If you’re searching for anti snoring remedies, you’ve probably already tried a few things that didn’t help much. That’s normal. Snoring has several different causes, and the remedy that works well for one person may do almost nothing for another.

Some snoring is occasional and mild. It shows up after a late night, a few drinks, or a head cold. Other snoring is loud, frequent, and disruptive enough that it affects sleep quality for you and anyone nearby.

This guide covers remedies for both situations, ranging from free changes you can make tonight to devices designed for more targeted problems. It’s worth noting upfront that some remedies have much stronger evidence behind them than others, and we’ll be honest about that throughout.

Quick Self-Test: Are You a Mouth Snorer or a Nose Snorer?

Before trying anything, it helps to know where your snoring is coming from. Try this simple test:

• Make a snoring sound with your mouth open.
• Now try making the same sound with your mouth closed.

If you can only snore with your mouth open, your airway is likely narrowing in your throat or from your tongue falling back. Mandibular advancement devices and tongue retaining devices tend to target this problem well.

If you can snore with your mouth closed, nasal congestion or a narrow nasal passage is more likely the driver. Nasal dilators and congestion treatment are worth trying first.

This isn’t a medical diagnosis, but it’s a helpful starting point for choosing where to focus.

Best Remedy for You

If your snoring is caused by…	Try…
Sleeping on your back	Positional therapy
Nasal congestion	Nasal dilators or saline rinse
Mouth breathing	Mouth taping (with caution) or a mouthpiece
Tongue or jaw-related airway narrowing	Anti-snoring mouthpiece
Alcohol or sedatives	Reducing evening use
Excess weight	Weight management
Possible sleep apnea	Medical evaluation

In This Guide

• What Causes Snoring?
• 18 Anti Snoring Remedies That Work
• Which Remedies Work Best?
• Remedies for Different Types of Snorers
• Anti Snoring Remedies for Sleep Apnea
• Remedies That Don’t Work as Well as Advertised
• How to Choose the Right Remedy
• FAQs

Why the Same Remedy Doesn’t Work for Everyone

Snoring has more than one cause, so it makes sense that no single spray, pillow, or mouthpiece works for every person. Based on the design of each remedy in this guide, some are built to address nasal airflow, some target the throat and tongue, and others focus on sleep position. Matching the remedy to your specific cause matters more than picking whichever product has the most reviews. That’s the reasoning behind the self-test above, and it’s worth revisiting if a remedy you try doesn’t seem to help after a couple of weeks.

Buying for a Partner Who Snores?

A large share of people reading about anti snoring remedies aren’t the ones snoring. If that’s you, a direct but kind conversation usually works better than leaving hints or buying a device without discussing it first. If you’re mainly looking for a way to sleep through the noise in the meantime, our guides to white noise machines and how to block out snoring without earplugs can help while you work on a longer-term fix together.

What Causes Snoring?

Snoring happens when air struggles to move freely through your nose and throat while you sleep. The tissues in that space relax more than usual, and as air pushes past them, they vibrate. That vibration is the sound you hear.

Several factors make this more likely.

Why Does Sleeping on Your Back Cause Snoring?

When you lie on your back, gravity pulls your tongue and soft tissues toward the back of your throat. That narrows your airway and makes vibration more likely. This is one of the most common and most fixable causes of snoring.

Can Nasal Congestion Cause Snoring?

Yes. When your nose is blocked, you naturally shift to breathing through your mouth. Mouth breathing changes airflow in a way that often makes snoring worse, even if your throat isn’t the main problem.

Does Mouth Breathing Make Snoring Worse?

In most cases, yes. Breathing through your mouth reduces the natural resistance and filtering your nose provides, and it changes the angle of airflow across your throat tissues, increasing vibration.

Can Alcohol Make You Snore More?

Alcohol relaxes muscles throughout your body, including the muscles that keep your airway open. For many people, a few drinks before bed noticeably increases snoring for that night.

Is Snoring Always Caused by Excess Weight?

No. Extra tissue around the neck and throat can narrow the airway, but plenty of people at a healthy weight snore too. Weight is one contributing factor among several, not a universal explanation.

18 Anti Snoring Remedies That Work

These remedies are grouped from the fastest, lowest-effort changes to more targeted solutions for specific causes. Not every remedy will fit your situation, so use the self-test and the table above to narrow down where to start.

