12 Best Anti-Snoring Mouthpieces and Mouthguards in 2024

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Reviewed by

Raj Dasgupta, MD

Many people struggle with sleeping due to loud snoring nearby. Snoring occurs when certain mouth and throat muscles relax too much, causing vibrations and the familiar noise. Apart from being bothersome, snoring can also signal health issues.

To stop snoring, people use special mouthpieces or mouthguards, typically in two types. Mandibular Advancement Devices (MADs) are placed in the mouth and push the lower jaw forward to open the airway. Tongue Retention Devices (TRDs) are useful for back sleepers as they prevent the tongue from slipping back into the throat, a snoring trigger.

If you want to learn more about the best snoring mouthpieces and mouthguards, we’ve summarized our top choices below.

12 Best Anti-Snoring Mouthpieces and Mouthguards

1. SnoreRx Mouthpiece

SnoreRx Mouthpiece

The SnoreRx Mouthpiece is a handy solution for snorers. It works by adjusting your jaw position while you sleep, helping to reduce or stop snoring altogether. One of its key features is its customization process: you heat the mouthpiece in boiling water, cool it in cold water, and then mold it to fit your mouth perfectly. This personalized fit ensures comfort and effectiveness.

The standout feature of SnoreRx is its adjustability. You can make precise changes to the mouthpiece by moving your lower jaw forward in small increments, up to 6 millimeters. This flexibility allows for gradual adjustments, which can be beneficial for users who find other mouthpieces too restrictive.


  • Easy-to-use design with a straightforward customization process.
  • Adjustable in 1-millimeter increments, up to a total of 6 millimeters.
  • Comfortable and lightweight, with ventilation holes for easy breathing.
  • Affordable solution compared to other snoring remedies.
  • Risk-free trial period of 30 nights to test effectiveness.


  • Requires boiling and molding for customization, which may take some time and effort.
  • Adjustments may need experimentation to find the optimal position for each user.
  • Not suitable for individuals with certain dental or jaw conditions; consulting a dentist is recommended.

2. ZQuiet Anti-Snoring Mouthpiece

ZQuiet Anti Snoring Mouthpiece

The ZQuiet Anti-Snoring Mouthpiece is a simple device designed to stop snoring. It works by gently moving your jaw forward while you sleep, which helps to keep your airway open and reduces snoring. Unlike other mouthpieces, ZQuiet doesn’t require complicated molding. It comes in two sizes, with different levels of jaw advancement (2mm or 6mm), making it suitable for a wide range of users. This customizable fit ensures comfort and effectiveness.


  • Universal fit with two size options (2mm and 6mm) for personalized comfort.
  • No need for complicated molding, making it easy to use straight out of the box.
  • Allows natural jaw movement and easy breathing, enhancing comfort during sleep.
  • Comes with a cleaning solution (ZQuiet Clean) for easy maintenance and hygiene.
  • Generous 60-night trial period allows users to test its effectiveness without commitment.


  • Some users may experience initial discomfort or adjustment period.
  • Replacement mouthpieces may be needed over time, adding to long-term costs.
  • Effectiveness may vary depending on individual factors such as jaw size and severity of snoring.

3. VitalSleep Anti-Snoring Mouthpiece

VitalSleep Anti Snoring Mouthpiece

The VitalSleep Anti-Snoring Mouthpiece is a device designed to help stop snoring. It works by adjusting the position of your lower jaw, which can often be a cause of snoring. The device is customizable, allowing you to move your jaw forward in small increments for maximum comfort and effectiveness. It comes in two size options to fit different mouth sizes and preferences. The molding process is quick and easy, requiring only a minute of your time. You simply heat the mouthpiece in water, bite into the trays, and adjust it gradually over a few nights to find your ideal comfort level. With a 60-night trial period and free shipping within the United States, it’s a low-risk option for those looking to improve their sleep quality.


