From tennis balls to jaw devices, discover what science actually says about stopping the snore.
“Some snores reach 80 decibels—the same volume as an ambulance siren,” says Dr. Carlos Egea, pulmonologist and president of the Spanish Federation of Sleep Medicine Societies. He adds, “Love has its limits. When the noise prevents sleep, it’s usually the partner who seeks help.”
From nasal strips and sprays to mouth taping and sleeping gadgets, social media is overflowing with so-called snoring cures. But what really works?
Dr. Egea says the root of snoring is evolutionary: as humans developed larger skulls and smaller faces, our jaws shifted backward, compressing oral structures. This, combined with relaxed throat muscles during sleep, narrows the airway and causes tissues to vibrate.
According to Dr. Carlos O’Connor Reina, president of the Spanish Society of ENT and Sleep Disorders, snoring can stem from many factors:
- Nasal congestion
- Obesity
- Alcohol and tobacco use
- Sleep apnea
- Large tonsils or a soft palate
Dr. Meir Kryger, professor of sleep medicine at Yale University, adds:
“Snoring can be harmless, but it can also be a red flag for sleep apnea, which increases the risk of hypertension, stroke, and heart disease. Loud, chronic snoring deserves a medical evaluation.”
What Actually Works?
- Nasal Strips
These adhesive bands lift the nasal passages for easier airflow.
Experts Say:
- Helpful for mild nasal snorers or during congestion.
- Ineffective for mouth or apnea-related snoring.
Dr. Shelby Harris, U.S. sleep psychologist, agrees:
“They’re useful if the issue is nasal blockage. But they’re not a solution for deeper causes.”
- Anti-Snoring Sprays
These promise to lubricate throat tissues to prevent vibration.
Verdict:
Minimal and temporary benefit. No strong medical backing.
Dr. Brian Moncada (Sleep Institute):
“They aren’t dangerous but don’t treat the root cause. Some sprays contain oils or allergens that can irritate the throat.”
- Mouth Taping
Social media’s trendiest trick involves taping your mouth shut to force nose breathing.
Caution:
- No solid scientific evidence.
- Risky for those with nasal blockage.
- Can cause anxiety, irritation, and sleep disruption.
The American Sleep Foundation warns:
“This trend is not recommended without professional advice, especially for those with undiagnosed sleep disorders.”
- Tennis Ball Trick
Sewing a tennis ball into the back of pajamas prevents back sleeping.
Mixed Reviews:
- Can reduce snoring for back-sleepers.
- Many people adapt and sleep through it.
Dr. Egea notes, “We realized people would just roll onto the ball and keep snoring.”
- Positional Devices
These modern tools include:
- Inflatable vests
- Wedge pillows
- Sleep-position alarms
- Side-sleeping backpacks
Known as “positional therapy,” they aim to keep sleepers off their backs.
“They can help, especially for positional snorers,” says Dr. Moncada.
- Oral Devices
Mandibular advancement devices (MADs) pull the jaw forward to keep airways open.
High Efficacy:
- Especially for those with mild/moderate sleep apnea.
- Should be prescribed by a dentist trained in sleep medicine.
Dr. Atul Malhotra, sleep specialist at UC San Diego:
“Custom-fitted MADs are a top treatment for many snorers who can’t tolerate CPAP therapy.”
Dr. Egea calls snoring the “disease of the listener.”
Helpful tools for the partner include:
- Earplugs
- White noise machines
- Separate sleeping times or rooms (as a last resort)
Dr. O’Connor advises, “Don’t wake the snorer repeatedly—it creates stress and doesn’t fix the problem.”
The experts agree:
- No miracle cures exist.
- Find the underlying cause.
- Consult a professional—especially if snoring is loud, nightly, or tied to other symptoms like gasping, fatigue, or headaches.
