Anti-Snoring Solutions: Mouthguards, Strips and Devices

Q: Do anti-snoring mouthguards actually work?

Mandibular advancement devices (MADs) have strong clinical evidence behind them. Multiple systematic reviews including a 2015 Cochrane Review confirm MADs reduce snoring frequency and intensity significantly. They work best for tongue-based or positional snoring and less well for purely nasal snoring. Custom-fitted dental devices outperform boil-and-bite versions but cost more.

Q: Are nasal strips effective for snoring?

Nasal strips are effective for snoring caused by nasal congestion or a narrow nasal valve. They are less effective for throat-based snoring, which is more common. If snoring occurs regardless of nasal congestion, a mandibular advancement device is more likely to help.

March 22, 2026

Quick Answer: Mandibular advancement devices (MADs) have the strongest evidence for positional and mild obstructive snoring. Nasal strips help if the cause is nasal congestion. Chin straps have weaker evidence. If snoring comes with gasping, witnessed apneas, or daytime sleepiness, see a physician to rule out obstructive sleep apnea before trying devices.

In This Guide

Why People Snore: Causes and Types
Snoring vs Sleep Apnea: Know the Difference
Anti-Snoring Devices Compared
Nasal Solutions: Strips, Dilators and Sprays
Sleep Position and Snoring
How Your Mattress and Pillow Affect Snoring
FAQs

Reading Time: 8 minutes

This article provides general information about snoring and anti-snoring devices. Snoring can be a symptom of obstructive sleep apnea, a medical condition that requires professional diagnosis and treatment. If you suspect sleep apnea, consult a physician before relying on over-the-counter devices.

Why People Snore: Causes and Types

Snoring occurs when airflow through the mouth and nose is partially obstructed during sleep, causing the surrounding soft tissues to vibrate. The sound ranges from mild congestion noise to the loud, rattling snore that wakes partners across the house. Understanding the cause is the first step, because the right solution depends entirely on why the snoring is happening.

Common causes include:

Tongue and jaw position: When throat muscles relax during sleep, the tongue can fall back toward the airway, narrowing it. This is the most common mechanical cause of primary snoring and the reason mandibular advancement devices work.
Nasal congestion: Chronic rhinitis, seasonal allergies, or a deviated septum forces mouth breathing, which bypasses the nose's natural airflow regulation and creates turbulence in the throat.
Sleep position: Back sleeping (supine position) allows gravity to pull the tongue and soft palate down into the airway. Side sleeping significantly reduces snoring in positional snorers.
Body weight: Excess tissue around the neck increases the load on airway muscles. A neck circumference above 40 cm in women and 43 cm in men is associated with higher snoring and sleep apnea risk.
Alcohol and sedatives: These relax throat muscles more than normal, worsening snoring and increasing apnea risk. Even moderate drinking within three hours of bedtime substantially increases snoring intensity.
Anatomy: Enlarged tonsils, adenoids, or a naturally narrow palate can predispose individuals to snoring regardless of other factors.
Age: Throat muscle tone decreases with age, making snoring more common after 40.

Snoring Prevalence in Canada

Habitual snoring affects approximately 40% of adult men and 24% of adult women in Canada, according to epidemiological data published in the Canadian Respiratory Journal. Rates increase with age and BMI. Despite being extremely common, habitual snoring is not always benign. Research published in Sleep Medicine Reviews (2017) found that primary snoring without apnea is still associated with impaired sleep architecture, increased cardiovascular risk markers over time, and significant relationship strain. A partner's snoring is among the leading causes of couples sleeping in separate rooms.

8 min read

Snoring vs Sleep Apnea: Know the Difference

Anti-Snoring Solutions: Mouthguards, Strips and Devices - Mattress Miracle Brantford

This is the most important distinction in the snoring conversation. Primary (simple) snoring and obstructive sleep apnea (OSA) exist on a continuum, and many people with OSA begin as primary snorers before the condition progresses.

Feature	Primary Snoring	Obstructive Sleep Apnea
Airway status	Partially narrowed, airflow continues	Completely blocked, airflow stops for 10+ seconds
Oxygen levels	Normal	Drop during apneas (desaturation events)
Daytime sleepiness	Usually mild or absent	Often significant (Epworth score >10)
Witnessed apneas	Absent	Partner may observe breathing stopping
Morning headaches	Uncommon	Common (from CO2 retention)
Treatment required	Lifestyle/device options	CPAP, dental appliance (prescribed), or surgery

The red flags that suggest sleep apnea rather than simple snoring: witnessed pauses in breathing, gasping or choking at night, excessive daytime sleepiness (falling asleep while reading, watching TV, or driving), morning headaches, and waking with a dry mouth. If any of these are present, a physician referral for a sleep study is the right first step, not a visit to the pharmacy for anti-snoring strips.

Anti-Snoring Devices Compared

Mandibular Advancement Devices (MADs)

MADs are the best-evidenced category of anti-snoring device for primary snoring. They fit over the teeth (similar to a sports mouthguard) and hold the lower jaw slightly forward, which tenses the throat muscles and opens the airway. A 2015 Cochrane Review found that MADs significantly reduce snoring frequency and intensity compared to placebo devices, and custom-fitted versions prescribed by dentists outperform over-the-counter boil-and-bite versions.

