Anti-Snoring Devices Compared: What Actually Works and for Whom
The anti-snoring aisle is full of strips, clips, mouthpieces and pillows, and most of them promise the same thing. The truth is that each device targets one source of snoring. Pick the one that matches yours and it may help; pick the wrong one and it will do nothing. Here is how they compare.
Match the device to your type of snoring
Snoring can come from the nose, an open mouth, the tongue falling back or the soft palate vibrating. Most people have more than one source, and each anti-snoring device only deals with one of them. That is why a strip that works wonders for your friend may do nothing for you. If you are not sure where your snoring comes from, start with our guide to snoring causes.
Anti-snoring devices side by side
| Device | How it works | Best for | Evidence | Watch out for |
|---|---|---|---|---|
| Mandibular advancement device (MAD) | Holds the lower jaw forward to open the throat | Tongue and throat snoring | Strongest; recommended in guidelines for primary snoring | Jaw or tooth discomfort, bite changes; best fitted by a dentist |
| Tongue-stabilising device (TSD) | Holds the tongue forward by suction | Tongue snoring, people who cannot use a MAD | Fewer studies than MADs | Drooling, tongue soreness, takes getting used to |
| External nasal strips | Lift the sides of the nose to widen the nostrils | Nose snoring, stuffy or narrow nose | Some support for snoring | Skin irritation; no effect on throat snoring |
| Internal nasal dilators | Small inserts that hold the nostrils open | Collapsing nostrils | Some support for snoring | Discomfort, fit |
| Positional aids | Stop you rolling onto your back | People who snore mainly on their back | Reasonable for positional snoring | Comfort; useless if you snore on your side too |
| Mouth tape | Keeps the lips closed | Open-mouth snoring with a clear nose | Limited and mixed | Never with a blocked nose or suspected apnea |
| Chin strap | Holds the jaw closed | Open-mouth snoring | Little good research | Comfort; not an apnea treatment |
| Anti-snoring pillows and wedges | Change head and neck position or raise the upper body | Mild positional snoring | Little independent research | Neck comfort; results vary |
| CPAP | Air pressure keeps the airway open | Diagnosed sleep apnea | Standard treatment for OSA | Needs a diagnosis and prescription |
Mouthpieces: the best-supported option
Mandibular advancement devices
A MAD looks like a sports mouthguard that clips onto both the upper and lower teeth and holds the lower jaw a few millimetres forward. That pulls the tongue forward and tightens the tissues of the throat, leaving more room for air.
The 2015 joint guideline of the American Academy of Sleep Medicine and the American Academy of Dental Sleep Medicine recommends oral appliances rather than no therapy for adults who want treatment for primary snoring, after a sleep physician has made sure it is not sleep apnea. For people with sleep apnea who use an oral appliance, it favours a custom, adjustable device made by a qualified dentist over a boil-and-bite one, and notes that custom devices reduced breathing events more in the studies it reviewed. Most side effects are dental, which is why it recommends regular dental follow-up.
Tongue-stabilising devices
A TSD is a soft bulb that holds the tip of the tongue forward with gentle suction. It does not depend on the teeth, so it can suit people with dentures or dental problems. There is less research behind TSDs than MADs, and many people find them hard to get used to.
If you are torn between a mouthpiece and tape, our comparison mouth tape vs mouth guard goes deeper.
Nasal strips and dilators
Nasal strips stick across the bridge of the nose and gently pull the nostrils open. Internal dilators sit just inside the nostrils. A 2016 systematic review and meta-analysis found nasal dilators may reduce snoring in some people but were not an effective treatment for sleep apnea. They make sense when your nose feels narrow or blocked, and not much sense when the sound comes from your throat.
Positional aids
Many people snore far more on their back. The NHS suggests simple ways to stay on your side, such as a tennis ball sewn or taped to the back of your sleepwear, or a special pillow or bed wedge. Commercial versions include backpack-style belts and small wearables that vibrate when you roll onto your back. If your partner says you are quiet on your side, this is one of the cheapest things to try.
Mouth tape and chin straps
Both aim to keep the mouth closed, so they can only help snoring that happens through an open mouth. A 2025 systematic review of mouth taping found some studies reporting less snoring, but concluded the evidence does not support it as a clinical treatment for sleep-disordered breathing, and flagged the risk for people with a blocked nose. Chin straps have even less research. A 2014 study discussed in the Journal of Clinical Sleep Medicine found that a chin strap alone appeared ineffective in a typical group of sleep apnea patients.