  • Highly adjustable for personalized comfort.
  • Comes in two size options for better fit.
  • Easy and quick molding process.
  • Affordable compared to other solutions.
  • Offers a 60-night trial period with free shipping within the United States.


  • May not work for all individuals.
  • Requires consistent use to see results.
  • Some users may find it uncomfortable initially.

4. Good Morning Snore Solution

Good Morning Snore Solution

The Good Morning Snore Solution is a tongue retaining device (TRD) designed to tackle snoring without hassle. Unlike traditional mouthguards, it doesn’t require molding or boiling. To use it, you simply insert the flanges between your lips and teeth, squeeze the bulb, and place your tongue inside. The device uses gentle suction to pull your tongue forward, preventing it from blocking your airway. This non-invasive approach is particularly suitable for individuals with medical conditions like temporomandibular disorders (TMDs), gum disease, dental implants, braces, or dentures.


  • Easy to use with no molding or boiling required
  • Gentle suction keeps tongue in place without discomfort
  • Suitable for individuals with various medical conditions or dental history
  • Fits everyone without needing customization
  • Budget-friendly with promotions often available
  • Comes with a 30-night trial period for testing without long-term commitment


  • Some users may take a few nights to get used to swallowing with it
  • May not be as effective for all types of snoring
  • Requires consistent use for optimal results

5. SleepTight Mouthpiece

SleepTight Mouthpiece

The SleepTight Mouthpiece is a snoring solution that combines features of mandibular advancement devices (MADs) and tongue retaining devices (TRDs). It works by advancing the jaw forward and keeping the tongue in place simultaneously, addressing common causes of snoring.

To use it, you customize the mouthpiece to fit your teeth using a simple boil-and-bite process. This ensures a snug and comfortable fit tailored to your mouth. The mouthpiece also includes airflow holes, making it easy to breathe through your mouth while wearing it.

One unique aspect of the SleepTight is its adjustability. You can advance it up to 3 millimeters more for a better fit, accommodating different levels of snoring and jaw positions.


  • Combines features of MADs and TRDs for comprehensive snoring relief.
  • Customizable fit through boil-and-bite process.
  • Includes airflow holes for easy breathing.
  • Offers up to 3 millimeters of additional advancement for personalized comfort.
  • Flexible trial period allows testing for 30 days with a small shipping fee.


  • Trial period requires a small shipping fee.
  • Full refund within 30 days only available if device is returned (shipping fee nonrefundable).

7. Feetoot Mouthpiece

Feetoot Mouthpiece Review

The Feetoot Mouthpiece™ is a specialized device crafted to combat the effects of sleep apnea. By delicately adjusting the positioning of the jaw during sleep, it ensures an open and unobstructed airway throughout the night. This innovative mechanism effectively prevents interruptions in breathing, snoring, and other common issues associated with sleep apnea.


  • Effective solution for sleep apnea.
  • Improved sleep quality and daytime energy levels.
  • Comfortable to wear, allowing for easy breathing through mouth or nose.
  • Endorsed by medical professionals and dentists.
  • Travel-friendly design for convenience.


  • May require an adjustment period initially.
  • Not suitable for individuals with certain dental conditions or severe sleep apnea.
  • Requires regular maintenance for hygiene and longevity.

Learn more: read the honest review of Feetoot Mouthpiece.

8. Soothie AirFlow Mouthpiece

Soothie AirFlow Mouthpiece Review

The Soothie AirFlow Mouthpiece is a comfortable device designed to tackle snoring and sleep apnea without invasive methods like surgery or CPAP machines. It works by gently repositioning the jaw during sleep, which helps improve airflow and reduce symptoms like interruptions and snoring.

Using a simple “boil and bite” method, the mouthpiece is customized to fit the user’s bite, ensuring a snug and comfortable fit. This personalized design allows for natural breathing through the mouth or nose while sleeping, promoting uninterrupted rest and improved sleep quality.


