Home » How to Prevent Snoring? | Ultimate Guide

How to Prevent Snoring? | Ultimate Guide

Snoring sounds and symptoms such as restless sleep and breathing pause while sleeping not only hassle you but also annoy your family or other people around you.

For example, snoring during a flight can disturb the other passengers.

Let’s get started to learn possible snoring treatments.

Here is a list of the best ways and devices to prevent snoring while sleeping.

Solutions To Prevent Snoring While Sleeping

1. Position therapy

Position therapy or sleeping on your side can be a natural way to avoid snoring or at least reducing snoring sounds.

A study shows that position therapy such as head-positioning pillow can reduce the severity of snoring considerably in adults who are suffering from mild-to-moderate positional obstructive sleep apnea.

Also, another study demonstrates that sleeping on your left or right side together with weight loss and the use of a nasal spray can decrease frequencies of snoring highly in men who snore heavily.

2. Nasopharyngeal Airway Tube

A nasopharyngeal airway (NPA) or also called nasal trumpet is used if the cause of snoring is because of nasal problems closing the airflow while sleeping.

You should insert this tube into your nasal passageway to keep the airway open and avoid snoring. 

A study on a 35-year-old man says that a nasopharyngeal airway tube may reduce the snoring sound but, it may be unendurable for everyday wear.

3. Chin strap

Wearing a chin strap is another snoring solution that can help to keep airways open.

Producers claim that wearing this device while sleeping can stop snoring instantly, when in fact, results of a study show they are unsuccessful for the prevention of the snoring.

What is more, it isn’t a good choice for people who suffer from nasal problems such as nasal congestion, sinus infections, polyps, or any other nose disorders.

For the reason that while wearing a chin strap, your nose is the only possible way for breathing.

I think wearing chin straps can help you avoid snoring during a flight.

If you would like to try, you can find it here.

4. Nasal Strip

Nasal stuffiness is one of the causes of snoring and low quality sleep.

The outcome of a study on using nasal valve dilations for ten days are as following:

  • 18% increases in the nasal airflow
  • Significant decreases in both the frequency and severity of obstructed breathing.
  • 47% decrease in the apnea index 
  • A strong decrease in snoring noise

Also, the conclusions of another study on 35 men and women say that using Breathe Right nasal strip is an easy way to prevent snoring, and reduce mouth dryness.

Breathe Right strips are available online.

5. Anti-snoring mouthpiece

Using a mouthpiece can be an instant method to stop snoring.

A mouthpiece keeps your airways open that leads to breathing better while sleeping.

A study on the effects of the mouthpiece on gas exchange criteria shows a custom-fitted mouthpiece can improve parameters such as the volume of oxygen consumption over time.

Also, these types of snoring devices may help reduce symptoms of snoring such as the dry mouth, sore throat, and daytime tiredness.

AirSnore™ is one of the mouthpieces that you can order online.

6. head-positioning pillow

The head-positioning pillow is a Position therapy way of dealing with snoring.

These types of pillows can put your head in a position that can keep the airway open by preventing your tongue from falling back.

A study on 22 participants concludes that changing the head position while sleeping can reduce snoring severity.

There is a good collection of anti-snoring pillows here.

Chen, W. C., Lee, L. A., Chen, N. H., Fang, T. J., Huang, C. G., Cheng, W. N., & Li, H. Y. (2015). Treatment of snoring with positional therapy in patients with positional obstructive sleep apnea syndrome. Scientific reports, 5, 18188. https://doi.org/10.1038/srep18188

Braver HM, Block AJ, Perri MG. Treatment for snoring. Combined weight loss, sleeping on the side, and nasal spray. Chest. 1995;107(5):1283-1288. doi:10.1378/chest.107.5.1283

Camacho, M., Chang, E. T., Fernandez-Salvador, C., & Capasso, R. (2016). Treatment of Snoring with a Nasopharyngeal Airway Tube. Case reports in medicine, 2016, 3628716. https://doi.org/10.1155/2016/3628716

Bhat, S., Gushway-Henry, N., Polos, P. G., DeBari, V. A., Riar, S., Gupta, D., Lysenko, L., Patel, D., Pi, J., & Chokroverty, S. (2014). The efficacy of a chinstrap in treating sleep-disordered breathing and snoring. Journal of clinical sleep medicine: JCSM: official publication of the American Academy of Sleep Medicine, 10(8), 887–892. https://doi.org/10.5664/jcsm.3962

Höijer, U., Ejnell, H., Hedner, J., Petruson, B., & Eng, L. B. (1992). The effects of nasal dilation on snoring and obstructive sleep apnea. Archives of otolaryngology-head & neck surgery, 118(3), 281–284. https://doi.org/10.1001/archotol.1992.01880030069015

Ulfberg, J., & Fenton, G. (1997). Effect of Breathe Right nasal strip on snoring. Rhinology, 35(2), 50–52.

Garner, D. P., Dudgeon, W. D., Scheett, T. P., & McDivitt, E. J. (2011). The effects of mouthpiece use on gas exchange parameters during steady-state exercise in college-aged men and women. Journal of the American Dental Association (1939), 142(9), 1041–1047. https://doi.org/10.14219/jada.archive.2011.0325

Cazan, D., Mehrmann, U., Wenzel, A., & Maurer, J. T. (2017). The effect on snoring of using a pillow to change the head position. Sleep & breathing = Schlaf & Atmung, 21(3), 615–621. https://doi.org/10.1007/s11325-017-1461-1

Ambardekar, N. (2020, April 18). Best Pillows to Help You Stop Snoring. Retrieved July 17, 2020, from https://www.webmd.com/sleep-disorders/sleep-apnea/best-pillows-snoring