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Eli & Elm Side Sleeper Pillow
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Flents Foam Earplugs, 10-Pack
Rhinomed Mute Nasal Dilator Starter Pack
When it comes to anti-snoring products, there’s no silver-bullet solution guaranteed to work for everyone. That said, plenty of interventions can make a big impact and improve sleep quality (for both the snorer and their bed partner). In addition to behavioral changes — classic good habits like exercising more and avoiding alcohol before bed can help — sleep products like nasal strips and wedge pillows are often quite effective at minimizing the frequency and intensity of snoring.
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Anti-snoring products are a worthy investment and not just for the snorer alone. “While people think of snoring as a nuisance, it’s more than a nuisance, because it’s affecting another person’s sleep,” Dr. Indira Gurubhagavatula, a sleep medicine doctor and professor at the University of Pennsylvania Medical Center, said. “The impact on the bed partner can be quite significant.”
While loud habitual snoring can be a sign of an underlying issue like sleep apnea, mild or occasional snoring is often preventable. We spoke with sleep experts about their best snoring tips, what products actually help reduce snoring and, if all else fails, the best ways to drown out the noise.
Anti-snoring home essentials
Canopy Bedside Humidifier 2.0
“When room air is very dry, it can trigger more nasal congestion as a reflex,” Gurubhagavatula said. For that reason, keeping your room humidity at a comfortable level is a smart way to reduce snoring. While any good humidifier should do the trick, CNN Underscored contributing writer Caroline Curran personally loves this one. “With features like a dimmable red light and a convenient Night Mode setting, it’s especially suited for the bedroom,” she said. “My favorite part is the integrated soundscapes, which include Soft Storm, Rolling Waves and White Noise.” While some white noise can have an unpleasant pitch or a weird buzz, this one is gentle and consistent, perfect for drowning out distracting noises and lulling you to sleep.
Hatch Restore 3
Before you consider a sleep divorce, it’s worth trying other solutions. “If using earplugs or a white noise generator solves [or] reduces distress from the affected bed partner, that’s a great place to start,” said Emerson Wickwire, a board member for the American Academy of Sleep Medicine and section head of sleep medicine at the University of Maryland School of Medicine who holds a doctorate in psychiatry. For instance, you might try this best-tested white noise machine, which also includes soothing guided meditations and sleep stories.
CNN Underscored health and fitness editor Summer Cartwright uses the device when sleeping with her partner. “I, unfortunately, am the snorer of the relationship, and occasionally, when my snores get very loud, my fiancé will turn this on to drown out the noise.” On top of that, you can use the sunrise settings as an alarm to gently wake you with light.
Read our review
Anti-snoring breathing strips
Breathe Right Extra-Strength Clear Nasal Strips
Nasal strips aren’t a permanent fix, especially for those with obstructive sleep apnea (OSA), but for mild cases of snoring, they may bring you and your bed partner more peace at night. According to Dr. Amit Khanna, the medical director at Yale New Haven Health, the effectiveness of nasal strips varies from person to person. “Some people will say that they’re a game changer,” he said. “And some say they’ve tried them, they’ve tried different strengths or different tensions, and it doesn’t make a difference. So it points to the fact that maybe their issue is a little deeper.”
Breathe Right strips are hypoallergenic and designed for sensitive skin. The nonporous bands are flexible and comfortable enough to put on and forget about as you begin drifting off to sleep.
Rhinomed Mute Nasal Dilator Starter Pack
One downside of nasal strips is potential skin irritation, so people with sensitive skin may opt for a nasal dilator, which fits inside the nostrils to improve airflow rather than adhering to the outside of the nose. “They come in different strengths and sizes so people can try out the one that works best,” Gurubhagavatula said. Mute offers nasal dilators in a range of sizes, including this starter pack for you to try out the different options.
