Get Rid of Snoring with These 36 Mouth Breather-Friendly Aids

Snoring can be a major disturbance for both the person snoring and their bed partner. Not only does snoring affect the quality of sleep, but it can also lead to serious health problems if left untreated. According to the National Sleep Foundation, about 90 million Americans suffer from snoring. While there are various causes of snoring, one of the most common is mouth breathing. Mouth breathing can cause the soft tissues in the back of the throat to vibrate, resulting in the loud and disruptive sound of snoring. Fortunately, there are many aids available that can help mouth breathers get rid of snoring and improve their sleep quality.

1. Nasal Strips
Nasal strips are adhesive strips that are placed on the bridge of the nose. They work by gently lifting the sides of the nose, opening up the nasal passages and improving airflow. This can be especially helpful for mouth breathers as it encourages breathing through the nose instead of the mouth. Nasal strips are affordable, easy to use, and can provide immediate relief for snoring.

2. Nasal Dilators
Similar to nasal strips, nasal dilators also work by opening up the nasal passages. However, instead of being placed on the outside of the nose, they are inserted into the nostrils. Nasal dilators are available in various sizes and materials, so it may take some trial and error to find the right one for you. They can be a bit uncomfortable at first, but many people find them to be effective in reducing snoring.

3. Chin Straps
Chin straps are designed to keep the mouth closed during sleep, encouraging breathing through the nose. They are made of soft, flexible material and are worn around the head, supporting the chin and jaw. For mouth breathers, chin straps can be a great aid in reducing snoring and promoting nasal breathing.

4. Mouth Guards
Mouth guards, also known as oral appliances, are custom-made devices that are worn in the mouth while sleeping. They work by positioning the jaw and tongue in a way that prevents the soft tissues in the back of the throat from collapsing and causing snoring. Mouth guards are a popular option for those with sleep apnea, but they can also be effective for mouth breathers who snore.

5. Tongue Retaining Devices
Similar to mouth guards, tongue retaining devices are custom-made devices that keep the tongue in place during sleep. They work by holding the tongue in a forward position, preventing it from obstructing the airway. Tongue retaining devices can be a good option for those who have tried mouth guards but find them uncomfortable.

6. Positional Therapy
For some mouth breathers, snoring is worse when sleeping on their back. In these cases, positional therapy can be helpful. This involves wearing a device or using pillows to encourage sleeping on the side or stomach, which can reduce snoring. While it may take some time to get used to, positional therapy can be an effective long-term solution for mouth breathers who snore.

7. Humidifiers
Dry air can irritate the nasal passages and cause congestion, leading to mouth breathing and snoring. Using a humidifier in the bedroom can add moisture to the air and help keep the nasal passages clear. This can be particularly helpful for those who live in dry climates or suffer from allergies.

8. Essential Oils
Certain essential oils, such as peppermint, eucalyptus, and lavender, have properties that can help open up the airways and reduce snoring. They can be used in a diffuser or added to a warm bath before bedtime. However, it’s important to dilute the oils properly and be aware of any potential allergies or sensitivities.

9. Throat Sprays
Throat sprays are designed to lubricate and soothe the tissues in the back of the throat, reducing friction and vibration that can lead to snoring. They can be applied before bedtime and can provide immediate relief for snoring. Throat sprays are also available in natural formulations, making them a safe and effective option for many.

10. Nasal Irrigation
Nasal irrigation, also known as a saline rinse, involves using a saltwater solution to flush out the nasal passages. This can help reduce congestion and promote clearer breathing through the nose. Nasal irrigation can be done using a neti pot or a nasal spray bottle.

11. Steam Inhalation
Steam inhalation can help loosen mucus and congestion in the nasal passages, making it easier to breathe through the nose. It can also help reduce inflammation and irritation in the throat, which can contribute to snoring. Simply inhaling steam from a hot shower or a bowl of hot water can provide relief for snoring.

12. Weight Loss
Being overweight can contribute to snoring, as excess weight can put pressure on the airways and cause them to narrow. For mouth breathers, losing weight can help reduce snoring by decreasing the amount of soft tissue in the throat. Incorporating a healthy diet and regular exercise can have a significant impact on snoring and overall health.