  • Non-invasive solution for snoring and sleep apnea
  • Customizable fit for individual comfort
  • Allows natural breathing during sleep
  • Portable design with a convenient carrying case
  • Backed by scientific research
  • Risk-free guarantee for user confidence


  • Effectiveness may vary among individuals
  • Initial adjustment period may be required
  • Regular cleaning necessary for hygiene and durability
  • Not suitable for severe cases of sleep apnea
  • May not be compatible with all mouth sizes or shapes

Learn more: read the full review of Soothie AirFlow Mouthpiece.

9. SnoreStop Pro

SnoreStop Pro Review

SnoreStop Pro is a handy oral device designed to combat snoring and mild to moderate sleep apnea. It works by repositioning the tongue and jaw during sleep, which helps keep the airway clear and ensures smooth breathing. This reduction in airway blockage leads to decreased snoring and improved sleep quality for both the user and their partner. It’s user-friendly, with simple cleaning instructions and adjustable fittings for personalized comfort.


  • Effectively reduces snoring and improves sleep quality.
  • Easy to use and clean.
  • Adjustable for personalized comfort.
  • Targets the root cause of snoring by keeping the airway open.
  • Suitable for a wide range of users with different mouth shapes and sizes.


  • Not suitable for severe cases of snoring or sleep apnea.
  • May require an adjustment period for some users to get used to wearing it during sleep.

Learn more: read the SnoreStop Pro reviews.

10. TranquilAir Anti-Snoring Device

TranquilAir Review

TranquilAir Anti-Snoring Device is a solution designed to tackle snoring by gently repositioning the lower jaw during sleep. Developed by medical professionals, it aims to keep the airway open, reducing throat vibrations that cause snoring.

Using a “boil-and-bite” method, users customize the device to fit their dental structure, ensuring a snug and personalized fit. It offers various settings for jaw advancement, allowing users to adjust for comfort and effectiveness. Unlike rigid devices, TranquilAir permits natural jaw movement during sleep, enhancing comfort and uninterrupted breathing.


  • Customizable fit for personalized comfort.
  • Allows natural jaw movement, enhancing comfort during sleep.
  • FDA-approved for snoring reduction, ensuring safety and effectiveness.


  • May require an adjustment period for users to get accustomed to wearing it.
  • Initial discomfort in the jaw and teeth may occur, but usually diminishes over time.
  • Regular cleaning is necessary for hygiene, though it’s standard for oral devices.

Learn more: read the TranquilAir Anti-Snoring Device Review.

11. SereneSleep Snoring Prevention Aid

SereneSleep Snoring Prevention Aid Review

SereneSleep Snoring Prevention Aid is a custom mouthpiece designed to tackle snoring issues and enhance sleep quality. It’s uniquely crafted to fit snugly in the user’s mouth, molding comfortably to their teeth and jaw. This innovative device works by subtly adjusting the position of the jaw during sleep, thus keeping the airway open and reducing the vibrations that cause snoring.

Approved by the FDA and supported by scientific research, it offers a non-invasive solution to snoring problems. The process involves customizing the mouthpiece to the user’s teeth for a perfect fit, ensuring maximum comfort throughout the night.

By addressing the root cause of snoring, SereneSleep helps users and their partners enjoy uninterrupted sleep and wake up feeling refreshed.


  • Customizable fit for maximum comfort.
  • FDA-approved and backed by scientific research.
  • Effective in reducing snoring disturbances.
  • Non-invasive alternative to surgery or medication.
  • Improves sleep quality and enhances relationships by reducing disruptions.


  • May require an adjustment period for optimal comfort.
  • Not suitable for individuals with certain underlying medical conditions contributing to snoring.

Learn more: read the full review of SereneSleep Snoring Prevention Aid.

12. No More Snore™

No More Snore


No More Snore™ is a mouthpiece designed to tackle snoring issues without the need for surgery or uncomfortable nasal strips. It works by gently adjusting the lower jaw while sleeping, keeping the airway clear and reducing snoring vibrations.

