provent consists of two air filters placed inside each nostril. This relatively non-invasive device may reduce snoring episodes by a significant extent, but you’ll need a doctor’s prescription to purchase Provent.

For more severe cases of snoring, a palatal lift prosthesis may be another option. These prostheses are used to treat palatopharyngeal incompetence, a condition characterized by difficulty closing the nasal passages when speaking or swallowing. This can lead to obstructive sleep apnea, and with it, chronic snoring. As the name implies, the prosthesis elevates the soft palate to widen the airway and promote better circulation. You’ll need to undergo a medical procedure to have the prosthesis installed, so this may not be your most cost-effective option.

Surgery

According to the Mayo Clinic, serious snoring may necessitate a surgical procedure. Several procedures can be used to mitigate snoring symptoms. These include uvulopalatopharyngoplasty, during which surgeons remove tissue from the back of your throat to broaden the airway. A similar procedure, radiofrequency tissue ablation, involves a low-intensity signal that decreases tissue around the palate, throat, and tongue. A third option is maxillomandibular advancement surgery, which permanently moves the upper and lower jaws.

Medical researchers continue to discover new treatment methods. One of the more recent innovations is hypoglossal nerve stimulation. For this procedure, surgeons essentially reprogram the nerves that control your tongue’s movements in order to prevent airway blockage.

Surgery can be very expensive, even with health insurance. You should consider any of these procedures as a last resort for snoring treatment.

Pillow Loft and Adjustable Beds

Back sleepers are more susceptible to snoring than those who use other sleep positions because the tongue is likely to fall into the back of the throat and block the airway. For some back sleepers, more pillow loft (or thickness) is needed to elevate the head and keep the tongue closer to the front of the mouth. If your head tends to fall too far back on your pillow, then you should consider a thicker pillow – or a different sleep position.

Adjustable beds can also be beneficial to snoring back sleepers. These beds can be raised or lowered at the head and foot, allowing you to sleep with your head elevated while the rest of your body lies flush with the bed. The downside: adjustable beds can be quite expensive.

Lifestyle Adjustments

You may experience less snoring by changing your daily and nightly routines. Losing weight can reduce snoring by a significant extent, as being obese or overweight are considered major risk factors. Quitting smoking and cutting down on alcohol consumption – especially before bedtime – can also help you cut down on snoring episodes.

If you experience chronic snoring and normally sleep on your back, then you should consider the side position. The tongue is less likely to fall into the back of the throat while you’re lying on your side. You can also prevent airway blockage by sleeping on your stomach, but this position is associated with more aches and pains, and is generally discouraged.

Lastly, the trick to less snoring might be getting more sleep. If you go to bed feeling sleep deprived, the muscles around your throat will relax more during the night and the potential for airway blockage will be much higher. Most adults should sleep at least seven to nine hours each night, including on the weekends.