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Anti-snoring bed essentials
Tempur-Pedic Tempur-Ergo Power Base
“Snoring is the sound that happens when the walls of the airway collapse together,” Gurubhagavatula said. If you’re sleeping on your back, gravity can cause the tongue to slide backward and exacerbate that collapse. Fortunately, you can counteract gravity by elevating the head and upper body. Tempur-Ergo Smart Bases are outfitted with Snore Response technology that detects snoring and automatically raises the head of the mattress 12 degrees. While there are definitely cheaper interventions like a wedge pillow, the Tempur-Ergo Smart Base is worth considering if you’re looking for an advanced solution that adjusts to your particular needs, even while you sleep.
Sijo AiryWeight Eucalyptus Mattress Protector
“For some people, their congestion is worse when they’re lying in bed,” Gurubhagavatula said. If your nose tends to get more blocked up at night, the culprit might be your bedding. Sijo offers a bunch of hypoallergenic products that won’t trigger allergies, including a best-tested down-alternative cooling pillow and this mattress protector, which is Certified Asthma & Allergy Friendly by the Asthma and Allergy Foundation of America (AAFA). Breathable and naturally cooling, the AiryWeight mattress protector provides an effective barrier against common allergens like dust mites, pet dander and pollen.
Eli & Elm Side Sleeper Pillow
A new pillow or pillow setup might be the easiest way to try to alleviate snoring. Especially for back sleepers, trying a new sleeping position that keeps your head elevated and airways more open — or sleeping on your side — may reduce the severity of your snoring. If you need to upgrade your current rotation of pillows, we recommend Eli & Elm’s adjustable pillow, which is our top pick for side sleepers.
“I rotate sleep positions and often end up sleeping on my back, which causes my snoring,” Cartwright said. “This side pillow is so comfortable, I wake up in the same position I fell asleep in. I love how natural it feels to tuck my shoulders between the sides and nestle my head in the center pocket.”
Read our review
The Snorinator Anti-Snoring Pillow
If standard bed pillows aren’t helping, Dr. Kevin Postol, a certified sleep dentist and the president of the American Academy of Dental Sleep Medicine, recommends trying a wedge pillow to help keep the head and neck elevated while you sleep. CNN Underscored copy chief Daniel Toy suffers from a long list of sleep issues, but he’s found relief with this unusual wedge pillow, which forces you to sleep upright. Though he said sleeping vertically isn’t always pleasant, it has decreased his snoring’s frequency, intensity and volume.
Read our review
Anti-snoring travel essentials
Cabeau Evolution S3 Travel Pillow
For your normal, at-home routine, there’s a whole host of pillows for snoring. Traveling is another story. To prevent snoring mid-flight (and avoid depriving your seatmate of sleep), consider our favorite travel pillow, the Cabeau Evolution S3. Its 360-degree neck support cradles your head and keeps your mouth closed, while its seat strap system keeps you in proper alignment. According to Khanna, proper body position is essential to prevent obstructed breathing and promote natural airflow. “You want your head and neck in a neutral position so your chin is not touching the chest and you’re not hyperextended in the opposite direction.”
Amazon Basic Care Premium Saline Nasal Moisturizing Spray
If you or your bed partner snore, you’ve probably noticed that congestion from allergies or colds can exacerbate the issue. Over-the-counter saline sprays are one effective way to flush out congestion. “Those can be used to reduce inflammation in the airway to help reduce snoring,” Khanna said.
At 1.5 ounces, this nasal spray is travel-friendly and easy to throw in your favorite purse or weekender to have on hand throughout trips.
Earplugs
Loop Dream Earplugs
If white noise isn’t cutting it, try Loop’s Dream Earplugs, which CNN Underscored senior lifestyle editor Tamara Kraus said are so comfortable she forgets they’re in her ears. She has consistently worn them every night for nearly two years and can’t sleep without them. “Yes, they’re pricey [for earplugs], but they’re worth a peaceful night’s rest,” she said.