Unlike rigid mouthpieces, No More Snore™ allows natural jaw movement, ensuring comfort throughout the night. Users customize the mouthpiece to fit their mouth by molding it with hot water, ensuring a snug and personalized fit. Simply insert the mouthpiece before bedtime with the wider side facing up for optimal comfort.


  • Effective at reducing or eliminating snoring.
  • Comfortable design with jaw movement.
  • Non-invasive solution without surgical risks.
  • Customized fit for enhanced comfort.
  • Improves sleep for both partners.
  • Portable for travel convenience.
  • Easy to clean and maintain.


  • Effectiveness may vary among individuals.
  • May require an initial adjustment period.
  • Not suitable for specific dental conditions.
  • May be less effective for exclusive mouth breathers.
  • Regular maintenance is necessary for optimal use.

Learn more: read the full review of No More Snore™.

What Is a Mouthpiece for Sleep Apnea?

A mouthpiece is a handy tool that you put in your mouth to help with various tasks. It’s used for different things like playing music, giving medicine, or improving your breathing while you sleep.

Mouthpieces come in different shapes and sizes, depending on what they’re meant for. For example, a mouthpiece for a trumpet is much smaller than one for a tuba.

These devices can be made from different materials like plastic, metal, or rubber. They work by controlling the flow of air or liquid. For instance, a musical instrument mouthpiece helps a musician make specific sounds and notes.

Mouthpieces have many uses, including playing musical instruments, assisting with breathing problems like sleep apnea, improving sports performance, protecting and straightening teeth, and even delivering medications.

What Is a Sleep Apnea Mouth Guard?

A sleep apnea mouth guard, also known as a mandibular advancement device (MAD), is made to solve a common problem during sleep – blocked airways. Its main job is to move your lower jaw and tongue into a better position to keep your airway open.

These devices are designed to fit comfortably in your mouth. By adjusting your lower jaw, they prevent the tissues in your throat from collapsing, which can cause episodes of obstructive sleep apnea (OSA).

This adjustment ensures that your airway stays clear, so you can breathe more easily while you sleep. It can also help with teeth grinding, but that’s a different topic we won’t cover here.

While mouth guards can work well for mild to moderate sleep apnea, if you don’t have any teeth or jaw issues, it’s safer and more comfortable to use a mouthpiece instead of a mouthguard.

How Do Anti-Snoring Mouthpieces Work?

Anti-snoring mouthpieces are made to tackle snoring by improving your airway and allowing better airflow. Snoring usually happens when your tongue and mouth tissues relax during sleep, causing blockages in your airway and disrupting the flow of air.

Most anti-snoring mouthpieces work in two ways: they either push your jaw forward or keep your tongue in place. Some devices even combine both methods. We’ll look at the different types of anti-snoring mouthpieces and how they do their job.

Mandibular Advancement Devices (MADs): MADs physically move your jaw forward, making your airway wider and improving airflow. Many MADs are adjustable, so you can customize them by creating impressions with your teeth for a snug fit. Some even let you control how far your jaw moves forward.

It’s important to know that you might need a prescription to get a mandibular advancement device. These devices can have side effects like general discomfort, jaw pain, soreness in your teeth or gums, more drooling, and dry mouth.

Tongue-Retaining Devices (TRDs): TRDs are designed to keep your tongue in place using suction. Since snoring often happens when your tongue slips backward into your throat, TRDs are useful for people who snore for this reason. However, TRDs are usually not customizable, and they may cause tongue discomfort, more drooling, and dry mouth.

Benefits of Sleep Apnea Mouthpieces

  1. Improved Sleep Quality: Sleep apnea mouthpieces do a great job of making your sleep better. They keep your airway open and stop those moments where you stop breathing, so you can sleep more deeply and restfully.