13. Breathing Exercises
Certain breathing exercises, such as the Buteyko method, can help improve nasal breathing and reduce snoring. These exercises involve controlled breathing techniques that can strengthen the muscles in the nose and throat, making them less likely to collapse and cause snoring.

14. Acupuncture
Acupuncture is an alternative therapy that involves inserting thin needles into specific points on the body. It can be used to treat a variety of conditions, including snoring. By targeting certain points, acupuncture can help relax the muscles in the throat and promote clearer breathing.

Get Rid of Snoring with These 36 Mouth Breather-Friendly Aids

15. Yoga
Yoga is a form of exercise that combines physical postures, breathing techniques, and meditation. Some poses and breathing methods in yoga can help strengthen the muscles in the nose and throat, reducing snoring. Regular yoga practice can also help improve overall sleep quality.

16. Meditation
Stress and anxiety can contribute to snoring by causing tension in the muscles of the throat. Practicing meditation can help reduce stress and promote relaxation, which can lead to clearer breathing and less snoring. Meditation can also improve overall sleep quality and promote a deeper, more restful sleep.

17. Hypnosis
Hypnosis is a therapy that involves entering a state of deep relaxation and heightened focus. It can be used to treat a variety of conditions, including snoring. By targeting the subconscious mind, hypnosis can help change patterns of behavior that contribute to snoring.

18. Cognitive Behavioral Therapy (CBT)
CBT is a form of therapy that focuses on changing negative thought patterns and behaviors. It can be helpful for those who snore due to anxiety or stress. By identifying and addressing the root cause of snoring, CBT can help improve sleep quality and reduce snoring.

19. Anti-Snoring Pillows
Anti-snoring pillows are designed to keep the head and neck in a proper position during sleep, reducing snoring. They can be especially helpful for mouth breathers as they promote sleeping on the side or stomach, which can help keep the airway open. However, it may take some time to find the right pillow that works for you.

20. Comfortable Mattress
A comfortable and supportive mattress can also contribute to better sleep and reduced snoring. An old or uncomfortable mattress can cause tossing and turning, which can lead to mouth breathing and snoring. Investing in a quality mattress can make a significant difference in sleep quality and snoring.

21. Adjustable Bed
Adjustable beds allow for customized head and neck support, which can help reduce snoring. They can also be beneficial for those with sleep apnea or acid reflux, which can contribute to snoring. By elevating the head and upper body, an adjustable bed can promote better breathing and reduce snoring.

22. Mouth Taping
Mouth taping involves using a special tape to keep the mouth closed during sleep. This can encourage nasal breathing and prevent snoring. However, it’s important to use a tape specifically designed for this purpose and to have a backup plan in case of emergency.

23. Anti-Snoring Apps
There are several apps available that claim to reduce snoring by playing sounds that encourage nasal breathing or tracking sleep patterns. While they may not work for everyone, some people have found them to be helpful in reducing snoring.

24. White Noise Machines
White noise machines can help mask the sound of snoring and promote a more peaceful sleep environment. They work by producing a constant, soothing sound that can help block out disruptive noises, including snoring.

25. Earplugs
For the bed partner of a snorer, earplugs can be a lifesaver. They can help block out the sound of snoring and promote better sleep. However, it’s important to use earplugs properly and to be aware of any potential discomfort or hearing damage.

26. Soundproofing
For those who live in shared spaces or have noisy neighbors, soundproofing can help reduce the impact of snoring. This can involve adding sound-absorbing materials, such as acoustic panels or carpets, to the bedroom. It can also be helpful to use a white noise machine or earplugs in addition to soundproofing.

27. Humidifying Sleep Apnea Machines
For mouth breathers who also have sleep apnea, using a humidifying sleep apnea machine can be helpful. These machines provide continuous positive airway pressure (CPAP) therapy while also adding moisture to the air. This can help reduce snoring and improve overall sleep quality.

28. Oral Strips
Oral strips are small, dissolvable strips that are placed on the roof of the mouth before bedtime. They contain natural ingredients, such as peppermint or menthol, that can help open up the airways and reduce snoring. Oral strips are easy to use and can provide immediate relief for snoring.

29. Snore Sprays
Snore sprays are designed to lubricate and soothe the throat, reducing snoring caused by dryness or irritation