How to Stop Snoring, According to Experts (2024)

These single-use nasal strips sit right above the nostril. According to Michael Gelb, a sleep-disorder and sleep apnea specialist who has been in the field for over 30 years, the strips can be effective at lifting the sinus passage to allow for increased airflow.

Typically, anti-snoring pillows are designed to make it more comfortable for you to sleep on your side (and keep you off your back) — and they’re often a worthwhile investment, suggests Dr. Neomi Shah, the associate division chief for academic affairs in the Division of Pulmonary, Critical Care, and Sleep Medicine at the Icahn School of Medicine at Mount Sinai. Wedge pillows in particular can reduce snoring because their incline helps relieve sinus and allergy pressure. They may also reduce the compression of airways that happens for those who suffer from sleep apnea.

If you’re searching for a product beyond a specialty pillow that will more directly help tophysically open up your airways, Gelb recommends the Muse dilator, a reusable device that you insert within your nostrils to increase airflow. It’s a great first step to try for many snorers before stepping up to pricier options.

This smart device comes with an inflatable pillow insert that will gently move your head once it detects snoring. This movement helps position you onto your side to help your airway stay open and reduce snoring. According to Dr. Fatima Khan, founder of Riven Oral Care and a member of the American Academy of Dental Sleep Medicine, it’s a great device for snorers who don’t have obstructive sleep apnea and don’t require more in-depth monitoring from a medical professional. “The great thing about Smart Nora is it is non-invasive and you do not need any oral appliances,” she says. You can also adjust its sensitivity to both sound detection and movement.

Certain scents like eucalyptus can help loosen mucus in the sinuses or the back of the throat to allow for better airflow. For patients who want to try essential oils to open up their airways, Gelb cites the Breathe essential oil blend by DoTerra as a popular choice. It’s a “respiratory blend” that includes eucalyptus, mint, and lemon oil that you apply to your chest like Vicks VapoRub and breathe in. Gelb notes, however, that this is only a “temporary thing” and not a long-term solution for the underlying issues that are causing the snoring.

If your snoring is severe, you may consider investing in a positional device that’s designed to prevent you from rolling onto your back. Shah recommends the Zzoma Positional Device, which fits around your waist and helps maintain a constant side-sleeping position.

The Aveo is a tongue-repositioning device that Khan says is especially great for people with dentures. It works by gently pulling the tongue forward while you’re asleep, to keep it from blocking your airway. Another benefit is that unlike other devices that reposition your jaw to combat snoring — which can potentially change a person’s bite — this does not.

This is another positional device Shah likes that’s worn on the back of your neck. It vibrates when you turn over onto your back and increases the intensity of the vibrations until you change to a position that better opens up your airways.

Izzo likes to recommend this pillow system for “patients who need to sleep on their sides for snoring or sleep apnea but find it difficult to stay on their side due to a lifetime of back or stomach sleeping.” The unique pillow has an arm pocket for either arm to take pressure off the shoulder and help prevent bending the upper spine or neck. It can even be purchased using FSA funds.