Tier 1: Fast, Targeted Fixes

1. Sleep on Your Side

Back sleeping is one of the most common snoring triggers, so switching positions is often the first thing worth trying. Some people train themselves with a body pillow that makes back sleeping uncomfortable. Others sew a tennis ball into the back of a shirt, though a dedicated positional therapy device (see #10) tends to be more comfortable long term. This works best for people whose snoring is clearly worse when lying on their back.

2. Try an Anti-Snoring Mouthpiece

This is one of the most researched product categories for snoring, so it’s worth understanding how it works.

A mandibular advancement device, or MAD, is a mouthpiece that gently moves your lower jaw forward while you sleep. That forward position helps keep your tongue and throat tissues from collapsing into your airway.

MADs generally come in two types. Custom devices are fitted by a dentist and cost more, but they tend to fit more precisely. Boil-and-bite versions are molded at home and cost less, though the fit is usually less exact.

Potential side effects include jaw soreness, extra saliva, and, with long-term use, minor shifts in tooth position. Fit and adjustability matter here more than almost any other factor, since a poorly fitted device can be uncomfortable enough that people stop using it.

This tends to work best for people who snore primarily through the mouth or throat, based on the self-test above. If you want a closer look at specific options, our guides to the best anti-snoring mouthpiece, our SnoreRx review, our VitalSleep review, and our SnoreRx vs. VitalSleep comparison go deeper into how these products compare.

3. Consider a Tongue Retaining Device

A tongue retaining device, or TRD, works differently from a MAD. Instead of moving your jaw, it uses gentle suction to hold your tongue slightly forward, which keeps it from falling back into your throat.

TRDs can be a reasonable option for people who don’t have a full set of teeth, since MADs need teeth to anchor onto. Good Morning Snore Solution is a commonly recommended option in this category. Some people find the suction sensation takes a few nights to get used to. Our guide to tongue retaining devices covers fit and comfort in more detail.

4. Try Nasal Strips or Nasal Dilators

If your self-test pointed to nasal congestion, this category is worth trying next.

External nasal strips sit on the outside of your nose and gently pull the nostrils open. Internal nasal dilators, like the Mute Nasal Dilator, sit just inside the nostrils and tend to open the airway more noticeably for people with a narrow nasal passage. Breathe Right Extra Strength is a widely available external option if you’d rather start with something simpler.

These work best for nasal-based snoring and typically won’t do much if your snoring is coming from your throat instead.

Tier 2: Behavioral and Positional Changes

5. Elevate Your Head While Sleeping

Raising your head slightly can reduce the amount of tissue that collapses into your throat. A wedge pillow or an adjustable bed base both work for this. It’s worth avoiding an overly high pillow, though, since that can bend your neck at an angle that makes breathing harder rather than easier.

6. Improve Your Position With a Positional Therapy Device

If side sleeping helps but you keep rolling onto your back overnight, a wearable positional trainer can help. These devices, worn on the chest or back, gently vibrate or create pressure when you roll onto your back, nudging you back to your side without fully waking you. SlumberBump and similar belt-style products fall into this category and tend to be more comfortable for all-night wear than DIY solutions.

7. Try Mouth Taping, With Caution

Mouth taping has become a popular trend, especially among people who breathe through their mouth at night. The idea is straightforward: a gentle strip of tape, like SomniFix or Hostage Tape, is placed over the lips to encourage nasal breathing.

For some mouth breathers without significant nasal blockage, this can reduce snoring by keeping the mouth closed and airflow moving through the nose. That said, this remedy comes with real safety considerations. Mouth taping isn’t appropriate if your nose is congested, since blocking mouth breathing when your nose can’t compensate can restrict airflow. It also shouldn’t be used after drinking alcohol or taking sedating medication, since both can affect how easily you’d wake up if breathing became difficult. If you have any suspicion of sleep apnea, skip this one and get evaluated first.

8. Avoid Alcohol Before Bed

Since alcohol relaxes airway muscles, cutting off drinking a few hours before sleep is a simple, free change worth testing. There’s no universal cutoff time that works for everyone, but many people notice a difference when they stop drinking at least three to four hours before bed.

9. Review Medications That May Worsen Snoring

Some sedating medications, including certain sleep aids and muscle relaxants, can relax airway muscles in the same way alcohol does. If you’ve started a new medication around the same time your snoring got worse, it’s worth mentioning to your prescribing healthcare professional. Don’t stop or change any prescribed medication on your own.