  2. Less Daytime Tiredness: When you get a good night’s sleep, you’ll feel less tired and foggy during the day. Sleep apnea mouthpieces can give you more energy and help you stay focused.

  3. Quieter Nights: These mouthpieces can make snoring a lot quieter or even make it disappear altogether. That’s not just good for you; it’s great for your sleeping partner too. Say goodbye to noisy nights!

  4. Healthier Heart: Sleep apnea can raise your chances of heart problems. But using mouthpieces to handle your sleep apnea can lower your risk of heart attacks, strokes, and other heart issues. Your heart will be grateful!

How to Choose the Best Sleep Apnea Mouthpiece

Picking the right sleep apnea mouthpiece can make a big difference in how well you sleep and how you feel overall. To help you choose, here are some things to think about:

  1. Customization: Look for mouthpieces that you can adjust to fit you just right. A mouthpiece that fits well is more likely to work well.

  2. Comfort: Make sure the mouthpiece feels comfy when you wear it all night. If it’s too tight or too loose, it can be uncomfortable and might not work as well.

  3. Breathing: Check that the mouthpiece lets you breathe normally and easily. If it makes it hard to breathe, it’s not safe. Choose one that keeps your airway open.

  4. Effectiveness: See if the mouthpiece really reduces how often and how bad your apnea episodes are. That’s a big deal to know if it’s right for you.

  5. Cost: Mouthpieces come at different prices, so pick one that fits your budget. There are choices for all sorts of budgets, so you can find a good one without spending too much.

  6. Clinical Testing: Think about getting a mouthpiece that’s been tested in clinics to treat sleep apnea. These have been checked in real trials and are proven to be safe and work well.

  7. Material: Mouthpieces are usually made of plastic or silicone. Go for one that’s made of strong and comfy stuff, so it lasts and feels nice in your mouth.

Remember these things when you’re picking a sleep apnea mouthpiece, and you can find one that helps you sleep better and feel better too.

Is a Sleep Apnea Mouthpiece Safe?

Sleep apnea mouthpieces are generally safe for most people, but there are some important things to remember. It’s really important to pick a mouthpiece that fits well and feels comfy. If it’s too tight or too loose, it can be uncomfortable and might not help with sleep apnea.

Many of the products we talk about here are approved by the FDA for snoring. That means the FDA looked at them and said they’re safe and work well for snoring and mild to moderate sleep apnea.

Just so you know, sleep apnea mouthpieces are not the same as mouth guards. Mouthpieces are made to keep your airway open and treat sleep apnea, so they’re a safer choice compared to mouth guards, which are mostly for things like TMJ problems and grinding your teeth.

Do Mouthguards Stop Teeth Grinding (Bruxism)?

Mandibular Advancement Devices (MADs) can potentially help stop or lessen teeth grinding when you’re asleep. These devices have upper and lower trays that keep your teeth apart. When they’re in the right position, they stop your upper and lower teeth from grinding against each other.

Tongue-Retaining Devices (TRDs), however, don’t have any proof that they can reduce nighttime teeth grinding, and they don’t keep your teeth separated.

How to Keep Your Mouthpiece Clean

Taking care of your mouthpiece is important for keeping it clean. Here’s what to do:

  1. Rinse with Hot Water: After using it, rinse your mouthpiece with hot water to make it germ-free.

  2. Regular Cleaning: Every now and then, give your device a good cleaning to stop bacteria from building up.

  3. Storage: Put your mouthpiece in a cool, dry place like your bathroom cabinet. Don’t let it get too hot or wet.

  4. Protective Case: If you have one, use the case that many MAD and TRD makers provide. It’ll keep your device safe and clean when you’re not using it.

Do I Need a Prescription for Anti-Snoring Mouthpieces?

You don’t usually need a prescription for most anti-snoring mouthpieces. But some Mandibular Advancement Device (MAD) and Tongue-Retaining Device (TRD) models, or custom-made mouthpieces, might need one. You can check the product websites online to see if a prescription is needed.

