Stop Snoring Today!!

 Information on How to Stop Snoring

Welcome to Stop Snoring RX!  

        Are you looking for solutions to stop snoring?  Perhaps you're reading this at 2 a.m. because your partner's snoring sounds like a chainsaw next to you and you can't sleep?  Fortunately, we’re here to help!

My name is Chris, and I snore … or so my long-suffering wife kept telling me!  I’d wake up tired, and would often have a dry mouth because of it, but it was her quality of sleep that really suffered.  After enduring years of interrupted sleep, we'd had enough!  I was determined to fix this problem once and for all.

Finding a cure to my snoring was a very trying process, but eventually I figured it out, so I decided to start this website to help others do the same.  Along the way you’ll find my honest reviews of the various anti-snoring devices I've used plus other helpful articles related to sleep and snoring.  

Stop Snoring Aids


anti-snoring chinstraps

Generally Works Best For:  Mouth Snorers


Recommended Devices:

Product

Rating

Material

Clinical Trials

Price

Buy Now

anti-snoring chin strap

High quality nylon and breathable, lightweight spandex

Yes

$119.97
BOGO

Zenstrap Anti-Snoring Chinstrap

Soft and flexible fabric, high quality

Yes

$79.00

BOGO

SnoreTek Chinstrap

Soft fabric with adjustable velcro straps

Yes

$38.90

Disclosure:  This article contains affiliate links.  The owner may receive a commission if you click through and make a purchase.  This comes at no additional cost to you and does not affect the recommendations made by the author.

What Causes Snoring?

why we snore

The way snoring is depicted in the movies and popular media, you can be forgiven for thinking it is only overweight men or the elderly who snore. The reality is often far removed from this stereotype.  Many young people, both men and women, and even people who are very skinny may snore – my two year old even snores.  This is not difficult to understand once you get the basic idea of why we snore.  

When you fall into a deep sleep, the muscles in your mouth cavity relax, and this can cause them to fall back, blocking the airways. As the air forces its way across these tissues, there is a forced vibration that causes the typical sound of snoring.

Snoring can be caused by any of these factors:

  • Fat around the neck area – as you sleep, the extra weight around your neck pushes down on your throat. This partially collapses the airways, causing snoring.
  • Sleeping on your back – this causes your tongue to settle more toward the back of your mouth, obstructing your airways.
  • A deviated nasal septum – The skin and cartilage separating your two nostrils is crooked, which means air doesn’t enter your body smoothly.
  • Allergies or a cold – A stuffy nose will block air passages, and/or cause you to breathe through your mouth when you sleep.
  • Poor muscle tone in the throat – As we age, the muscles in our throat weaken (just as our skin begins to wrinkle on the outside.) When we sleep, gravity makes the muscles hang down, narrowing the passageways
  • Pregnancy – Yup, a woman who has never snored before could be a chainsaw at night. This is due to hormonal changes going on in her body, as well as excess weight gain. It often causes swelling, which means the throat and airways will become more narrow. It will usually disappear after you give birth. However, talk to your doctor about your snoring. It could also be a sign of hypertension, which could lead to preeclampsia, one of the main causes of death due to pregnancy. Yikes!
  • Alcohol and sleeping pills – They contribute to the over-relaxing of throat muscles and the tongue to move to the back of your mouth when you lie on your back.  Avoid them if you want to stop snoring.
  • Throat structure – a long uvula (the dangling piece of tissue at the back of the throat), a soft palate (the roof of your mouth), an overbite (the tongue has less room due to a smaller chin), a short neck or large tonsils can all cause vibrations and obstructions while sleeping.

Health Risks of Snoring

Snoring is often the butt of jokes, but it could be a sign of very serious conditions and cause health risks. Talk to your doctor, who can refer you to a sleep specialist. They will find out why you snore, and recommend some solutions.