10. Treat Nasal Congestion at the Source

Nasal strips and dilators help with airflow, but they don’t address why your nose is congested in the first place. Saline rinses or sprays can help clear allergens and mucus, and identifying whether allergies, a cold, or a structural issue is behind the congestion can point you toward a longer-lasting fix. Keep in mind that nasal remedies generally won’t help if your snoring is coming from your throat rather than your nose.

11. Use a Humidifier If Dry Air Is Irritating Your Airway

Dry air can irritate nasal passages and throat tissue, which sometimes makes snoring worse. A humidifier may help if your snoring seems to track with dry seasons or dry indoor heating. It’s a supporting remedy rather than a fix for the underlying cause of snoring, and regular cleaning is important to avoid mold or bacteria buildup.

12. Use an Anti-Snoring Pillow

Specialty pillows, like Derila or the Elviros Cervical Pillow, are designed to keep your neck in a more neutral position and encourage side sleeping through their shape. Pillow shape alone rarely solves snoring on its own, but it can be a helpful supporting piece alongside positional training or a mouthpiece.

Tier 3: Long-Term and Systemic Changes

13. Lose Excess Weight If Appropriate

Extra tissue around the neck can narrow the airway, so weight loss sometimes reduces snoring for people carrying excess weight in that area. This isn’t the answer for everyone, since plenty of people at a healthy weight also snore, so it’s worth treating this as one option among several rather than the default fix.

14. Stop Smoking

Smoking irritates and inflames the airway, which can contribute to snoring. Quitting has benefits well beyond snoring, and any reduction in airway irritation may help, even if it isn’t the sole cause in your case.

15. Keep a Consistent Sleep Schedule

Sleep deprivation can cause your throat muscles to relax more than usual, which may worsen snoring. Aiming for a consistent bedtime and enough total sleep is a low-cost change that supports overall sleep quality, not just snoring.

16. Strengthen the Upper Airway With Myofunctional Exercises

Oropharyngeal exercises, sometimes called myofunctional therapy, involve repeated exercises for the tongue, throat, and facial muscles. The idea is that stronger, more toned airway muscles are less likely to collapse during sleep. Evidence is more promising for some forms of this therapy than others, and consistency over several weeks tends to matter more than any single session.

17. Try an Anti-Snoring Spray, With Realistic Expectations

Anti-snoring sprays typically claim to lubricate or tighten throat tissue to reduce vibration. Results vary widely from person to person, and sprays generally work better as a minor supporting step than as a stand-alone fix, since they don’t address the underlying airway obstruction.

18. Get Evaluated for Sleep Apnea

This is both a remedy and an important safety check. If snoring is one symptom among several, it may point to obstructive sleep apnea rather than ordinary snoring.

Signs worth paying attention to include:

• Very loud or persistent snoring
• Witnessed pauses in breathing
• Gasping or choking during sleep
• Excessive daytime sleepiness
• Morning headaches
• Difficulty concentrating during the day
• High blood pressure

If any of these sound familiar, it’s worth getting evaluated rather than relying on consumer anti-snoring products alone.

Which Anti Snoring Remedies Work Best?

Remedy	Best For	Cost	Ease of Use	Potential Effectiveness
Side sleeping	Back sleepers	$	Easy	Moderate
Anti-snoring mouthpiece	Tongue/jaw-related narrowing	$$–$$$	Moderate	Moderate–high
Tongue retaining device	Mouth/throat snorers without a full set of teeth	$$	Moderate	Moderate
Nasal dilator	Narrow nasal passages	$$	Easy	Mild–moderate
Nasal strips	Mild nasal obstruction	$	Very easy	Mild–moderate
Positional therapy device	Positional snoring	$$	Easy	Moderate
Mouth taping	Mouth breathers without congestion	$	Easy	Mild–moderate
Myofunctional therapy	Some adults with airway-related snoring	$$	Moderate	Moderate
Medical evaluation	Suspected sleep apnea	Varies	Important	High when the underlying disorder is treated

For a closer look at mouthpiece options specifically, our best anti-snoring mouthpiece guide compares fit, adjustability, and price across the top picks.

What Are the Best Anti Snoring Remedies for Different Types of Snorers?

