The 6 Best Anti-Snore Chin Straps
6. Smartech Smart Sleep
- slim non-bulky fit
- can be washed by machine
- takes a few days to get used to it
|Rating||4.1 / 5.0|
5. SnoreShield Aid
- may help reduce sleep apnea symptoms
- not suitable for bearded men
- ear opening is a bit uncomfortable
|Rating||4.4 / 5.0|
4. NatraCure Anti-Snoring
- helps to prevent dry mouth
- available in two sizes
- works for both men and women
|Rating||3.9 / 5.0|
3. Gideon Adjustable
- works well with cpap machines
- safe for machine washing
- stays put throughout the night
|Rating||4.6 / 5.0|
2. CareFusion Puresom
- lining is bacteria-resistant
- stretchable and breathable material
- simple and quick to remove
|Rating||5.0 / 5.0|
1. SleepWell Pro
- great for any sleeping position
- 100-percent lifetime guarantee
- keeps your jaw stable
|Rating||5.0 / 5.0|
Why We Snore
If you've ever shared the bed with a snorer, then you know how difficult it can be to fall asleep while they' saw logs next to you. You also know what it feels like to contemplate murdering someone you love.
Snoring occurs when tissues inside the nose and throat that vibrate as air passes over and through them. Obviously, the more difficult it is for air to pass through, the more snoring you'll experience.
As a result, certain positions can lead to increased snoring. The air you breathe has to fight its way to your lungs, creating turbulence in its wake. Sleeping on your back is one of the primary culprits, as it can allow the tissues at the back of your throat to loosen, obstructing your airways. Your tongue may also fall back towards your throat, further restricting airflow.
Health issues can also play a role. You may suffer from a deviated septum, which occurs when the part of your nose that divides your two nostrils gets broken or misaligned. This makes it more difficult to breathe through the nose, so the body naturally switches to taking in air through the mouth, aggravating the soft palate tissues near the throat.
This is why breathing through the nose is one of the best ways to reduce snoring. When you breathe through your nostrils, the soft palate moves forward and opens wider, allowing air to pass by more freely. Conversely, breathing through your mouth forces the soft palate to fall back and blocks air from going through the nasal cavity.
Your weight can affect how much you snore, as well, by increasing the amount of bulky throat tissue you carry. The more tissue in your mouth, the more possible obstructions you'll create.
Alcohol and certain medications can also increase your likelihood of snoring by relaxing the muscles in your mouth. If this is the only time when snoring occurs, it's unlikely to represent any serious health problem, and can be avoided with simple behavioral changes.
While snoring is bad, what you really need to worry about are any times when you occasionally get quiet. If you stop breathing at any point while sleeping, it could be a sign of sleep apnea, which is potentially fatal. Don't take any chances if you think you might be afflicted, and arrange to see a medical professional immediately.
How An Anti-Snore Chin Strap Can Help
If you allow your jaw to hang open while you sleep, it will force air down the throat rather than through the nostrils. A chin strap can help keep the mouth closed, forcing you to breathe through your nose instead.
Before we go any further, it's probably useful to point out the situations in which a chin strap likely won't help. If your snoring is caused by a deviated septum, nasal congestion, or other nose-related condition, a strap may only make the situation worse. Those who toss and turn at night may dislodge the strap, as well, so it's more appropriate for back sleepers who tend to stay put once they're out cold.
And this bears repeating: if you think it might have sleep apnea, see a doctor instead of buying a chin strap.
A great thing about straps is that they're one of the cheapest and easiest solutions you can try. They represent a fantastic starting place in your crusade against snoring; if they work, great, and if they don't, then all you've lost is a few bucks. Also, if you wear one and your partner says you still snore, then you may have at least helped your doctor eliminate a possible cause.
They're also fairly unobtrusive, provided you get a comfortable one. Sure, it may take some getting used to, and it may make you look like you were wounded in WWI, but it's less intrusive than a mouth guard and a lot cheaper than surgery.
While I can't guarantee that a chin strap will be your miracle cure, it should at least get you one step closer to finding it.
Other Ways To Stop Snoring
You won't be able to stop snoring until you find out why you snore, which will likely involve the help of an ear, nose, and throat doctor. You can also ask your partner for feedback, such as when the snoring is at its worst and what position you're in at the time. If your snoring is really bad, you may be able to ask your neighbors for their opinions, as well.
If you only snore when you're on your back, the solution is obvious: just stop sleeping on your back. Some people go as far as to sew golf balls on the back of their night shirts to make the position uncomfortable. Personally, I'd recommend learning to rest on your side — especially your left side, as doing so can also have the additional benefit of decreasing the likelihood of heartburn.
Losing weight is also worth a shot. Taking the strain of extra pounds off of your neck will open up your airways, and reducing the amount of tissue in your throat will provide less surface area to produce vibrations. Even if it doesn't reduce your snoring, you'll look and feel better, and that will make your partner more likely to put up with your snoring.
Check your breathing when you're awake, as well. Do you only snore certain times of the year? In that case, seasonal allergies may be to blame, and an antihistamine could help. Similarly, if you start feeling congested as soon as you walk in your bedroom, you may want to consider dusting the fan, vacuuming the carpet, and washing your pillow cases more often.
Oh, and you'll want to wash those pillow cases in hot water. I'll spare you the details as to why (hint: they're full of disgusting little dust mites).