These are still the core types of products that are used to treat tongue drop and mis-positioned jaw issues, as well as some mild and moderate Sleep Apnea snoring problems.
The most common forms of these mouthpieces are “Mandibular Advancement” and “Tongue Retaining”.
If your underlying snoring problem is jaw position related, than a Mandibular Advancement mouthpiece would be best suited. This basically pushes your lower jaw forward ensuring that your airway is kept open and unrestricted.
If you suffer with tongue drop, then a tongue retaining mouthpiece would be the most suitable. A simple mouthpiece type that holds your tongue away from blocking your airway as you sleep.
Mouthpieces do vary HUGELY from a mere couple of bucks for a cheap Chinese copy on eBay, to specialist dental molded and fitted ones that could easily run into the thousands of dollars.
From experience, few people really need to spend the higher end excessive amounts of money, but the bottom of the barrel mouthpieces have been consistently shown to be made of cheap plastic, non BPA material, hard and uncomfortable to wear and offer no real results, which in my opinion means a complete waste of time and money.
Unfortunately, there are many inferior and essentially ineffective mouthpieces on the market today, but thankfully there are also a few that do deliver results in a quality product.
See our Mouthpiece Test Results for what we consider to be the most effective and best choices currently available.
Chin straps have been used to address snoring issues for a long, long time…and you know what, they still offer a simple and effective solution for many people that suffer from snoring as a result of jaw mis-positioning.
The idea behind the Chin Strap is to hold your lower jaw in an upward position which closes your mouth when sleeping.
Most of the time the Strap will actually contribute to also holding your lower jaw in a slightly more forward position.
Together these tend to provide enough re-positioning for the relaxing lower jaw not to restrict the airway.
Be warned – not all Anti snoring Chin Straps are made equal and there are a whole bunch that are just uncomfortable and poorly fitting.
You need something that is both comfortable and will stay in place.
See our Chin Strap Test Results for what we consider to be the most effective and best choices currently available.
CPAP stands for Continuous Positive Airway Pressure.
It is usually the choice for those with moderate to severe Sleep Apnea problems and the preferred treatment by experts for those suffering with Obstructive Sleep Apnea.
The CPAP device has a minimum of the machine, a mask (face / nasal) and the tube that connects the two.
Other additions, such as humidifiers and a range of specialist filters are also available.
The CPAP machine is used during sleep.
When you inhale, the CPAP machine passes a constant flow of air through your mouth, nose and throat pressing on the walls of your airway to keep them open and preventing them from collapsing.
When you exhale, the CPAP machine continues to blow air gently into your airway and also helps your exhaled air and carbon dioxide to pass out and through the holes in the mask.
There is a huge variety of CPAP machines available today to suit almost every need and budget, although some higher end models can cost several thousand dollars.
If you are looking for a new CPAP machine or indeed any CPAP machine parts or accessories, then make sure you take a look at our direct discount supplier on the side of this page.
Not only do they have a wider than normal range of products, but the best thing is their incredibly competitive prices.
Often retailers have a sale on product lines and whenever we find some value deals, we will list these as well on the side of this page.
I won’t be going into too much depth here, as there are countless types of surgery that you can have depending on what your underlying snoring problem is and is really best advised by a medical professional.
The main type of surgery that is performed is called uvulopalatopharyngoplasty (UPPP), where the surgeon tightens and trims excess tissue in your throat.
The main types of surgery these days include traditional surgery, laser surgery and radiofrequency procedures.
Most people would only consider surgery as a last resort to address their snoring issues, but again, your path up to any form of surgery really should first start with a medical professional and explore all possible avenues first.
Remember, surgery is your choice and you should not be forced into anything that you feel uncomfortable with or do not understand fully.
Surgery to rectify many snoring problems does not always end in success.
If you are in any doubt as to the advice given by any form of expert, then make sure that you seek a second opinion, if only for peace of mind purposes.
Although most consider The Pillar Procedure as a type of surgery, it’s a much less involved procedure taking about 20 minutes under local anesthetic, usually in the doctor’s office.
Essentially, 3 tiny “pillars” are inserted into the soft palate to stiffen it.
The result is that the stiffer soft palate no longer vibrates causing that snoring sound as well as doesn’t droop down any longer to restrict the airway.
The Pillar Procedure has been performed on more than 45,000 patients now and has been shown to provide excellent results.
This is considered a “cosmetic” procedure and so will not be covered under any Insurance coverage.
Obviously, your problem would have to be your soft palate in the first place to warrant considering this option.
There is a whole host of prescription and over the counter medicines that you can buy these days for addressing snoring issues.
However, we are not in the practice of recommending anything, which is best left up to the medical experts out there.
Snoring medication comes in the form of pills, sprays, strips and probably everything else in between.
Most of the available medication for snoring tends to be focused on nasal congestion; particularly allergy related and may provide only temporary relief during your temporary period of need.