Read our review
Soundcore by Anker Sleep A30 Earbuds
This 2026 CNN Innovation Awards winner boasts features that could truly save people from sleep divorce. “One of the Soundcore Sleep A30’s best features is the ability to both detect snores and mask them via active noise cancellation,” CNN Underscored senior tech editor Mike Andronico said. “Your mileage may vary with a partner, but I share a bed with a snorty French bulldog and can confirm that I hear far less of her snout noises with these popped in and ANC activated.” He said the sleep reports you get from the app point out when snoring occurs throughout the night, which can be a helpful insight for those trying to change their sleep habits.
Flents Foam Earplugs, 10-Pack
Looking for something that’s tech-free? A tried-and-true pick, these foam earplugs are a budget-friendly option that dampens and blocks irritating snoring sounds. Cartwright said she’s gone through several of these packs and they work fairly well at drowning out the noise of her cats meowing for food at dawn.
Causes of snoring
To understand snoring, you first have to understand breathing. Wickwire walked us through our body’s four-step breathing cycle.
“First, the brain sends a signal to the diaphragm. Second, the diaphragm contracts. Third, air is brought into the lungs. And fourth, the heart pumps oxygen-rich blood to the brain and other vital organs,” he said.
Throughout the day, the body repeats this cycle as we work, chat, exercise and complete our tasks, he added. When we sleep, the muscles and the tissues in the upper airway (the nose, sinuses, mouth and upper throat) relax and make the airway smaller. This means that during sleep, the same amount of air our body uses during the day now has a much smaller space to move through. As air moves inside, it causes the relaxed tissues to vibrate.
“It’s almost like if you put your hand in front of a really powerful fan, you hear and feel the noise,” he said. “The tissues in your upper airway are vibrating, and that vibration is what we call snoring.”
Health impacts of snoring
Like other health issues, snoring exists on a spectrum. This can range from mild snoring that is so soft and light that your bed partner might not even notice, to severe, sleep-disrupting snoring often associated with sleep disorders such as OSA.
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Postol said if you’re getting seven to nine hours of sleep per night, without tossing and turning or noticing other health issues, then your mild snoring is likely not a cause for major concern. Keep in mind that a louder-sounding snore also doesn’t automatically mean your health is in worse shape, though it might mean your sleep partner will be more direct about telling you to find a fix.
According to Postol, you should be concerned if your snoring sounds like gasping for air; you feel chest pains; you experience increased bouts of anxiety and depression; or you have unresolved high blood pressure, memory issues or excessive daytime sleepiness. Experiencing any of these symptoms, which could be signs of sleep apnea, is a good enough reason to talk to your physician about conducting a sleep study.
“There’s a lot of people who won’t go and be evaluated because they think all sleep studies are done in a lab,” Postol said. “Most sleep studies nowadays are done at home, in the privacy of your bedrooms [and] are very simple, easy to do.”
The results of the sleep study can help determine if your snoring could be connected to other conditions like mild sleep apnea or a more severe sleep disorder like OSA, where the airway is even more narrow, causing snorting, choking or gasping during the night.
Postol said many patients don’t recognize how other factors of their health are related to their sleep apnea. The National Heart, Lung and Blood Institute reports that “sleep apnea may raise the risk of high blood pressure, diabetes, heart disease and stroke.” Other studies have also highlighted links between OSA and the development of conditions such as Alzheimer’s disease and depression.
“There’s too many patients who end up not going to see a healthcare professional until it’s too late,” Postol said, “which ends up being a big factor in their longevity, in their life, because just like eating and drinking are important, sleep is just as important.”
Treatments for snoring
There’s no one-size-fits-all solution to snoring.
Postol said some snoring can be improved by making lifestyle changes like losing weight, sticking to an exercise routine, quitting smoking or avoiding alcohol before bed. You could also try sleeping on your side or with your head more elevated to help keep your airways open. But if at-home remedies still aren’t helping, then it’s time to seek professional help.
According to Yale Medicine, 37 million Americans said they snore regularly, and in general, many people find talking about and admitting to snoring embarrassing. Women often underreport their snoring habits, making it more likely that their sleep disorders are overlooked, even though instances of sleep apnea can occur during pregnancy or menopause.
