Do products that claim to stop snoring actually work?

View from above of a couple in bed, the husband is asleep and snoring while the wife is awake and has her ears blocked with her fingers.

Snoring is more than an annoying nighttime quirk; it's an issue that can affect your relationships, sleep quality, and health. Fortunately, certain lifestyle changes and products can help you manage this common problem.

What causes snoring?

Snoring occurs when airflow through the mouth and nose is partially blocked during sleep. The blockage causes the surrounding tissues to vibrate and produce sound — snoring.

Various factors can narrow the airway and cause snoring, including relaxed throat muscles or a backward-slipping tongue. Here are some common factors that make snoring more likely:

being overweight, which adds extra tissue around the neck that compresses the airways
nasal issues like a deviated septum
nasal polyps
congestion from colds or allergies
structural features, such as a long soft palate or uvula (the back part of the roof of your mouth), or swollen tonsils or adenoids
poor muscle tone due to aging
alcohol and certain medications that allow the airway to collapse more easily.

In some cases, snoring may indicate sleep apnea, a serious condition where breathing repeatedly stops and starts during sleep. You can read more about sleep apnea below.

Anti-snoring products

Anti-snoring products, such as oral appliances or positional aids, can reduce snoring when used correctly. These devices most often work by helping to keep your airway open during sleep. This reduces the vibrations that cause snoring.

Anti-snoring devices are often self-administered. If a device doesn't alleviate your snoring, your doctor can help you explore other treatment options and address any underlying causes.

Positional aids

Research shows that sleeping on your side (rather than on your back) can significantly reduce both the intensity and duration of snoring in many individuals without sleep apnea. For some people, positional aids that encourage side sleeping are a practical and low-cost way to reduce snoring.

Positional aids can range from tennis balls sewn into the back of sleepwear to specialized devices that prompt your body to change position. Specialized vests, pillows, and alarms are examples of positional aids that can help snorers who struggle to maintain a side-sleeping posture.

A published in Sleep & Breathing found the effectiveness of positional aids varies from product to product. For example, vests with inflatable chambers were found to reduce snoring rates by more than half in positional-dependent snorers. Wedge pillows also significantly decreased snoring. On the other hand, wearable alarm devices that alerted snorers if they were sleeping on their back did not lead to significant improvement in snoring frequency.

Researchers found that some users did not use the devices long-term because of issues with discomfort. Despite mixed findings, positional aids remain a low-risk option worth trying for snorers, especially those who notice improvements when sleeping on their side.

Oral appliances

Oral appliances work by keeping the airway open during sleep. These appliances fit over the teeth like retainers, and work by repositioning the jaw or holding the tongue forward to prevent airway obstruction.

Oral appliances can improve sleep quality for both the user and their bed partner. When prescribed by a doctor and fitted by a dentist, these devices can be a comfortable and effective solution to address chronic snoring. (You can also purchase over-the-counter "boil and bite" oral appliances that you mold yourself.)

While oral appliances can be effective, they are not without potential drawbacks. Some users experience temporary side effects such as drooling or jaw discomfort. And long-term use may lead to issues like changes in bite alignment. However, many people adjust to these devices with minimal discomfort, especially when they are properly fitted and regularly monitored by a dentist.

Devices

A relatively new device, called eXciteOSA, was to reduce snoring and mild sleep apnea. The device is worn in the mouth and used while awake. It helps snoring by strengthening tongue muscles to prevent airway obstruction during sleep. It works by delivering gentle electrical stimulation through a mouthpiece with electrodes positioned above and below the tongue.

In a clinical trial, users completed daily 20-minute sessions for six weeks, followed by weekly maintenance sessions. The trial showed improvements in the severity of sleep apnea as well as the percent of time spent snoring loudly. Side effects included excessive salivation, gagging, and tongue discomfort.

Lifestyle changes to reduce snoring

Reducing snoring frequency and intensity does not necessarily require spending money on a device. Some (free) lifestyle changes may help you reduce snoring.

Avoid alcohol. Refrain from drinking alcohol within three hours of bedtime to prevent airway muscles from relaxing excessively during sleep.
Maintain a healthy weight. Losing weight can decrease the amount of tissue in the neck and throat, reducing airway obstruction.
Address nasal issues. Use saline rinses for a stuffy nose, minimize allergens in your bedroom, and consider a humidifier or medication for swollen nasal tissues.
Quit smoking. Smoking irritates and inflames the upper airway, increasing the likelihood of snoring. Even exposure to secondhand smoke can contribute to the problem.
Adjust sleeping position. Sleep on your side to prevent your tongue from blocking your airway. Try a body pillow, or sew a tennis ball to the back of your sleepwear to stay off your back.
Elevate your head. Use extra pillows, a wedge pillow, or elevate the head of your bed to improve airflow.

These strategies can help with simple snoring. But if symptoms like gasping, nighttime awakenings, or daytime sleepiness persist, consult a doctor to check for sleep apnea.

Could your snoring be a sign of sleep apnea?

Snoring can sometimes be a warning sign of obstructive sleep apnea (OSA), a sleep disorder that causes people to repeatedly stop breathing for short periods during sleep. Other signs and symptoms of sleep apnea include excessive daytime sleepiness, difficulty concentrating, morning headaches, or waking up feeling unrefreshed.

It's important to see a doctor if you (or your bed partner) suspect you have sleep apnea. Untreated sleep apnea can lead to high blood pressure, putting a strain on the cardiovascular system, and other health concerns.

To determine if snoring is a sign of sleep apnea, your doctor will ask about your symptoms and perform a physical exam. They may check for physical factors like a narrowed airway, a large neck circumference, or elevated blood pressure, all of which can indicate a higher risk of OSA.

When doctors suspect sleep apnea, they typically recommended a sleep study to confirm the diagnosis. While sleep studies were once conducted exclusively in overnight labs, home-based sleep studies are now widely available and can provide sufficient data for diagnosis in many cases.