The anti-snoring products experts say actually work

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Any way you look at it, snoring is disruptive. It can lead to a restless slumber for snorers and anyone who shares a bedroom with them, which causes many people to seek out products to reduce (or prevent) snoring. There are lots of options that claim to help, like wedge pillows (which aren’t just for acid reflux ), mouthpieces and nasal strips. But are they effective?

I talked to doctors about snoring, including who is prone to it, and they shared what you can do to reduce how much you snore. They also shared different types of over-the-counter anti-snoring devices to consider, whether you’re using them yourself or buying them for someone else.

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The best anti-snoring devices

While our experts say there are no guarantees that anti-snoring devices will work for everyone, they’re worth a try, so long as you consult your doctor beforehand. Here are a few pillows and pillow accessories for snorers that align with our experts’ guidance. I chose a few highly-rated picks, plus products recommended by NBC Selected staff.

The best pillows for snorers

Pillow Cube Side Cube

The Pillow Cube is a rectangular pillow specifically designed for side sleepers, and it won an NBC Selected Bed & Bath Award . You place the bottom of the pillow against your shoulder, and when you lay your head on it, the pillow fills the gap between your head and your mattress . This helps keep your spine straight and aligned throughout the night, according to the brand.

The pillow is made from firm foam to support your head’s weight, has a breathable cover and comes with a removable, machine-washable pillowcase .

Coop Home Goods The Original Body Adjustable Pillow

Body pillows are a great option for snorers looking to make side sleeping more comfortable. You can drape your body over the long pillow and hug your arms around it, which can help you stay on your side overnight instead of rolling over onto your back, experts told me.

This body pillow comes recommended by Harry Rabinowitz , former NBC Selected reporter, and it’s adjustable — you can remove the memory foam and microfiber filling to find a loft that matches your preferences. The body pillow’s outer cover is removable and machine-washable, and it measures 54 inches long and 20 inches wide.

Ruqmuis Wedge Pillow

Experts recommend looking for wedge pillows that are between 10 and 12 inches high, which elevate your head at about a 30 to 45 degree angle while you’re laying on your back. This one fits the bill at 24 inches long, 24 inches wide and 10 inches high. The pillow’s microfiber, machine-washable cover is zippered and pocketed on both sides so you can store your phone or remote control. And the core is high-density foam to provide pressure relief and comfortable support.

Smart Nora Gen 2

Smart Nora isn’t exactly a pillow — it’s a modern solution to an age-old problem. It comes with three parts: an inflatable pillow insert, an air pump base and a microphone sensor. You place the insert inside your pillowcase, which is connected to the air pump base. The microphone sensor that sits on your side table listens for snoring sounds, and when they’re detected, it tells the air pump to inflate the pillow insert to elevate your head. Then, when it no longer detects snoring sounds, the base deflates the insert to lower your head.

You can adjust how sensitive the microphone is to snoring sounds, as well as how much the pillow insert moves throughout the night. The Smart Nora is FSA - and HSA-eligible .

Snorinator Pillow

NBC Selected editorial operations associate Jem Alabi tested two courtesy samples from the brand. Alabi used the small, while her mom, who she describes as a serious snorer, tested the large. “Sure enough, she barely snored,” says Alabi. The oversized memory foam pillow props the upper body upright at a 66-degree angle and has a built-in headrest with side supports to help keep the head and neck aligned. Alabi says the design also helped support her posture while she slept, and she liked that she could either sleep more upright against the pillow or rest her head along the wedge. It comes in a small size for people 5’6 and under and a large for those taller than 5’6.

Anti-snoring devices that address the nasal pathway

Breathe Right Nasal Strips Extra Strength

I always keep a pack of these nasal strips at home because I have seasonal allergies. I wear them when I’m congested to reduce the chances that I start snoring and immediately feel how much they open my nasal passages when I apply them. The strips come in a box of 26 (that’s lots of snore-free nights) and their adhesive has never irritated my sensitive skin .

