If you have ever typed "how to stop snoring" into Google at midnight, you already know how overwhelming the options are. Strips, sprays, straps, pillows, devices, surgery. Everyone claims to have the answer. Most of them are wrong.
This is a straightforward, honest comparison of every major snoring solution available right now. What each one does, why it does or does not work, and what the evidence actually says.
By the end you will know exactly what your options are and which one gives you the best chance of actually solving the problem.
First, Why Do You Snore?
Before comparing solutions, it helps to understand the actual cause of snoring. Because a lot of products fail simply because they treat the wrong thing.
Snoring happens when the muscles in your throat relax during sleep. Your tongue and soft palate collapse backward, narrowing the airway. Air is forced through that restricted gap and causes the surrounding tissue to vibrate. That vibration is the sound you hear as snoring.
The key word there is airway. Any solution that does not address the airway is only treating a symptom, not the cause. With that in mind, here is how the most common options stack up.
Nasal Strips
What they do: Adhesive strips applied to the bridge of the nose that physically pull the nostrils open, increasing airflow through the nasal passages.
Do they work? For snoring caused specifically by nasal congestion or narrow nasal passages, nasal strips can help. But the majority of snoring does not originate in the nose. It originates in the throat, where the tongue and soft palate collapse and vibrate. Nasal strips have zero effect on that.
The verdict: A reasonable option if you only snore when you have a blocked nose. Largely ineffective for most snorers.
Cost: Low. Around $15 to $25 for a pack. Single use, so ongoing cost adds up.
Mouth Tape
What it does: A strip of tape applied over the lips to encourage nasal breathing during sleep rather than mouth breathing.
Does it work? Mouth taping has genuine benefits for people who breathe through their mouth during sleep. Nasal breathing produces nitric oxide, which has positive effects on circulation and oxygen delivery. However, like nasal strips, mouth tape does nothing to address the throat-level collapse that causes most snoring. It may reduce the sound slightly in some cases but it does not fix the underlying issue.
The verdict: A useful tool for improving sleep quality generally, but not a reliable snoring solution on its own.
Cost: Low. Around $15 to $30 for a pack. Single use.
Chin Straps
What they do: A fabric strap worn around the jaw and head to keep the mouth closed during sleep, encouraging nasal breathing.
Do they work? Similar to mouth tape in principle, chin straps aim to keep the mouth closed rather than addressing airway collapse. They are also notoriously uncomfortable. Many users find them too restrictive to sleep in or wake up to find them on the floor. Even when they stay on, they do not reposition the jaw or tongue and therefore do not open the airway.
The verdict: Uncomfortable, often ineffective, and does not treat the root cause.
Cost: Low to medium. Around $20 to $50.
Anti-Snoring Sprays and Throat Lubricants
What they do: Sprays applied to the throat before sleep that claim to reduce tissue vibration by lubricating or toning the soft palate.
Do they work? The evidence here is weak. Some sprays contain ingredients that may marginally reduce vibration in mild cases, but the effects are typically short-lived, wearing off well before morning. There is very little clinical evidence supporting their effectiveness for regular snorers.
The verdict: May provide mild, temporary relief in very light snorers. Not a meaningful solution for most people.
Cost: Low. Around $15 to $30 per bottle.
Positional Therapy
What it does: Encourages sleeping on your side rather than your back, since back sleeping typically makes snoring worse by allowing the tongue to fall further back into the throat.
Does it work? Positional therapy is genuinely effective for some people, particularly those whose snoring is primarily position-dependent. Special pillows, wearable devices that vibrate when you roll onto your back, and even the old tennis ball sewn into the back of a shirt are all variations of this approach.
The verdict: Worth trying as a first step, especially if you know your snoring is worse on your back. Not effective for people who snore regardless of position, which is the majority of regular snorers.
Cost: Low to medium depending on the approach.
CPAP Therapy
What it does: Continuous Positive Airway Pressure therapy involves wearing a mask connected to a machine that pumps pressurised air through the airway during sleep, preventing collapse.
