Best Snoring Solutions That Actually Work

The snoring market is full of products that look serious but aren't. Here's the order most sleep specialists would actually recommend you try things — cheapest and least intrusive first.

Tier 1 — Free or nearly free, try these first

Side sleeping

If you only snore on your back, this is the entire fix. A body pillow is enough. The classic hack — a tennis ball sewn into the back of a sleep shirt — also works because it's annoying to roll onto.

Better sleep timing & no late alcohol

Aiming for the same wake time each day and skipping alcohol within 3 hours of bed reduces snoring intensity for most people by the second week. Free.

Treat nasal congestion

Saline rinses, antihistamines if seasonal, and getting evaluated for a deviated septum if you're chronically congested. Many "snorers" stop snoring once they can breathe through their nose.

Tier 2 — Modest investment, decent evidence

Nasal strips and dilators

Helpful if your snoring originates in the nose. Useless if it originates in the throat. Cheap enough to test for a week.

Adjustable bed or wedge pillow

Slight upper-body elevation reduces airway collapse for many people. Worth trying if you can borrow one before buying.

Modest weight loss

Not a quick fix, but if your snoring started or worsened along with weight gain, even a 5–10% reduction can dramatically reduce snoring.

Tier 3 — Medical-grade options

Mandibular advancement device (MAD)

A custom oral appliance fitted by a dentist trained in sleep medicine. Solid evidence for both snoring and mild-to-moderate sleep apnea. Avoid the no-fitting versions sold online — they're less effective and can cause jaw issues over time.

CPAP

The gold standard if your "snoring" is actually obstructive sleep apnea. Read CPAP and alternatives for the full picture.

Surgery

Reserved for clear anatomical issues — enlarged tonsils, a severely deviated septum, or selected airway procedures. Effective when matched to the right anatomy; not a first-line option.

What to skip

• Anti-snoring sprays — minimal evidence beyond a placebo effect.
• Mouth-taping fads — can be unsafe if you have undiagnosed apnea, address the cause first.
• Generic over-the-counter mouthguards — fit poorly, may cause TMJ issues.

The right starting point

The best solution depends entirely on why you're snoring. Read why you snore first — or take our quick assessment to get a personalized starting point.