Best Anti Snoring Remedies for Back Sleepers

Side sleeping and a positional therapy device are usually the first things worth trying, since back sleeping is one of the most common and most fixable causes of snoring.

Best Anti Snoring Remedies for Mouth Breathers

An anti-snoring mouthpiece tends to be the strongest option here, since it directly addresses tongue and jaw position. Mouth taping can help for some people, but only when nasal breathing is realistically possible.

Best Anti Snoring Remedies for Nasal Congestion

Nasal dilators, saline rinses, and treating the underlying cause of congestion, such as allergies, are the most direct fit.

Best Anti Snoring Remedies for Overweight Adults

Weight management can help over time, but it’s worth combining with a more immediate remedy, like a mouthpiece or positional therapy, while working toward that longer-term goal.

Best Anti Snoring Remedies for Older Adults

Muscle tone in the throat naturally decreases with age, which can make snoring more common. Myofunctional exercises and a well-fitted mouthpiece are both worth considering, alongside a conversation with a doctor if snoring has increased noticeably.

Best Anti Snoring Remedies for Occasional Snoring

If snoring only shows up after alcohol, a cold, or poor sleep, addressing that specific trigger is usually enough. A dedicated device likely isn’t necessary.

Best Anti Snoring Remedies for Loud, Persistent Snoring

Loud or nightly snoring is worth taking more seriously, especially alongside any of the sleep apnea warning signs above. A medical evaluation should come before or alongside any consumer remedy.

Anti Snoring Remedies for Sleep Apnea: What You Need to Know

Snoring and obstructive sleep apnea (OSA) are related, but they aren’t the same thing. Snoring is a sound. OSA is a medical condition where breathing repeatedly stops and starts during sleep, often for ten seconds or longer at a time.

Because the warning signs can overlap with ordinary snoring, it’s worth being cautious about self-treating with consumer products if you suspect OSA. A mouthpiece or nasal strip might reduce the sound of snoring while doing nothing for the underlying breathing pauses, which means the real problem could go unaddressed.

If you’re diagnosed with OSA, treatment options typically include:

• CPAP (continuous positive airway pressure): A mask connected to a machine that keeps your airway open with steady air pressure. This remains the most established treatment for moderate to severe OSA.
• Oral appliance therapy: A custom-fitted device similar to a MAD, often used for mild to moderate OSA or for people who can’t tolerate CPAP.
• Hypoglossal nerve stimulation (Inspire): An FDA-approved implanted device for certain adults with moderate to severe OSA who haven’t had success with CPAP. It stimulates the nerve that controls tongue movement to keep the airway open during sleep. This is a more involved, clinically supervised option, not a consumer product, and it requires evaluation by a sleep specialist to determine if you’re a candidate.

Choosing between these options isn’t something to decide based on a product review. A sleep specialist typically confirms OSA through a sleep study, then works with you to find a treatment that fits the severity of your condition and your day-to-day life. For many people, CPAP remains the first recommendation, with oral appliance therapy or, in select cases, hypoglossal nerve stimulation considered when CPAP isn’t a good fit.

If you’re exploring CPAP specifically, our CPAP mask comparison guide covers fit and comfort considerations in more depth.

Anti Snoring Remedies That Don’t Work as Well as Advertised

Not every product marketed for snoring holds up to its claims. This doesn’t mean every option in these categories is useless, but it’s worth understanding why evidence, mechanism, and fit matter before buying.

“Miracle” Anti-Snoring Sprays

Some sprays are marketed with dramatic claims about eliminating snoring overnight. In practice, results are inconsistent, and sprays don’t address the physical cause of airway narrowing.

Random Supplements Marketed for Snoring

Supplements claiming to “cure” snoring generally lack strong supporting evidence. Based on our evaluation, these are worth skipping in favor of remedies with a clearer mechanism.

Chin Straps

Chin straps are designed to keep the mouth closed, similar in concept to mouth taping, but many people find them uncomfortable and prone to slipping off during the night. They also carry the same nasal-congestion caution as mouth taping.

Generic Mouth Guards

A mouth guard designed for teeth grinding isn’t built to move your jaw forward the way a MAD is. Using one for snoring specifically usually doesn’t address the airway narrowing that causes the sound.

Overly Aggressive DIY Remedies

Homemade fixes, like taping the mouth shut with regular tape instead of a purpose-made product, or sleeping in awkward positions to avoid back sleeping, can create their own risks. It’s worth sticking with products designed and tested for this specific use.

