Stop Snoring Solutions for the Win!
If your partner’s snoring has ever made you question your life choices, or your own snoring has startled you awake at 3 a.m., you’re not alone. About 90 million Americans report snoring at least sometimes, and roughly 37 million do it every night. For many, it’s not just an annoying habit, it’s a nightly obstacle to better sleep. Thankfully, science has come a long way in figuring out how to reduce snoring and keep it under control, and we’re diving into some of the most effective snoring solutions available today.
In this article, we’ll explore why people snore in the first place, how it affects your health, and what solutions actually work. From tongue-retaining mouthpieces to nasal strips that promote nose breathing, we’ll dig into what the research says—and introduce three standout products that just might save your sleep.
What Causes Snoring?
Snoring can result from a variety of anatomical and behavioral factors, but it’s important to understand the difference between primary snoring and obstructive sleep apnea (OSA). These are not the same condition, and recognizing which one you’re dealing with is key to choosing the right solution.
Primary snoring, also called simple snoring, involves the vibration of tissues in the upper airway during sleep but without any pauses in breathing. It does not usually cause oxygen desaturation or noticeable interruptions in sleep architecture. People who have primary snoring may still feel rested but may drive their bed partners up the wall.
Sleep apnea, on the other hand, is a medical disorder where the airway becomes blocked repeatedly during sleep, causing breathing to stop for 10 seconds or more. These interruptions can happen dozens or even hundreds of times a night. Sleep apnea is typically associated with daytime sleepiness, headaches, poor memory, and increased risk for heart disease, stroke, and diabetes.
A sleep study (polysomnography) is the gold standard for determining whether someone has OSA or just primary snoring. While the line between the two can blur—especially in mild cases—getting a proper diagnosis is essential for treatment.
Snoring is caused by the vibration of tissues in the upper airway when airflow is partially blocked during sleep. This can happen for a few reasons: the tongue falling back in the throat, relaxed throat muscles, nasal obstruction, or the shape of the palate. The result? That lovely sawmill sound that disrupts households everywhere.
While occasional snoring might not be a big deal, chronic snoring can indicate a more serious condition called obstructive sleep apnea (OSA). Even without apnea, primary snoring can lead to fragmented sleep, fatigue, and irritated partners. Identifying the root cause is the first step toward finding the right snoring solution and ultimately learning how to stop snoring effectively.
Health Risks Associated with Snoring
Snoring isn’t just about lost sleep and grumpy mornings.
Habitual snoring, even without OSA, has been linked to carotid-artery thickening, a stroke marker, in NIH-funded cohorts. In one NIH-funded study, habitual snorers showed higher risks of carotid artery thickening, a marker for stroke1. Even if you don’t have OSA, snoring can still negatively affect your cardiovascular system and reduce sleep quality. If snoring persists, schedule a sleep study to rule out OSA.
To understand how snoring fits into your overall rest, check out our explainer on understanding sleep cycles.
Lifestyle Fixes That Help Stop Snoring
Before diving into devices, it’s worth noting that some snoring can be managed with simple lifestyle changes:
- Losing weight if overweight
- Sleeping on your side instead of your back
- Avoiding alcohol before bed
- Treating allergies or nasal congestion
Identifying the root cause is the first step toward finding the right snoring solution and ultimately learning how to stop snoring effectively.
Looking for a more natural approach? You might also be interested in our guide to natural sleep aids that actually work.
1. Good Morning Snore Solution
Good Morning Snore Solution is a tongue-stabilizing device (TSD), a class of oral appliance designed to gently pull the tongue forward to prevent it from collapsing back into the throat during sleep.
Unlike mandibular advancement devices (MADs), which reposition the jaw, TSDs like this one don’t require dental impressions or bite adjustments. This makes them more accessible and often more comfortable. The design is based on research showing that keeping the tongue from obstructing the airway significantly reduces snoring intensity and frequency.