Over-the-counter MADs in Canada are available at pharmacies under brands like SnoreRx, VitalSleep, and ZQuiet. Prices range from $60 to $120 CAD. Custom-fitted dental appliances cost $1,500 to $3,000 and are sometimes partially covered by dental insurance when prescribed for snoring or mild OSA.

MADs are less effective for snoring caused purely by nasal obstruction (the jaw advancement doesn't address the nasal pathway) and are not appropriate for people with severe OSA (CPAP is the standard of care for moderate-severe OSA). Side effects include temporary jaw soreness in the first weeks, excess salivation, and in some cases, mild tooth movement with long-term use.

Tongue Retaining Devices (TRDs)

TRDs use gentle suction to hold the tongue forward in the oral cavity during sleep, preventing it from falling back toward the airway. Research published in the Journal of Clinical Sleep Medicine (2011) found TRDs effective for snoring, with compliance similar to MADs. They are an option for people who cannot use MADs due to dental issues, TMJ problems, or full dentures. They are less commonly available in Canadian pharmacies and are more often found through dental sleep medicine specialists.

Chin Straps

Chin straps wrap around the head and under the chin to encourage mouth closure during sleep. The theory is that keeping the mouth closed encourages nasal breathing. The evidence for chin straps alone is weak. A study in the Journal of Clinical Sleep Medicine found chin straps ineffective at reducing apnea-hypopnea index scores and largely ineffective for primary snoring compared to MADs. They may have some utility as an add-on for CPAP users who breathe through their mouths, but as a standalone anti-snoring device, they are not well supported by evidence.

Anti-Snoring Pillows

Specially shaped pillows claiming to reduce snoring typically work by encouraging side-sleeping or adjusting head and neck position. The evidence for branded "anti-snoring pillows" specifically is limited, though the position change itself is well-supported: moving from back to side sleeping reduces snoring in positional snorers, and a wedge pillow elevating the head 30 degrees can reduce severity. The pillow brand matters less than achieving proper lateral or semi-incline positioning.

Nasal Solutions: Strips, Dilators and Sprays

When snoring is driven by nasal congestion or a narrow nasal passage, approaches targeting the nose directly are more logical than jaw devices.

Nasal strips (adhesive bands worn across the nose bridge) mechanically widen the nasal passages, increasing airflow. Breathe Right is the most common Canadian brand. Studies show nasal strips reduce snoring in people with nasal congestion or nasal valve collapse, though their effectiveness is limited in people whose snoring originates in the throat. They are inexpensive ($15-30 for a pack), have no systemic side effects, and are a reasonable first try for congestion-related snoring.

Internal nasal dilators (small plastic or silicone devices inserted into the nostrils) serve the same purpose but from inside the nasal cavity. Some users find these more effective than external strips; others find them uncomfortable. The evidence base is comparable: useful for nasal-origin snoring, limited effect on throat-origin snoring.

Nasal sprays: Saline rinses and nasal sprays can help with allergic or inflammatory congestion. Prescription corticosteroid nasal sprays (fluticasone, budesonide) are particularly effective for chronic allergic rhinitis. These treat the underlying cause rather than managing symptoms mechanically, making them a preferable long-term option for allergy-driven snoring.

Sleep Position and Snoring

One of the simplest and most evidence-backed approaches to reducing snoring is position change. Studies consistently show that snoring is significantly worse in the supine position (back sleeping) than in lateral positions (side sleeping). For positional snorers, the effect can be dramatic: a 2012 study in Sleep found that moving from supine to lateral sleeping reduced the apnea-hypopnea index by 50% or more in positional OSA patients, with comparable effects on snoring in primary snorers.

Practical methods to maintain side sleeping:

Sewing a tennis ball or foam block into the back of a sleep shirt (the "tennis ball technique") creates discomfort when rolling supine, training the body to stay lateral. A 2012 review in Sleep Medicine Reviews found this effective and free.
Positional sleep devices (wedge pillows behind the back, bumper belts) serve the same purpose more comfortably.
A body pillow along the back physically supports lateral sleeping throughout the night.

Brad, Owner, 40+ years of experience: "We get couples in all the time where one partner's snoring has them sleeping in the spare room. Before spending money on devices, I always ask whether they've tried just changing sleep positions and using a proper pillow to keep the neck aligned. Sometimes a firmer pillow that keeps the head from dropping back is the biggest change they can make."

How Your Mattress and Pillow Affect Snoring

Your sleep surface plays a more significant role in snoring than most people realise. This is less about mattress firmness and more about what your sleeping position and head/neck alignment do to your airway.

Pillow height and neck position: A pillow that is too flat allows the head to drop back, compressing the posterior airway and worsening throat snoring. A pillow that is too high pushes the chin toward the chest, also restricting airflow. The right pillow height depends on your sleep position: side sleepers need enough loft to fill the gap between the shoulder and head; back sleepers need a lower pillow to keep the neck in gentle extension rather than flexion.