How Does Mouthpiece Customization Work?

Customizing mouthpieces is important to make them fit comfortably. Here’s how it’s usually done:

  1. Boil-and-Bite Method (Most MADs): Many Mandibular Advancement Devices (MADs) can be customized using the boil-and-bite method. You boil the device to soften the plastic in its top and bottom trays. Then, you take it out, let the plastic cool a bit, and bite down on it to make an impression. (Specific instructions may vary depending on the model.)

  2. Home Mold Creation (Costly Bespoke Mouthpieces): For more expensive custom-made mouthpieces, you might need to create a plastic mold at home. Then, you send this mold to the manufacturer, who designs a device that fits your teeth and jaw perfectly.

  3. Automatic Adaptation (Some MADs): Certain MADs have hinges and mechanisms that automatically adjust to your mouth, so you don’t need to customize them. These are often more convenient.

  4. Non-Adjustable TRDs: Tongue-Retaining Devices (TRDs) are usually one-size-fits-all and can’t be customized because of how they’re designed.

Who Should Consider Using an Anti-Snoring Mouthpiece?

If you’re a regular snorer, you’re not alone – about 90 million adults in the U.S. snore. For over a third of them, snoring is an ongoing issue, sometimes even happening every night.

Snoring usually occurs when the airflow in your air passages is somehow blocked. There can be different reasons for this, like:

  • A thicker or lower-hanging soft palate.
  • Problems with your nose, such as congestion.
  • Being overweight or obese, which can lead to extra tissue around your airway.
  • Having a drink before bed, which makes your throat muscles too relaxed.
  • Being extremely tired or not getting enough sleep, which causes your throat muscles to relax.
  • Sleeping on your back, which makes it easier for your tongue to block your airway.

Chronic snoring can cause issues like feeling tired during the day, mood swings, trouble concentrating, and a higher risk of accidents. If your snoring isn’t related to sleep apnea, MAD and TRD mouthpieces can help reduce snoring episodes effectively. These devices are also more affordable than surgery.

But, it’s crucial to talk to your doctor before trying an MAD or TRD mouthpiece, especially if it’s your first time. Keep in mind that while these devices work well for many, they might not be right for everyone. Some people might find them uncomfortable or not effective, especially if they snore heavily due to conditions like obstructive sleep apnea.

How Much Do Anti-Snoring Mouthguards Cost?

If you’re thinking about using anti-snoring mouthpieces, here’s an idea of what they might cost:

  • General Range: Most anti-snoring mouthpieces are priced between $50 and $150 each.

  • MADs (Mandibular Advancement Devices): MADs are a bit more expensive, with an average cost of $75 to $150 per device.

  • TRDs (Tongue-Retaining Devices): Most TRDs are $100 or less.

Shipping fees can vary depending on the manufacturer’s policy, but many companies offer full refunds if you’re allowed to return the product. Some brands may also give you discounts if you buy two or more mouthguards together.

While $50 to $150 might seem like a lot for a device that might need replacing every couple of years, it’s important to know that anti-snoring mouthpieces are much more affordable than getting surgery or other medical procedures to deal with snoring.

Do Mouthpieces and Mouthguards Really Stop Snoring?

Yes, mouthguards can be very good at dealing with snoring, especially if they’re custom-made to fit you. But there’s more to it:

  • Effectiveness: Mouthguards, especially the ones made just for you, can often cut down on loud snoring. But there are other things you can do too. For example, snoring can get worse if you sleep on your back or if you have alcohol before bed. So, if you use a mouthguard and also sleep on your side and skip the drinks, it can make your snoring even better.

  • Obstructive Sleep Apnea (OSA): Some people snore because of a medical problem called obstructive sleep apnea (OSA). OSA not only makes you snore loudly but also makes you wake up during the night gasping for air or choking. While mouthguards can help with snoring, the main treatment for OSA is usually a CPAP or BiPAP machine. These machines work better for OSA symptoms.