You should, however, be wary of using certain types of medicine, including sedatives, which tend to relax throat muscles and cause an increase in snoring.
This section EXCLUDES any “natural” lifestyle remedies – see section below for those.
The following is a collection of some of the less “weird and wonderful” natural remedies that I know about and have actually been shown to have some level of success with different snoring issues.
Natural Remedy Home Mixtures
Clarified Butter or Brahmi Oil – a traditional natural remedy based on the principles of Ayurveda, the ancient Indian science of healing. The mixture is dropped into your nostrils to alleviate congestion.
Cardamom Powder – again based on the principles of Ayurveda. A drink made for consumption before going to sleep.
Milk and Turmeric Powder – again based on the principles of Ayurveda. Drink before going to sleep.
Other “Natural” Remedies
Playing the Didgeridoo – strange, I know, but although not clinically proven, trials so far actually look incredibly promising. Aims to strengthen and tighten throat muscles.
Singing – aims to strengthen and tighten the soft palate and throat muscles.
Humidifier – if your root cause of snoring is your sinuses or nasal allergy related, using a humidifier in your bedroom will encourage sinuses to drain and mucous to dry up which all leads to improved airflow.
Menthol – again for relieving nasal congestion. Vicks works just as well.
Nasal Irrigation – before going to bed, flush out all of that excess mucous from your nasal cavities to prolong your breathe easy sleep period and therefore reduce snoring.
Hydration – drink plenty of water. Nasal secretion tends to become stickier when you are dehydrated. Don’t let that sticky stuff block you up.
These are really the most varied of all of the types of snoring solutions out there.
A great many people snore due to nasal congestion that can be either temporary or chronic.
Some of the main reasons include colds, allergies and sinus issues, but the list really does go on.
There are a number of anti-allergy and anti-inflammatory medicines available from your doctor and also over the counter that provide relief for those that have inflamed nasal cavities and lining, for example due to allergies.
Like with the pills, sprays are available to reduce nasal inflammation. However, you should note that most of these sprays actually start to make your nasal issues worse if you use them for more than about 3 days in a row. You should consult your doctor.
An old favorite and it just works. Nasal flushes before you go to bed calms the nasal cavities from irritation and also excretes all of that sticky build up of mucous up there. Nice, simple, cheap and effective.
Another simple, cheap and easy solution to provide nasal breathing relief at night, which is also available over the counter. Stick on a strip and breathe easier.
Be warned, that some strips have been proven to work and some are just a waste of time.
See our Nasal Strip Test Results for what we consider to be the most effective and best choices currently available.
Small plastic cones that you insert into your nostrils at night to keep them open.
Explained fully in the section above, but it effectively dries up excess nasal mucous.
Again explained above, but plenty of water intake means less sticky nasal mucous.
These can be considered as lifestyle / behavioral changes.
If you do suffer from “social” snoring, then you may find that one or a combination of these lifestyle changes greatly reduces or eliminates your snoring issues.
The oldest one in the book.
Sleeping on your back causes all of those internal “bits”, such as tissue, muscle and predominantly your tongue to fall down under gravity and restrict your airway.
Try to sleep on your front, or even better still on your side.
If you find yourself turning on your back during your sleep, try putting a pillow (or tennis ball) on one side of you to encourage you to stay or return to the side sleeping position.
Also, keep your head elevated by 4 to 5 inches to keep your airway openings maximized.
Smoking causes excess mucous secretion, swelling and congestion in your upper airway.
If you are serious about cutting down or quitting smoking, then a great source of help and support can be found at the Government’s Smoke Free website.
Avoid Muscle Relaxants
Alcohol and sedatives before sleeping cause your muscles in your throat to relax excessively, which cause further restriction and blockage of your airway.
If you are overweight and particularly if you have a visibly fatty throat, then lose weight.
Excess fat in the throat area narrows your airway and increases your risk of air restriction and blockage.
Eat and Wait
You should not eat any heavy meals directly before going to sleep.
Try to give yourself a gap of a couple of hours.
Exercise not only helps you to lose weight, but the increased health benefits also include sleeping more soundly and having an internal airway system that is more toned and less susceptible to restriction and snoring.
If you suffer from constant allergy episodes and find that you suffer nasal or upper airway congestion as a consequence, identifying and eliminating or avoiding those “triggers” will prevent nasal congestion and keep you snore free.
There are a number of people that suffer to a greater or lesser extent from Dairy allergies and although they do not always bring on the immediately noticeable allergy effects, they may very well increase mucous secretions internally.
If this applies to you, then avoid eating Dairy products before you go to sleep.
Get Enough Sleep
Excess tiredness does cause you to sleep more deeply, but it also tends to make your muscles more relaxed leading to a greater possibility of airway restriction and snoring.
Get into the habit of a long enough and regular sleep patterns and you will literally see a positive change in so many different aspects of your life and capabilities at both work and home.
Lack of body hydration makes secretions more sticky which cause excess blockages.