Snoring aids range from strips and sprays to mouthguards and chin straps. The trick is matching the aid to what's causing your snoring. The NHS sorts the options by cause, which makes a good starting point.
Why we snore
Snoring happens when your tongue, mouth, throat or the airways in your nose vibrate as you breathe. These parts relax and narrow while you're asleep. According to the NHS, you're more likely to snore if you're overweight, smoke, drink too much alcohol or sleep on your back. (NHS: snoring)
Start with the free fixes
- Sleep on your side. The NHS suggests taping or stitching a tennis ball to the back of your sleepwear, or using a special pillow or bed wedge, so you don't roll onto your back.
- Lose weight if you're overweight.
- Don't smoke, don't drink too much alcohol, and avoid sleeping pills, which can sometimes cause snoring.
Match the aid to the cause
| Where your snoring comes from | What you might notice | What the NHS lists |
|---|---|---|
| Blocked or narrow airways in your nose | A stuffy nose at night, worse with a cold or hay fever | Nasal dilators or strips that hold your nose open, or decongestants and sprays to reduce swelling |
| Your mouth falling open | A dry mouth in the morning, or a partner who says you snore with your mouth open | A chin strap, or a vestibular shield: a device worn in your mouth that makes you breathe through your nose |
| Your tongue partly blocking the back of your throat | Hard to spot on your own; a GP or dentist can advise | A mandibular advancement device, worn in your mouth to bring your tongue forward |
Source: NHS: snoring
Where mouth tape fits in
Mouth tape does a similar job to a chin strap: it keeps your lips closed so you breathe through your nose. It isn't on the NHS list, and the research is still early. In a small 2022 study, 13 of 20 adults who breathed through their mouths snored at least 50% less with tape. (Lee et al., 2022) But a 2025 review of 10 studies called the evidence limited, and warned that taping your mouth could be dangerous if your nose is blocked. (Rhee et al., 2025) Only try it if you can breathe comfortably through your nose.
Using two aids together
If your nose feels stuffy and your mouth falls open, one aid may not be enough. A nasal strip opens your nose, which makes keeping your mouth closed with mouth tape feel more natural.
When to see a GP
See a GP if you've tried things like sleeping on your side and they haven't helped, or if your snoring is having a big effect on you or your partner. Go sooner if your breathing stops and starts while you sleep, you make gasping, snorting or choking noises, or you always feel very tired during the day. These can be signs of sleep apnoea. (NHS: sleep apnoea)