Do Snoring Mouthguards Move Your Teeth?

Snoring mouthguards don’t work like braces to shift your teeth, but they can affect your jaw position when you wear them. Here’s the scoop:

  • MAD-Style Mouthguards: These are called Mandibular Advancement Devices. They push your jaw forward to open up your airway. They can be good for snoring but might not be comfy for everyone and could cause issues like TMJ or other problems. If you have dentures, cracked teeth, dental implants, or braces, it’s usually better to avoid MADs unless your doctor says otherwise.

  • TRD-Style Mouthguards: On the flip side, Tongue-Retaining Devices (TRDs) make more room for breathing by keeping your tongue from moving too much, without adjusting your jaw position. This makes TRDs less likely to give you jaw or tooth trouble.

How Important Is Certification and What to Watch for?

Certification is a big deal when it comes to mouthpieces for snoring and sleep apnea. Here’s why it matters:

The U.S. Food and Drug Administration (FDA) classifies Mandibular Advancement Devices (MADs), Tongue-Retaining Devices (TRDs), and similar “intraoral devices for snoring and/or sleep apnea” as Class II medical devices. This means they have some level of risk because they interact directly with your body. So, the FDA closely watches over how these devices are sold and distributed.

Before a mouthpiece can be sold, it has to go through tough testing to prove it works. That’s why, when you’re looking for a mouthpiece, you should check if it has the “cleared by FDA” label. This certification shows that the device meets strict standards and is safe and effective to use.

Alternative Options to Deal with Sleep Apnea

Trying out different methods to manage sleep apnea can be helpful. Here are some alternatives you can consider:

1. Mewing for Sleep Apnea

Mewing is a technique that could help with sleep apnea. It involves placing your tongue on the roof of your mouth and applying gentle pressure. This can improve tongue posture, strengthen jaw muscles, and make your airway wider. Studies suggest that practicing mewing for about six months can improve sleep quality and reduce apnea episodes.

To try mewing for sleep apnea:

  • Put your tongue on the roof of your mouth, just behind your front teeth.
  • Apply gentle pressure with your tongue to the roof of your mouth.
  • Keep your lips closed and your teeth slightly apart.
  • Breathe through your nose. You can do mewing as part of your daily routine, but it may be especially helpful before bedtime.

2. Sleep Apnea Mouth Tapes

Using mouth tape is another simple and cost-effective way to tackle snoring and improve your sleep. It involves putting a small strip of tape over your mouth before going to sleep. The tape encourages you to breathe through your nose, which helps keep your airway open and stops your tongue from falling back into your throat.

To use mouth tape for sleep apnea:

  • Choose hypoallergenic tape meant for the skin.
  • Put a small strip of tape across your lips, leaving a small gap for airflow.
  • Go to sleep like you normally would. If mouth taping feels uncomfortable at first, you can gradually increase the time you wear it each night.

3. Weight Loss

Losing weight can be particularly helpful if you have sleep apnea, especially if you’re overweight or obese. Extra weight can put pressure on your airways, making it harder to breathe. Studies show that even losing just 10% of your body weight can significantly reduce the severity of sleep apnea.

To work on weight loss for sleep apnea:

  • Eat a healthy diet.
  • Exercise regularly.
  • Make sure you get enough sleep.

4. Oral Surgery

For severe sleep apnea that doesn’t respond to other treatments, surgery might be an option. There are various surgical procedures for sleep apnea, with the most common being upper airway surgery. This surgery involves removing or repositioning tissues in your upper airway to create more space.

Another surgical option is tracheostomy, where a small hole is made in your neck, and a tube is inserted to help with breathing.

Each of these alternatives offers different ways to manage sleep apnea. The choice depends on your specific situation and preferences.

Need professional help to diagnose and address your sleep problems? Schedule an online consultation with sleep specialist Dr. Owen Napleton.

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