Does it work? CPAP is the gold standard treatment for obstructive sleep apnoea and is highly effective. For snoring without sleep apnoea it is typically considered excessive.
The verdict: Highly effective for sleep apnoea. Significant downsides for general snoring including cost, discomfort, noise, and the fact that you are sleeping with a machine and a mask. Compliance rates are poor for this reason, with many people abandoning CPAP therapy within the first year.
Cost: High. Machines typically cost $800 to $3,000. Ongoing costs for masks, filters and accessories.
Custom Dental Devices (Mandibular Advancement Splints)
What they do: Custom-fitted oral appliances made by a dentist that hold the lower jaw in a slightly forward position during sleep, preventing airway collapse.
Do they work? Yes. Custom Mandibular Advancement Devices (MADs) are one of the most clinically proven solutions for snoring available. Research shows they perform comparably to CPAP in improving sleep quality and reducing snoring, with significantly better compliance rates because they are comfortable and easy to use. The Australasian Sleep Association and the American Academy of Sleep Medicine both recommend them as a first-line treatment.
The verdict: Highly effective. The main drawbacks are the cost and the process involved in getting one fitted.
Cost: High. Custom dental MADs typically cost $1,500 to $3,000 and require multiple dentist appointments.
Over-the-Counter Mandibular Advancement Devices
What they do: The same jaw-repositioning mechanism as a custom dental device, available without a prescription and at a fraction of the cost.
Do they work? Yes, with the right device. The key difference between a good over-the-counter MAD and a poor one comes down to adjustability. Basic boil-and-bite devices give you one fixed position, which may or may not be effective or comfortable for your anatomy. Adjustable devices with multiple calibration settings allow you to find your personal sweet spot, dramatically improving both effectiveness and comfort.
Research shows that adjustable MADs produce outcomes comparable to custom dental devices for the majority of snorers.
The verdict: The most practical, accessible and cost-effective snoring solution available. Same clinically proven mechanism as a custom dental device. A fraction of the price. No dentist appointment required.
Cost: Low to medium. Quality adjustable devices typically range from $40 to $100.
The Comparison at a Glance
| Solution | Treats Root Cause | Comfortable | Reusable | Cost |
|---|---|---|---|---|
| Nasal Strips | No | Yes | No | Low |
| Mouth Tape | No | Moderate | No | Low |
| Chin Strap | No | No | Yes | Low |
| Sprays | No | Yes | No | Low |
| Positional Therapy | Partially | Varies | Yes | Low |
| CPAP | Yes | No | Yes | High |
| Custom Dental MAD | Yes | Yes | Yes | Very High |
| Adjustable OTC MAD | Yes | Yes | Yes | Low |
So What Should You Actually Try?
If you are a light, occasional snorer whose snoring gets worse when you have a cold, nasal strips or mouth tape are a reasonable starting point.
If you snore regularly and it is affecting your sleep or your relationship, the only solutions with real clinical evidence behind them are Mandibular Advancement Devices. A custom dental device will give you the most precise fit but costs thousands and requires a dentist. A quality adjustable over-the-counter MAD delivers the same core mechanism at a fraction of the cost and can be started tonight.
If you suspect you may have sleep apnoea rather than simple snoring, speak with your GP before starting any treatment. Signs of sleep apnoea include loud snoring, gasping or pausing during sleep, and significant daytime sleepiness despite a full night in bed.
The Bottom Line
Most snoring solutions fail because they treat the wrong thing. The nose is not the problem. The position of your jaw and the collapse of your airway is the problem. Any solution that does not address that is going to disappoint you.
A clinically proven adjustable Mandibular Advancement Device is the most effective, most accessible and most affordable solution for the vast majority of snorers. It is where the evidence points and it is where most people who have tried everything else eventually land.
The Sound of Sleep Mouthpiece is an adjustable Mandibular Advancement Device with 10 precision settings, BPA-free medical grade material and a 30-night money back guarantee. Try it risk free and find out what a quiet night actually feels like.