REMEDIES
Snoring remedies, by the evidence
Every common remedy, what it does and what the research found, from the best supported to the least.
There is no single cure for snoring, because people snore for different reasons. A back sleeper with a clear nose needs something different from someone who breathes through the mouth because of allergies. That is why the best place to start is a simple plan: how to stop snoring goes through the remedies in the order most worth trying.
| Remedy | Best for | Evidence |
|---|---|---|
| Side sleeping | People who snore mostly on their back | Moderate |
| Anti-snore mouthguards | Persistent snoring, ideally fitted by a dentist | Strong |
| Mouth and throat exercises | Anyone willing to practise daily for weeks | Moderate |
| Weight loss | People carrying extra weight | Moderate |
| Less alcohol in the evening | Snoring that is louder after drinks | Moderate |
| Treating a blocked nose | Allergies or a stuffy nose at night | Moderate |
| Nasal strips and dilators | Snoring from a narrow or blocked nose | Weak to moderate |
| Raising the head of the bed | Back sleepers who can't stay on their side | Weak |
| Mouth taping | Mouth breathers with a clear nose, with care | Weak |
| Chin straps | Little evidence that they help | Weak |
| Medical treatments | Sleep apnea, or snoring that nothing else helps | Depends on the treatment |
Whatever you try, test it properly. Snoring changes from night to night on its own, so one quiet night proves little. Testing a remedy explains a simple way to find out what really helps you.
- RemedyHow to stop snoringA step-by-step plan, from what you can try tonight to what needs a dentist or doctor.
- RemedySleeping on your sideFor many snorers, the simplest remedy of all. The hard part is staying there.
- RemedyNasal strips and dilatorsThey open the nose. That helps some snorers a lot and others not at all.
- RemedyMouth tapingPopular online, with little evidence so far. Read this before you try it.
- RemedyAnti-snore mouthguardsThe device with the best evidence for snoring, especially when a dentist fits it.
- RemedyChin strapsSimple and cheap, but the evidence that they help is weak.
- RemedyMouth and throat exercisesDaily exercises for the tongue, soft palate and throat. Small trials found they roughly halved snoring.
- RemedyA blocked nose and allergiesWhen the nose is the problem: rinses, sprays, strips and a bedroom that's kinder to allergies.
- RemedyRaising the head of the bedA small tilt for back sleepers who can't stay on their side.
- RemedyMedical treatments for snoringCPAP, oral appliances and surgery: what doctors offer, and why a diagnosis comes first.
- RemedyHow to test a snoring remedyOne quiet night proves little. Here is a simple, fair way to find out what really helps you.
COMING SOON
Find out
how you snore.
Snores listens through the night on your iPhone and shows you in the morning how much and how loudly you snored, with clips of the loudest moments. Tag what you tried and see what goes with quieter nights. The sound stays on your iPhone.
Meet Snores
This page is general information, not medical advice. Snores is not a medical device and does not diagnose sleep apnea or any other condition. If you are worried about your sleep or your breathing, talk to a doctor.