We Evaluated Breathe Right Strips and 7 Other Products to Reduce Snoring

The National Sleep Foundation says some people snore lightly and occasionally, while others may show signs of a “serious underlying sleep-related breathing disorder.” Yes, there’s a snoring spectrum.

Shelgikar says occasional snoring can be caused by a variety of factors, including, but not limited to, alcohol consumption, acid reflux from late-night snacks, and congestion. According to Shelgikar, remedies for occasional snoring from these triggers can include avoiding alcohol three hours before bedtime, having your last meal two hours before bed, and taking medication to alleviate congestion. 

Sleeping on your side instead of your back is another option. “When adults have snoring while sleeping on the back, the supine position allows the tongue and palate to collapse more due to gravity, increasing airway vibration leading to snoring sounds,” says Boris Gilyadov, associate medical director of the Mount Sinai Integrative Sleep Center and assistant professor of medicine at the Icahn School of Medicine at Mount Sinai. 

Chronic snoring, on the other hand, is a bit more complicated and likely can’t be resolved with quick lifestyle changes such as those listed above. Instead, Shelgikar says chronic snoring is usually an indication of an underlying issue, and while it can be tempting to look for a solution for the snoring, it’s more valuable to identify the underlying condition and seek treatment for that. 

She generally doesn’t recommend OTC snoring aids to her patients because by the time they’ve finally decided to visit her, they’ve already unsuccessfully tried these products and are seeking another option. 

Gilyadov says because the regulatory status of over-the-counter snoring devices varies, he doesn’t recommend using “unsupervised over-the-counter oral appliances” or mouth tape. “Mouth taping can increase risk for aspiration. Over-the-counter oral appliances can shift teeth.”

“Snoring is a risk factor for obstructive sleep apnea,” says Gilyadov. “If you snore, talk to your doctor. You should discuss your sleep with your primary care doctor as part of your general checkup.” 

Obstructive sleep apnea is a sleep disorder where the narrowing of the airways causes you to stop breathing during sleep. People suffering from the condition often wake up gasping, struggling to catch their breath.