Potential health risks include:

  • Sleep Apnea this is one of the most serious conditions, as you actually stop breathing – sometimes several hundred times per night. This not only starves your body of oxygen, but you can never get a good night’s sleep due to constantly disturbed sleep (even if you don’t remember it).  If you often wake up drowsy, with a sore throat, and you will be tired all day. The solution is a CPAP machine, a mask you put over your head. This helps increase air pressure in your throat, preventing your mouth and throat muscles from collapsing while you sleep.
  • Heart ProblemsYears of sleep apnea and interrupted sleep patterns will take its toll on your heart. The main cause is high blood pressure, which will enlarge your heart to dangerous levels.
  • Poor Quality of LifeConstantly bad sleep means drowsiness and lack of energy during the day. This not only means you will perform poorly while awake, you could have a serious accident while driving or operating heavy machinery.
  • Relationship ProblemsSnoring affects everybody in your household. It could cause your partner to sleep in another room, make them resentful, and even cause break-ups.

How to Stop Snoring

man snoring

As we've seen, there are several factors to determine whether you snore in your sleep. The treatment for snoring therefore depends on identifying the cause and finding the right method of action to help you (and your family members) get a quiet, good night of sleep.

Lose Weight Because excess weight presses down on your throat, losing excess pounds can help alleviate this.

Have an Early Dinner – Heavy digestion can also be a factor, so don’t have a large meal within two hours of bedtime.

Avoid Alcohol and Sleeping Pills – These substances loosen your muscles too much … you’ll have to also treat the way to try and fall asleep if you rely on these too much.

Don't Smoke –  Smoking irritates and inflames your airways.  If you smoke … quitting could eliminate your snoring problem.

Perform Throat ExercisesStrengthening the muscles of your throat could help reduce or eliminate your snoring problem.  By tightening the skin around the throat, you reduce the amount of vibration that occurs during sleep.  You can try these several times a day to tone and strengthen the muscles:

  • check
    repeat vowel sounds quickly and often
  • check
    slide your tongue behind your top row of teeth several times
  • check
    contract your inner muscles with swallowing and chewing motions
  • check
    take singing lessons

Anti-Snoring Devices – This is perhaps the most common method to stop snoring and our personal recommendation if the above lifestyle changes were unsuccessful – using a specific device that helps treat your condition. This can be either a pillow to help align your neck a certain way, a chin strap to keep your mouth closed, a device to widen your nasal passages, or a special mouthpiece designed to reduce vibrations, among others.

Surgery In extreme cases, you can have surgery to remove your over-sized tonsils (if that’s causing the problem) or surgery to cut away excess tissue, widen your airway or fix a deviated septum.  Be warned that surgery is not without its risks and should only be considered if you have exhausted all alternative treatments.

What Type of Snorer Are You?

Before you know which snoring device will work for you, you need to find out what type of snorer you are – what is the reason you snore?  Do you snore with your mouth open on your pillow?  Suck wind through the nose and let it out with a blast?  Or do you feel the rumble deep in your chest?

According to sleep experts, there are different types of snoring, and each needs different treatment.  Once you figure that out, you can find a solution.  Listed below are the main types of snoring and what you can do about them.

The Mouth Snorer


mouth snorer

“Mouth snoring” is usually caused by excess tissue in the mouth or throat, an improperly placed jaw, an improperly positioned head and neck or over-relaxation of the muscles in the vault of the mouth.  

What To Do About It  Try a snoring mouthpiece.  This is a comfortable but firm item that forms to the mold of your teeth.  Place it in your mouth at night and it will keep your jaw pulled forward, in your normal awake position, so that it doesn’t slip back at night and cause snoring.  If you or your partner notices that you do not snore if your mouth is closed, you can also try a chin strap – which is far more comfortable than a mouthpiece, but is only effective if it is due to the position of your jaw.  If you feel incorrect placement of your head and neck are the problem, try an ergonomic anti-snore pillow.

The Nasal Snorer


female nasal snorer

Issues originating from the nose can disturb sleep patterns and cause snoring. Conditions that cause nasal snoring may include a deviated septum (misaligned bone in the nose), blocked sinuses or nasal polyps (tiny, non-cancerous growths in the nose). Your partner may notice a whining sound coming from your nose when you snore, and you may snort and awaken yourself.

What To Do About It  Nasal snorers are the category that will most benefit from breathing strips.  These are placed across the bridge of your nose in order to keep it open at night. Nasal inserts and/or sprays may also be helpful.  If you suspect a deviated septum or nasal polyps, see your doctor.  Both can easily be fixed via surgery.  Blocked sinuses could indicate allergies or narrow cavities – see your doctor as well.

