Simple changes in your sleep habits and environment can reduce snoring significantly. If you snore loudly, we recommend trying these home remedies to reduce the severity of your snoring. These involve adjusting your sleep position, keeping allergens at bay, and using supportive pillows.
Here are some of the most common options:
Mandibular Device
A Mandibular Device (MAD) is a mouthpiece that gently repositions the jaw to prevent airway obstruction, so if your snoring is due to jaw or tongue position — this is the device for you.11 These mouthpieces are often custom-fitted by a dentist or orthodontist to ensure maximum comfort and effectiveness. By advancing the lower jaw slightly forward, MADs help to keep the airway open, which can significantly reduce snoring and improve overall sleep quality.
Sleep Reposition Device
Sleep repositioning devices come in various forms, such as wearable bands, vibrating alarms, and special pillows, all designed to encourage side sleeping. For people who usually sleep on their back, these devices may help reduce snoring by training the body to stay on its side. This position can prevent the tongue and soft palate from collapsing to the back of the throat and blocking airflow. The goal is to help you gradually develop a habit of side sleeping, which may lower both how often and how loudly you snore.
While these devices can be effective for many, they may not work for all types of snoring. It’s a good idea to discuss options with a healthcare professional if snoring persists.¹²
Chin Strap
Chin straps are designed to support the jaw and encourage breathing through the nose, which can help reduce the vibrations that cause snoring.13 While they may not necessarily work for everyone, especially if nasal congestion or other structural issues are present, they are particularly useful for people who snore due to mouth breathing or have mild sleep apnea. Consulting a healthcare provider can help determine if a chin strap is a suitable option for your snoring concerns.
Nasal Strips or Dilators19
Nasal passages play a crucial role in breathing and can significantly contribute to snoring. When nasal passages are congested or narrow, it can force you to breathe through your mouth, which often leads to snoring. Conditions like a stuffy nose, allergies, or a deviated septum can exacerbate this issue. To reduce snoring, it’s essential to keep your nasal passages open. Nasal strips or dilators can help improve airflow by widening the nasal passages, making it easier to breathe through your nose.
Surgery is typically considered as a last resort treatment when others have failed or are unsuitable. These procedures can remove or reposition tissues that may be blocking the airway, helping to improve airflow and reduce snoring.¹⁵
Here are a few common surgical options:
Recovery and results vary, so it’s important to consult a doctor to find the best option. Surgery is a serious step and should be considered carefully.
If snoring is affecting your sleep quality, your daily life, or your partner’s rest, it may be time to speak with a healthcare professional. While home remedies and lifestyle changes can help, persistent or loud snoring may be a sign of an underlying condition like obstructive sleep apnea (OSA). A doctor can help identify the cause and recommend the right treatment.
Not sure where to start? Take our online sleep assessment — it’s a simple first step toward getting the answers and support you need.