Mattress support and body position: A mattress that doesn't provide adequate support can allow the spine to sag, which cascades into poor head and neck positioning. For heavier individuals, a mattress that compresses excessively in the middle can push the hips and torso down, tilting the head back. A supportive mattress that keeps the spine neutral helps maintain the airway geometry that minimises snoring.

Motion transfer and partner sleep disruption: Even where the snoring itself can't be eliminated, a mattress with good motion isolation significantly reduces the degree to which one partner's movement (or the snorer's own disturbed breathing movements) wakes the other. Pocket-coil mattresses and memory foam generally have superior motion isolation compared to open-coil designs.

Pillow and Mattress Advice for Snoring Couples

If snoring is affecting your partner's sleep, come in and let us help you find the right pillow height for your sleep position and a mattress with the motion isolation to keep disturbances on your side of the bed. Dorothy can walk you through what we have in stock for both.

Mattress Miracle
441 1/2 West Street, Brantford
Phone: (519) 770-0001
Hours: Mon-Wed 10-6, Thu-Fri 10-7, Sat 10-5, Sun 12-4

Lifestyle Changes That Reduce Snoring

Before or alongside any device, these behavioural changes have solid evidence behind them:

Weight loss: A 10% reduction in body weight produces a 26% reduction in apnea-hypopnea index in overweight patients with OSA, with comparable effects on primary snoring. Excess weight is one of the most modifiable risk factors.
Alcohol reduction: Avoiding alcohol within 3-4 hours of bedtime reduces muscle relaxation-induced snoring. Even regular drinkers who modify evening alcohol habits report improvement.
Allergen management: Regular vacuuming, allergen-proof mattress and pillow covers, and air purifiers reduce nasal congestion from household allergens. This is particularly relevant in older homes where dust mite populations build up in mattresses and bedding.
Smoking cessation: Smoking causes chronic upper airway inflammation, making snoring worse. The effect is dose-dependent; even reducing smoking helps.
Sleep hygiene: Severe sleep deprivation causes deeper, more restorative sleep in the first sleep cycles, which involves more muscle relaxation and worsens snoring. Maintaining a consistent sleep schedule reduces the "rebound" deep sleep effect.

Anti-snoring solutions range from adhesive nasal strips and mouthguards to positional therapy devices and surgical options, with the right choice depending on whether snoring originates from the nose, mouth, or throat. Mattress Miracle at 441½ West Street in Brantford carries anti-snore pillows and adjustable beds that promote snoring-reducing sleep positions. Dorothy recommends trying positional solutions first, as side sleeping on a supportive pillow eliminates snoring for many people without the expense or discomfort of devices. Call (519) 770-0001.

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Frequently Asked Questions

Do anti-snoring mouthguards actually work?

Mandibular advancement devices (MADs) have the most consistent clinical evidence of any over-the-counter anti-snoring product. Multiple systematic reviews, including a 2015 Cochrane Review, confirm that MADs reduce snoring frequency and intensity significantly compared to no treatment. They work best for tongue-based or positional snoring. They are less effective when snoring is primarily nasal. Custom-fitted dental devices outperform boil-and-bite versions but cost considerably more.

Are nasal strips effective for snoring?

Nasal strips are effective for snoring that originates from nasal congestion or a narrow nasal valve. They are less effective (often ineffective) for throat-based snoring, which is the more common type. If you snore primarily when congested or during allergy season, nasal strips are a reasonable and inexpensive first option. If snoring occurs regardless of nasal congestion, a mandibular device is more likely to help.

Can snoring damage your health?

Primary snoring without sleep apnea carries some risk on its own. Long-term studies associate chronic loud snoring with increased carotid artery thickness (an early marker of cardiovascular disease), independent of apnea. The vibration from snoring may cause local upper airway tissue damage over time. More immediately, snoring significantly disrupts both the snorer's own sleep architecture and that of bed partners, leading to cumulative sleep deprivation effects in households. When snoring is accompanied by apnea, the health risks (hypertension, cardiac arrhythmia, stroke, diabetes association) are substantially greater.

How does a mattress affect snoring?

Your mattress affects snoring through its influence on sleep position and spinal alignment. A mattress with poor support can allow the hips and torso to sag, which rotates the pelvis and shifts the head back into a position that compresses the airway. For side sleepers, adequate shoulder and hip pressure relief helps maintain a position that keeps the airway open. Motion isolation matters for partners: a mattress that absorbs movement rather than transmitting it across the surface reduces how much the non-snoring partner is disturbed by the snorer's movements.

When should I see a doctor about snoring?

See a physician if snoring is accompanied by witnessed pauses in breathing, gasping or choking sounds, excessive daytime sleepiness (particularly if falling asleep while driving or in conversation), morning headaches, or waking with a very dry mouth. These symptoms suggest obstructive sleep apnea, which requires a sleep study for diagnosis and appropriate treatment. Over-the-counter devices are not a safe substitute for sleep apnea treatment, which typically involves CPAP therapy or a prescribed dental appliance.

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