One clinical study published in the Journal of Sleep and Breathing found that tongue-retaining devices like Good Morning Snore Solution significantly improved snoring-related sleep disturbance scores in both the user and their bed partner2.
Good Morning Snore Solution is an FDA-cleared tongue-stabilizing device (TSD). In a randomized crossover trial, TSDs lowered apnea–hypopnea index and partner-rated snoring, albeit with lower long-term compliance than jaw-advancement splints. This product is also BPA-free, and comes with a 30-day money-back guarantee to reduce your risk in trying it out.
Shop the Good Morning Snore Solution website.
2. zQuiet
zQuiet is a mandibular advancement device (MAD) that works by gently repositioning the lower jaw forward to keep the airway open during sleep. It’s designed by dental professionals and is FDA-cleared for the treatment of snoring.
The science behind MADs is robust. Numerous studies have shown they can significantly reduce snoring in people without sleep apnea and in those with mild to moderate OSA. By moving the jaw slightly forward, these devices prevent soft tissues from collapsing and vibrating. MADs like zQuiet have robust data: a 2024 JAMA Otolaryngology RCT found a higher ‘much-improved’ rate than combined positional therapy for primary snorers.
What sets zQuiet apart is its hinged design, which allows for natural jaw movement during the night. This makes it more comfortable than many boil-and-bite mouthguards. The product comes in two sizes to accommodate different jaw alignments and includes a 60-night trial. For those who can’t tolerate CPAP machines or want an easier, quieter fix, zQuiet is a strong contender3.
3. SHHTAPE
Mouth breathing is a lesser-known culprit behind snoring. When your mouth hangs open at night, it disrupts normal airflow and increases the chances of those tissues vibrating. Enter SHHTAPE: a hypoallergenic mouth tape designed to gently encourage nose breathing while you sleep.
The concept might sound odd, but there’s real science behind it.
A study published in the journal Respiratory Physiology & Neurobiology found that promoting nasal breathing significantly reduced snoring and improved oxygen saturation during sleep4. The bottom line is while mouth taping is trending, the evidence is preliminary and limited to mild cases. Avoid if you have chronic nasal blockage or moderate to severe OSA, and talk to a sleep specialist first.
SHHTAPE is designed with a breathable cotton base and gentle adhesive that won’t irritate your skin. It’s a simple, affordable, and surprisingly effective solution for people whose snoring stems primarily from mouth breathing.
If you’re curious about other high-tech sleep tools, don’t miss our roundup of the best sleep tech of the year.
CPAP Isn’t Always the Answer
CPAP machines can be bulky, noisy, and uncomfortable—especially for people without apnea. For moderate or severe OSA, CPAP remains the gold standard; oral devices are alternatives mainly for mild disease or CPAP-intolerant patients. For those whose snoring isn’t tied to OSA, oral appliances and nasal breathing aids are often recommended as the first line of defense.
Choosing the Right Anti-Snoring Solution
The key to finding the right product is understanding what type of snorer you are:
- If your snoring is tongue-based, a tongue-stabilizing device like Good Morning Snore Solution may be the answer.
- If it’s jaw-related or happens more when you’re lying on your back, try a mandibular advancement device like zQuiet.
- If you breathe through your mouth or suffer from nasal congestion, SHHTAPE can help train your body to breathe through your nose.
Every snorer is different, so don’t be afraid to try a few options until you find what works.
Snoring may be one issue, but if your bedroom lighting is too bright at the wrong times, it could be worth reading our article on the best lighting for sleep.
Final Thoughts: Say Goodnight to Snoring
Snoring may be common, but it doesn’t have to be permanent. With the right snoring solutions, you can finally stop snoring and get the sleep you (and your partner) deserve. From the latest in sleep science to simple, well-designed tools, there are more ways than ever to quiet the night and wake up refreshed. Products like Good Morning Snore Solution, zQuiet, and SHHTAPE combine real research with smart design to offer sleep solutions that are actually worth your money.
If you or someone you love is tired of snoring (literally), it might be time to stop guessing and start sleeping better.
Health Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.