How to Choose the Right Anti Snoring Remedy

1. Determine whether you primarily breathe through your nose or mouth, using the self-test earlier in this guide.
2. Determine whether you mainly snore on your back. If so, start with positional changes.
3. Look for nasal congestion or obstruction. If present, nasal remedies are worth trying first.
4. Consider lifestyle factors, including alcohol, smoking, and sleep deprivation.
5. If appropriate, consider an anti-snoring mouthpiece or positional device for a more targeted fix.
6. Watch for sleep apnea symptoms throughout this process, and don’t delay a medical evaluation if they appear.

How Long Does It Take for Anti Snoring Remedies to Work?

• Position changes: Often noticeable the same night.
• Nasal remedies: Can work immediately when congestion is the main cause.
• Mouthpieces: Usually need an adjustment period of a few nights to a couple of weeks.
• Lifestyle changes: Typically require consistency over one to two weeks before you notice a pattern.
• Myofunctional exercises: Require regular practice over several weeks to months.
• Medical treatment: Timeline depends on the diagnosis and the specific treatment plan.

When Should You See a Doctor About Snoring?

It’s worth scheduling an evaluation if:

• Snoring is extremely loud or happens most nights.
• Someone has noticed pauses in your breathing.
• You wake up gasping or choking.
• You feel excessively sleepy during the day despite a full night in bed.
• Snoring occurs alongside any other possible sleep apnea symptoms listed earlier.
• Home remedies haven’t made a noticeable difference after a few weeks.

Frequently Asked Questions About Anti Snoring Remedies

What is the most effective anti snoring remedy? It depends on the cause. For back sleepers, positional therapy tends to help most. For throat-related snoring, a well-fitted mouthpiece generally has the strongest track record among consumer products.

What is the fastest way to stop snoring? Switching to side sleeping or treating nasal congestion can produce a noticeable difference the same night for some people.

Do anti snoring mouthpieces really work? For many sleepers with tongue or jaw-related snoring, yes. Fit and adjustability make a significant difference in comfort and results.

Do nasal strips stop snoring? They can help with nasal-based snoring, but they generally won’t do much if your snoring is coming from your throat.

How can I stop snoring naturally? Side sleeping, treating nasal congestion, avoiding alcohol before bed, and myofunctional exercises are all remedies that don’t require a device.

What anti snoring remedies work for mouth breathers? A mouthpiece is usually the strongest option, and mouth taping can help for some people, provided nasal breathing is realistically possible.

What is the best anti snoring remedy for side sleepers? If you’re already a side sleeper and still snoring, the cause is more likely nasal or throat-related, so a nasal dilator or mouthpiece is worth trying next.

Can drinking water reduce snoring? Staying hydrated may help avoid dry, irritated airway tissue, but it isn’t a stand-alone fix for most causes of snoring.

Can you permanently stop snoring? For many people, consistent use of the right remedy for their specific cause leads to a lasting reduction. Results vary depending on your mask type, sleeping position, and underlying cause, so “permanent” isn’t guaranteed for everyone.

How do I stop snoring immediately? Changing position or clearing nasal congestion are the two remedies most likely to make a difference the same night.

Is snoring a sign of sleep apnea? It can be, especially when paired with loud, persistent snoring, witnessed breathing pauses, or daytime sleepiness. Snoring alone doesn’t confirm sleep apnea, but the combination is worth having evaluated.

Final Verdict: Which Anti Snoring Remedy Should You Try?

• Occasional or positional snoring: Start with side sleeping and positional changes.
• Nasal congestion: Address the underlying congestion and consider a nasal dilator.
• Mouth breathing without congestion: A mouthpiece is usually the strongest option, with mouth taping as a lower-cost option to test first if your nose is clear.
• Persistent snoring without an obvious nasal cause: An appropriately fitted anti-snoring mouthpiece is worth considering.
• Possible sleep apnea: Prioritize a medical evaluation before relying on any consumer product.
• Multiple contributing factors: Combining lifestyle changes with a targeted device tends to work better than expecting one product to solve everything.

If you’re ready to compare specific options, our best anti-snoring mouthpiece guide breaks down fit, adjustability, and price across the top picks discussed in this article.

This article is for general information and isn’t a substitute for medical advice. If you suspect sleep apnea, talk with a healthcare professional about getting evaluated.