The Gasping/Breathing-Impeded Snorer


Breathing-Impeded Snorer

If you’re being jerked awake by your own snoring, or if your partner has noticed that you snore deeply, then seem to stop breathing for a few moments, a more serious condition known as obstructive sleep apnea (OSA) may be present.

During an OSA episode, you do in fact stop breathing, even if only for a few seconds. These lapses in oxygen are followed by a “panic” reaction in your body that makes you wake up so you can breathe in sharply. This constant sleep / waking up can have long-term health consequences.

What To Do About It  See your doctor. Your doctor may suggest a sleep study to determine whether or not you’re having OSA episodes, and if so, how often. Some OSA sufferers have only a few episodes per night; others have many per hour.

A sleep study is easy. Electrodes are attached painlessly to your head, chest and sometimes to your pulse points using a sticky conductor gel. You are then asked to sleep. Many people have trouble getting to sleep initially under these conditions, but eventually, you’ll tire and doze off. While you’re sleeping, technicians will be awake to watch out for snoring, possible OSA and to monitor your heart and blood pressure.

After the sleep study, the results will be sent to your doctor. She can then guide you through the process of trying different techniques to help stop your OSA episodes. Many OSA sufferers utilize a continuous positive airway pressure (CPAP) device so they will receive enough oxygen during the night. In some cases, surgery on excess fleshy tissue may help as well.

How to Discover Your Snoring “Style”

There are a few hints as to where your snoring originates, but it’s easiest to enlist in the help of a partner. If your spouse has been suffering with your snoring, it probably won’t be difficult to ask him or her to take part in this experiment.

Have your partner record your snoring. Yes, this is embarrassing, but it’s the best way to listen to and watch your snoring later.

If your partner awakens due to your snoring, have her jot down (or make a mental note of): whether your mouth is open; whether you seem to rumble or gasp; whether there is a wheezing noise and other notable aspects of your snoring.

If you don’t have a partner to help, try to observe yourself when you wake from a snore. Is your mouth open? Did you feel nasal pressure?  Do you feel as if you may have stopped breathing for a second, and/or that you “jerked” awake from a snore or felt a choking sensation?

Whatever snoring type you may be, it’s essential to be informed.  Take notes along with you to the doctor if you feel you might forget something.  Details are important; they will help your doctor determine what the right course of action is for you.

How to Choose an Anti-Snoring Device

People often wonder if anti-snoring devices actually work?  I can speak from experience and say, "yes, they do work."  The problem is, not every device works the same for everyone, so you may have to try several different methods until you find the one that works best for you.

Comparing between these devices has no meaning because each one works on a different mechanism and comes with its own pros and cons. The most important thing to remember is that rather than looking at which is the best anti-snoring device, you ought to focus on which one is the best for you.

Once you have determined what type of snorer you are, its time to consider which device will be most suitable for you.  It is best to first talk to your doctor or dentist to see what type of device they recommend.  

Remember, this process may take some trial and error.  Everyone's situation is a little different so you may have to experiment with multiple devices before you settle on the one that works best for you.  Don't be discouraged if your first purchase doesn't cure your snoring problem right away.  

Most of these products offer some sort of return policy and are rather low-cost anyways -- especially when compared to more serious alternatives such as surgery, so just keep trying.  I personally went through about 4 devices before I landed on the one that worked for me.

Now we will take a look at some of the most popular anti-snoring devices on the market and discuss their inherent strengths and weaknesses.

Anti-Snoring Mouthpieces


anti-snoring mouthpieces

Generally Works Best For:  Mouth Snorers

Anti-snoring mouthpieces are dental devices placed within the mouth to help reduce snoring.  Mouthpieces come in two general designs: tongue stabilizing devices and mandibular advancement devices.  Some anti-snoring mouthpieces hold up the soft tissues of the palate; others pull the jaw in front and prevent the tongue from falling back.  

Although there are several different models available, all such devices work on the principle of stabilizing the tissues within the mouth and throat to prevent airway restriction.  If your snoring is a result of tissues blocking the airway, anti-snoring mouthpieces are likely to provide you relief.