Postol said some patients hesitate to bring up snoring issues to their doctors, fearing that they may be told to wear a continuous positive airway passage (CPAP) machine, which many people find loud and uncomfortable to sleep with.
Luckily, qualified sleep dentists such as Postol can often help patients alleviate snoring and sleep apnea by fitting them for an oral appliance, a device similar in shape to a mouthguard that helps keep the jaw forward and the airways open while you sleep. While similar oral products are available at drugstores, Postol warns that it’s better to get a professionally fitted piece that won’t risk grinding or moving your teeth around.
The bottom line is if you’re thinking about your snoring — how it’s affecting your life and overall health — that’s enough of a sign to talk to your doctor. Advocating for your health is the first step in finding a snoring solution that will get you (and your partner) better sleep.
“When people are sleeping better, particularly if they have sleep disorders, when these are treated, everything about life gets better,” Wickwire said.
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FAQs
Over-the-counter snoring products may work, Postol said, but improper use or setup could lead to unwanted side effects like jaw pain and dental changes. “Using an anti-snore device without any supervision by a dentist may leave you at risk for harm, so please be sure to let your dentist know if you are using one,” he said.
Dr. Abhinav Singh, a fellow of the American Academy of Sleep Medicine, medical director at the Indiana Sleep Center, takes a more conservative stance. “You see, OTC snoring products can delay a proper diagnosis of sleep apnea or only partially treat it, which can have serious health consequences,” he said. Instead, he encourages readers to opt for custom-made anti-snoring devices provided by a qualified dentist.
“Custom-fitted dental anti-snoring products, specifically oral appliances, have proven to be highly effective in treating snoring,” Postol said. Oral appliances reduce the vibrations that cause snoring by keeping the lower jaw stabilized and airways open.
That said, dental anti-snoring products aren’t as effective as CPAP machines, according to Singh. “CPAP is a more reliable and effective treatment for reducing snoring, especially when coupled with breathing pauses and improving blood oxygen levels during sleep,” he said.
The best treatment starts with a proper diagnosis, Postol said. “Following this, I recommend a custom-made oral appliance, which should be designed and fabricated by an AADSM Qualified Dentist.”
You can also try lifestyle changes first, Singh said, such as avoiding alcohol, maintaining a healthy weight, quitting smoking, adjusting sleep positions, elevating your head and using snoring trackers. “If simple measures don’t work, discuss options with a sleep specialist or dentist trained in sleep medicine,” he said.
Meet our experts
For this article, we consulted the following experts to gain their professional insights:
- Dr. Indira Gurubhagavatula, sleep medicine doctor, professor of medicine at the University of Pennsylvania Medical Center and member of the board of directors of the American Academy of Sleep Medicine
- Dr. Amit Khanna, medical director at Yale New Haven Health
- Dr. Kevin Postol, a certified sleep dentist and president of the American Academy of Dental Sleep Medicine
- Dr. Abhinav Singh, a fellow of the American Academy of Sleep Medicine, medical director at the Indiana Sleep Center and author of “Sleep to Heal: 7 Simple Steps to Better Sleep”
- Emerson Wickwire, board member for the American Academy of Sleep Medicine and section head of sleep medicine at the University of Maryland School of Medicine who holds a doctorate in psychiatry
Why trust CNN Underscored
CNN Underscored editors and writers ensure every product included in an article is thoroughly vetted and something we ourselves would feel comfortable buying and using. Our team has many decades of collective experience researching, testing and recommending products across every category — from fashion and food, to home goods and health, to electronics and everything in between — and we’re committed to using that expertise to help you make the most of your money and live a better life.
For this article, CNN Underscored associate editor Jillian Tracy, CNN Underscored associate writer Maxwell Shukuya and CNN Underscored contributing writer Caroline Curran consulted sleep experts and clinicians to find the best anti-snoring products. They also spoke with editors and reviewed products featured on this list to test for efficacy.
Maxwell Shukuya is an associate writer for CNN Underscored who covers updates across a variety of verticals. He has a particular passion for gear, especially when it comes to coffee, hiking and climbing.
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