All the options at a glance.
The same five questions for every option, so you can compare like with like.
- Guideline-backed Recommended in a published clinical guideline.
- Some support A guideline says it can be offered, or at least one controlled trial found a benefit, but the data are limited or disagree.
- Expert advice only Commonly recommended, without good trials behind it.
- Weak or mixed Small or uncontrolled studies, or better studies that found no benefit.
- None found We found no independent study measuring snoring.
This rates the evidence, not how well something will work for you.
| Option | Evidence for snoring | Cost | Best suited to | Main drawback |
|---|---|---|---|---|
| Sleep assessment | Guideline-backed as the first step when there are warning signs, and before a mouthpiece | Depends on your country and health system | Anyone with breathing pauses, gasping or heavy daytime sleepiness | Waiting times and costs vary |
| Sleeping on your side | Some support | Free | Snoring that’s worse on your back | Hard to stay in position; review found mixed results |
| Less evening alcohol | Expert advice only | Free | Anyone who drinks in the evening | No good trials |
| Weight loss | Some support | Free to varies | People carrying extra weight | Slow; guideline notes limited data |
| Mouth and throat exercises | Some support, disputed | Free | People willing to practise daily for months | One small trial positive; German guideline judged the evidence too thin |
| Dentist-made mouthpiece | Guideline-backed | Can reach USD 3,000 in the US (trial paper); varies by country | Simple snoring, after an assessment, with healthy teeth | Jaw discomfort (about 45% in one trial, temporary); dental visits |
| Mouldable mouthpiece | Weak or mixed for specific models | Not verified | Simple snoring, after an assessment, with healthy teeth | Less tailored; many dental exclusions |
| Tongue-retaining device | Weak or mixed | Not verified | Ask a dentist | Main study was run by the inventor |
| Nasal strips | Weak or mixed | One strip per night (work it out) | A blocked nose, or nostrils that narrow as you breathe in | Skin irritation; no better than placebo strips for sleep in congested adults |
| Internal nasal dilators | Weak or mixed | Recurring (Mute: replace after ten uses) | Nostrils that narrow as you breathe in | Fit; no independent study of Mute itself |
| Mouth tape | Weak or mixed | Cheap, but recurring | Not established; never with a blocked nose | Risk if the nose blocks; can mask sleep apnoea |
| Magnetic nasal bands | None found | Recurring refill tabs | Not established | The maker’s own study didn’t measure snoring |
On a small screen, swipe the table sideways.
All rows checked 26 October 2026. Prices are only shown where a source states them; we haven’t verified current prices in any country. Germany’s independent consumer test of 23 products found none that reliably stopped snoring.
Original sources & their limits
- Clinical practice guideline: oral appliance therapy for snoring and sleep apnoea (AASM & AADSM, 2015) ↗
Read in full. Recommends oral appliances for adults with primary snoring who want treatment, after a sleep physician has assessed them. Prefers custom, adjustable devices for people with sleep apnoea (based on low-quality evidence).
- S3-Leitlinie: Diagnostik und Therapie des Schnarchens des Erwachsenen (AWMF, 2019) ↗
German national guideline on snoring in adults. Read with AI-assisted translation. Its current validity was not confirmed; it may be awaiting an update.
- Positional therapy for snoring: systematic review (2024) ↗
Read. Nine studies, 235 people. Mostly weak study designs; results for snoring were mixed.
- Mouth and throat exercises for snoring: randomised trial (Chest, 2015) ↗
Trial record read. 39 people with primary snoring or mild-to-moderate sleep apnoea, three months. Exercises reduced snoring measured in a sleep lab. The comparison group used nasal strips plus breathing exercises and showed no significant change.
- Custom oral appliance vs conservative treatment for snoring: pilot randomised trial (JAMA Otolaryngology, 2024) ↗
Read. 50 couples randomised, 42 finished; adults who snore without sleep apnoea. Four weeks. Outcome was the bed partner’s rating, not a recording. Analysed only those who finished.
- Tongue-retaining device with and without suction: randomised crossover trial (Sleep and Breathing, 2008) ↗
Abstract read. Participants had sleep-disordered breathing, not simple snoring. The first author developed the device later sold as Good Morning Snore Solution. Sample size is not shown in the abstract.
- Report on two placebo-controlled nasal-strip trials (AJMC, on Advances in Therapy 2019) ↗
News report read. Two manufacturer-funded trials (140 and 130 adults with chronic night-time nasal congestion, 14 days). Strips did not improve sleep problems more than placebo strips. They measured sleep in congested people, not snoring.
- Nasal dilators for sleep apnoea: systematic review (2016) ↗
Read. 14 studies, 147 people with sleep apnoea. No significant change in breathing events, oxygen levels or snoring index. Small, varied studies.
- Open comparison of an internal dilator and a nasal strip (2019) ↗
Abstract read. 41 people, open design, snoring time measured with a phone. Snoring time fell with both devices; the internal dilator (Nas-air) did better. No placebo group.
- Mute: product FAQ (PDF) ↗
Manufacturer FAQ. Replace each device after ten uses; not for treating sleep apnoea; not for children under 12. Its “up to 38% more airflow” figure has no source attached.
- Intake blog: “What SleepScore Labs discovered about nasal strips for sleep” ↗
Company blog, not a published study. Three weeks without, three weeks with; number of people not stated; mostly self-reported outcomes; snoring was not measured.
- Press release: systematic review of mouth taping during sleep (PLOS ONE, 2025) ↗
Press release read; the full paper (Western University, Canada) could not be opened in our check. 10 studies, 213 people. Two found a slight improvement in breathing events in some people with mild sleep apnoea; the rest found no benefit. Four raised a suffocation risk for people with a blocked nose. Snoring was not specifically addressed.
- Mouth taping: viral fad or evidence-based treatment? (Today’s RDH) ↗
Dental-hygiene journal article read. We couldn’t open the original papers it summarises: a 2022 study of 20 mouth-breathers with mild sleep apnoea (no control group, one week) and a 2015 pilot of 30 people using a porous mouth patch.
- Mittel gegen Schnarchen: 23 Produkte im Test (Stiftung Warentest, 2021) ↗
German independent consumer test, October 2021. None of 23 products reliably stopped snoring; it advises seeing a dentist or ENT doctor first. Individual product ratings are behind a paywall and were not read.
Sources checked 26 Oct 2026.