Use mouth tape only with a clear nose, purpose-made tape and no suspicion of sleep apnea. Never use either on children.
What about sprays, pillows and gadgets?
Throat sprays, magnetic nose clips, special pillows and smartphone-linked gadgets are widely sold, but few have been tested in good-quality trials. A wedge that raises your upper body may help a little for some people, and a pillow that keeps you on your side works like any positional aid. Be wary of anything promising to stop snoring for everyone.
How to choose: a quick guide
- Rule out sleep apnea first if you have warning signs. Devices can make snoring quieter while breathing pauses continue. See snoring vs sleep apnea.
- Try the free fixes first: side sleeping, no alcohol before bed, treating nasal congestion. They are covered in how to stop snoring.
- Stuffy or narrow nose? Try nasal strips or dilators.
- Only snore on your back? Try a positional aid.
- Snore with your mouth open but breathe easily through your nose? Mouth tape or a chin strap may be worth a careful try.
- Snore in every position, with mouth closed? Talk to a dentist or sleep doctor about a mandibular advancement device.
Whatever you pick, give it a fair trial of a couple of weeks and judge it by results, not by how the box looks.
Not just tape.
A mouth band that understands your night.
The hardest part of testing anti-snoring devices is knowing whether they worked, because you are asleep. Zzip is being designed to record snoring, breathing and mouth closure every night, so you can compare nights with and without a device instead of guessing.
| Regular mouth tape | Zzip | |
|---|---|---|
| Keeps your mouth closed | ✓ | ✓ |
| Measures your breathing | — | ✓ |
| Detects snoring | — | ✓ |
| Responds to snoring | — | ✓ |
| Smart wake-up window | — | ✓ |
| Shows you the results | — | ✓ |
- Keeps your mouth closed, comfortablyA flexible silicone body with an integrated, skin-friendly adhesive, shaped around the mouth.
- Follows every breathA thermistor near the nose counts each breathing cycle directly from the warm and cool air of your breath.
- Hears snoring and respondsA microphone detects snoring; a gentle vibration is designed to encourage you to change position without waking you.
- Wakes you at a better momentA smart alarm looks for a suitable moment in the window before your alarm time.
- Your whole night on one screenOptical pulse and SpO₂ signals, movement and temperature come together in the Zzip app.
If you are curious about mouth taping, Zzip is worth following: it is the version that shows you whether it actually works for you.
Zzip is a prototype in development. Features and measurement performance are being tested. It is not a medical device and does not diagnose or treat sleep apnea or any other condition.
Frequently asked questions
What is the most effective anti-snoring device?
For snoring that comes from the tongue and throat, a custom mandibular advancement device has the strongest evidence. The most effective device for you depends on where your snoring comes from.
Do anti-snoring mouthpieces really work?
Mandibular advancement devices are supported by sleep medicine guidelines for primary snoring. A dentist-fitted, adjustable device is generally preferred, and regular dental check-ups help catch side effects.
Do nasal strips stop snoring?
They can reduce snoring that starts in the nose, but they do not help throat snoring and are not a treatment for sleep apnea.
Are anti-snoring devices safe if I have sleep apnea?
Some devices, such as oral appliances, are used to treat sleep apnea under medical supervision. Others, like nasal strips or mouth tape, may quiet snoring without treating the apnea. Get a diagnosis first.
What snoring solutions actually work?
Solutions that match your cause: side sleeping for back snorers, treating the nose for nasal snorers, avoiding alcohol at night, weight loss where relevant, and a mouthpiece for persistent throat snoring.
Sources
- Ramar K, Dort LC, Katz SG, et al. (2015). Clinical Practice Guideline for the Treatment of Obstructive Sleep Apnea and Snoring with Oral Appliance Therapy: An Update for 2015. Journal of Clinical Sleep Medicine 11(7):773–827.
- Camacho M. et al. (2016). Nasal Dilators (Breathe Right Strips and NoZovent) for Snoring and OSA: A Systematic Review and Meta-Analysis. Pulmonary Medicine.
- Rhee et al. (2025). Mouth taping in patients with mouth breathing, sleep disordered breathing, or obstructive sleep apnea: A systematic review. PLOS One.
- Vorona RD, Ware JC (2014). Use of a Chinstrap in Treating Sleep Disordered Breathing and Snoring. Journal of Clinical Sleep Medicine 10(12):1361.
- NHS. Snoring.
This article is for general information only and is not medical advice. If you have symptoms of a sleep or breathing disorder, talk to a qualified healthcare professional.