There are a few disadvantages, though.  For instance, you need to insert the mouthpiece into your mouth every night before sleeping, which can take some getting used to.  Occasionally, if the anti-snoring mouthpiece is too tight a fit, it can lead to problems with the jaw joint; so it is important to choose the right model that is effective without causing you discomfort. 

Some people also find that using the mouthpiece makes their mouth secrete a greater amount of saliva which causes drooling.  Still others may find that their mouth tends to stay open when they use the anti-snoring mouthpiece, and this can cause a dry mouth.  If these problems become too burdensome, you could always try using a chin strap that keeps your jaws in position, so the mouth is held closed during sleep. 

Tongue Stabilizing Devices (TSD)  

A tongue stabilizing device is a plastic or silicone insert that helps open the airway by "stabilizing" the tongue and pulling it forward while you sleep.  This is accomplished through light suction that prevents your tongue from relaxing into your throat when you're asleep.  

As you know, the primary cause of snoring is due to a restriction of the airway.  The tongue is often the culprit of the blockage, so this type of device can be very beneficial for some.  TSDs do not manipulate the position of the jaw such as mandibular advancement devices and are generally safe for those with dentures.

Popular TSDs may have slight design differences but generally perform in a similar manner, by using a soft chamber that suctions to your tongue and secures it in the forward position.

Mandibular Advancement Devices (MAD)

In people who snore because of vibration of the back of the tongue, a mandibular advancement device (MAD) – also called a mandibular repositioning splint – may work better than other anti-snoring devices. This is designed in such a way that it causes your tongue and jaw to move forward, preventing the tongue from blocking the airways.

It’s similar to a mouthpiece as described at the beginning of this article, but must be custom-fitted for your mouth.  The best MAD’s often offer further customization through incremental advancement of the jaw via a mechanism on the device.  The patient can increase or decrease the angle of the mouthpiece until the ideal alignment in the throat is achieved, and the snoring stops.

An orthodontist-designed MAD that is customized for you has an advantage over a simple anti-snoring mouthpiece in the sense that it can also help with sleep apnea. The drawback is that they may not be as comfortable, and are much more expensive … though many are prescription-only, so your health or dental insurance may pick up most of the tab.

There are three different types of MAD:

Boil and bite MAD – These are the most cost-effective and can be bought over-the-counter or online.  These mouthpieces are fitted by the patient by emerging the device in hot or boiling water to soften the material, placing in the mouth and biting down to form a mold, and then placing in ice water to retain its shape.

Semi-custom MAD – Slightly more expensive, a semi-custom MAD involves the user taking a mold of their mouth and then sending it away to be custom fitted.  A few days or weeks later, a quality device is returned - often with some ability for incremental adjustment.

Custom Dental MAD – The best fitting MAD will likely be custom made in-person by your physician, dentist or sleep specialist.  These devices come with a premium price tag but are often covered under insurance.  A custom MAD is a good option for those with specific needs that can't be addressed with a one-size-fits-all mouthpiece. 

Is a Mouthpiece Right For You?

Note that these are NOT an option if you have sleep apnea – you will need a CPAP machine for that.

If you decide to try a mouthpiece, which one works?  It mainly depends on how you snore. Often you will have to try a few before you find one that works for you. Luckily, most manufacturers have a money-back guarantee.

I spent many years snoring until it got so bad I went to see a doctor. He recommended a mouthpiece, and it took a few before I found one that not only worked, but was comfortable for me.

Stop Snoring Aids


anti-snoring chinstraps

Generally Works Best For:  Mouth Snorers


Recommended Devices:

Product

Rating

Material

Clinical Trials

Price

Buy Now

anti-snoring chin strap

High quality nylon and breathable, lightweight spandex

Yes

$119.97
BOGO

Zenstrap Anti-Snoring Chinstrap

Soft and flexible fabric, high quality

Yes

$79.00

BOGO

SnoreTek Chinstrap

Soft fabric with adjustable velcro straps

Yes

$38.90

Closing Thoughts

Snoring isn’t just an annoyance to yourself and those around you – it could indicate health problems such as chronic sinus problems, obesity or potentially life-threatening conditions like sleep apnea.

Do yourself a favor and give an anti-snoring device a try.  Hopefully you can find as much relief from one as I have.  Best of luck!

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