I find that they usually stay in place overnight, but the one downfall of any nasal strips is that they can unstick while you’re sleeping, especially if you don’t let skin care products dry before applying them, says Dr. Paul Chung , a physician and an instructor of neurology and sleep medicine at Northwestern University. These nasal strips are tan, but you can also purchase clear ones .

Rhinomed Mute Nasal Dilator Snoring Solution

Nasal dilators come in different sizes, so if you’re new to using them, buy a pack with multiple options. You can try on each size, find which one is most comfortable and buy just that size the next time you place an order.

These nasal dilators are made from a transparent, flexible, medical-grade material. They have a hook whose sides sit inside the nose, while the base rests outside the nose and on top of the nostrils. There are loops on either side of the hook, and you can make the loops narrower or wider to customize the fit. You can reuse each nasal dilator up to 10 times, according to the brand.

Anti-snoring devices that address the upper airway

SnoreRx Snoring Mouthguard

Chung says some of his patients have success with this snoring mouthguard. It has a boil-and-bite design (meaning you put them in boiling water to make them malleable and bite down on them to make an impression of your teeth.) and is adjustable — you can choose how much the mouthguard pulls your lower jaw forward by moving the built-in hinge.

It’s reusable and typically lasts for about six to 11 months before you’ll need a new one, according to the brand, which recommends cleaning the mouthguard after every use with a toothbrush and toothpaste .

Somnofit-S Anti-Snore Mouth Guard

This mouthguard is moldable using the boil-and-bite process, allowing you to make the shape of the guard a perfect fit for you. It has an adjustable strap and it’s free of BPA and phthalates, according to the brand. Additionally, some customers mention how the moldable shape of the mouthguard helps prevent it from moving around while they sleep.

Does your bed partner snore? These products can help

If your partner’s snoring is preventing you from getting a restful sleep, these products can help you block out the nose.

Loop Quiet 2 Ear Plugs

One of our favorite products, the Loop earplugs, helps mask sounds that would otherwise interrupt your sleep. In her review of the device, NBC Selected updates editor Mili Godio praised the earplugs for being comfortable and allowing her to still hear some sounds and stay aware of her surroundings. They’re also a great option for helping you sleep on a plane during long flights where sounds often clash with each other.

HoMedics SoundSleep White Noise Machine

This device helps create a calming ambiance in your bedroom by playing relaxing sounds. Aside from white nose, it also plays sounds like the ocean, streams and rain. Around the size of a small plate, the device has a volume dial and you can schedule it to turn off after an hour or 30 minutes.

Perytong Wireless Sleep Headphones

This headband has Bluetooth headphones built into the sides that allow you to listen to calming sounds and help you sleep. It’s compatible with Android and iOS devices and on a full charge, has up to 10 hours of listening time, according to the brand. You can even answer calls on the built-in headphones, too.

How I picked anti-snoring devices

Here are a features I kept in mind while curating our list:

Types of anti-snoring devices

I talked to experts about different types of over-the-counter anti-snoring devices and how each one works. All of the products align with their guidance and fall into three main categories: devices that address sleep position , devices that address the nasal pathway and devices that address the upper airway .

Note that there’s one caveat when it comes to all anti-snoring devices — they might work. There are no guarantees, and everyone’s body responds differently to each product. Experts recommend approaching snoring aids with an open mind and accepting that it will likely take a lot of trial-and-error to find something that works for you.

Remember to always talk to your doctor before trying an anti-snoring device to make sure it fits your needs.

Adjusting your sleeping position is one of the fastest, easiest ways to potentially reduce snoring, experts told me. They unanimously agree that snorers should prioritize side sleeping and avoid back sleeping, which tends to make you snore more. That’s because when you’re supine (on your back), gravity pulls the soft tissues around your airway downward and toward the back of your throat, making the area narrower, says Dr. Chung. Sleeping on your side helps keep the airway as open as possible.