How to Stop Snoring? Best Anti Snoring Devices

Snoring happens when relaxed tissue in your throat vibrates as air squeezes past a partly blocked airway. Most snoring is harmless, but loud, frequent snoring can be a sign of sleep apnea. The right fix depends on why you snore: mouth breathing, nasal congestion, your tongue, or your sleep position each call for a different device. Below we match the cause to the solution, cover the lifestyle changes that help, and flag when snoring is worth a doctor's visit.

If your snoring is loud and constant, or your partner notices you gasp or stop breathing, skip ahead to a home sleep test. That pattern can point to sleep apnea, and no anti-snoring gadget treats that.

What causes snoring?

Snoring is the sound of partly blocked airflow during sleep. As Mayo Clinic explains, "the tissues in your throat can relax enough that they partially block your airway and vibrate" (Mayo Clinic). Where the blockage happens shapes what kind of snorer you are, and which device will actually help.

Loud, jarring snoring is worth taking seriously. Cleveland Clinic notes it "may be a sign of a more serious sleep disorder, like sleep apnea" (Cleveland Clinic).

The best anti-snoring devices, by cause

Match the device to what is actually blocking your airway. These are the options we carry, grouped by the type of snoring they target.

For mouth breathing: mouth tape

Mouth tape gently holds your lips together so you breathe through your nose. A small study of mouth-breathers with mild obstructive sleep apnea found mouth taping reduced snoring and apnea events (Lee et al., 2022). Be honest with yourself about the caveats, though: the evidence is limited, and a 2025 systematic review warns of "a potentially serious risk of harm for individuals indiscriminately practicing this trend" (Rhee et al., 2025). Never use mouth tape if your nose is congested or blocked, and check with a clinician first if you might have sleep apnea. Our CPAPtape is also handy for CPAP users on a nasal mask who want to keep their mouth closed.

For back sleeping: positional therapy

If you mostly snore on your back, positional therapy nudges you onto your side, where the airway stays more open. It works: a study found positional therapy significantly reduced snoring in people with positional obstructive sleep apnea (Chen et al., 2015). The CPAPology Sleep Noodle is a simple, no-tech way to discourage back sleeping. More on this in our guide to the best sleep position.

For nasal congestion: nasal strips, dilators, and EPAP

Nasal strips and dilators hold your nostrils open to ease airflow. Set expectations honestly: they can improve nasal breathing, but research shows "nasal dilators have demonstrated improved nasal breathing, they have not shown improvement in obstructive sleep apnea outcomes" (Camacho et al., 2016). Think of them as comfort aids, not sleep apnea treatment. For a stronger, prescription option, the Bongo Rx is a nasal EPAP device cleared for mild to moderate sleep apnea and snoring.

For tongue and jaw: oral appliances

When your tongue or lower jaw falls back during sleep, a mandibular advancement device (MAD) or oral appliance holds the jaw slightly forward to keep the airway open. This is the best-supported device category for snoring: the American Academy of Sleep Medicine recommends "that sleep physicians prescribe oral appliances, rather than no therapy, for adult patients who request treatment of primary snoring" (Ramar et al., 2015). The FDA groups these intraoral devices into mandibular repositioners, tongue-retaining devices, and palatal lifting designs (FDA). We carry the adjustable SmartGuard and the custom-fit myTAP oral appliance.

Which device fits your snoring?

Browse the full range on our anti-snoring devices page.

Lifestyle changes that reduce snoring

Devices help, but a few habits often make the biggest difference, and they are free:

• Sleep on your side. Back sleeping lets the tongue and throat tissue fall back and block the airway.
• Reach a healthy weight. Extra tissue around the neck narrows the airway.
• Limit alcohol and sedatives before bed. They relax throat muscles, which worsens snoring.
• Treat allergies and congestion. Saline sprays or a humidifier keep your nasal passages clear.
• Quit smoking. Smoke irritates and inflames the airway.

Sharing a bed with a snorer? Our guide on how to sleep with a snoring partner has more.

When to see a doctor

Snoring is often harmless, but it can be a sign of obstructive sleep apnea. Talk to a clinician if your snoring comes with any of these:

• Loud, chronic snoring with pauses, gasping, or choking sounds.
• Daytime fatigue even after a full night's sleep.
• Morning headaches or a sore throat.
• High blood pressure.
• A partner who notices you stop breathing.

An easy first step is a home sleep test you take in your own bed. If it points to sleep apnea, our guide to getting diagnosed walks through what comes next.

Frequently Asked Questions

What causes snoring?

Snoring is the sound of partly blocked airflow during sleep, when relaxed throat tissue vibrates. Common causes include nasal congestion, open-mouth breathing, the tongue falling back into the airway, and sleeping on your back.

Do anti-snoring devices actually work?

Yes, for many people, when matched to the cause. Oral appliances have the strongest evidence for primary snoring, positional aids help back sleepers, and nasal strips ease congestion but do not treat sleep apnea.

Is there a medically proven anti-snoring device?

Oral appliances (mandibular advancement devices) are recommended by the American Academy of Sleep Medicine for primary snoring. Nasal EPAP devices like Bongo Rx are FDA-cleared for mild to moderate sleep apnea and snoring.

Is mouth taping safe for snoring?

The evidence is limited. A small study showed benefit in mouth-breathers with mild sleep apnea, but a 2025 review warns of a real risk of harm. Never tape a congested nose, and get checked for sleep apnea first.

Is snoring always a sign of sleep apnea?

No. But loud, chronic snoring with pauses, gasping, or daytime fatigue can be a warning sign. A home sleep test is the easiest way to find out whether sleep apnea is behind it.

Can snoring be cured?

There is no single cure, but most people can reduce or stop snoring with the right device plus lifestyle changes like side sleeping, reaching a healthy weight, and limiting alcohol before bed.

What is the difference between snoring and sleep apnea?

Snoring is noise from vibrating throat tissue. Sleep apnea is repeated pauses in breathing during sleep, which can raise the risk of heart disease and high blood pressure if left untreated.

How do I choose the right anti-snoring device?

Start with why you snore: mouth tape for mouth breathing (only if your nose is clear), positional aids for back sleepers, nasal strips or EPAP for congestion, and an oral appliance for tongue or jaw snoring.

References

• Mayo Clinic. "Snoring: Symptoms & Causes." mayoclinic.org
• Cleveland Clinic. "Snoring." my.clevelandclinic.org
• Ramar K, et al. (2015). Clinical Practice Guideline for the Treatment of Obstructive Sleep Apnea and Snoring with Oral Appliance Therapy. AASM/AADSM. PubMed (PMID 26094920)
• Camacho M, et al. (2016). Nasal Dilators (Breathe Right Strips and NoZovent) for Snoring and OSA: A Systematic Review. PubMed (PMID 28070421)
• Lee YC, et al. (2022). The Impact of Mouth-Taping in Mouth-Breathers with Mild OSA. PubMed (PMID 36141367)
• Rhee J, et al. (2025). Mouth Taping for Sleep-Disordered Breathing: A Systematic Review. PubMed (PMID 40397877)
• Chen WC, et al. (2015). Treatment of snoring with positional therapy in positional OSA. PubMed (PMID 26657174)
• U.S. FDA. Intraoral Devices for Snoring and/or OSA: Class II Special Controls Guidance. fda.gov