The 9 Best Anti-Snore Chin Straps
Editor's Notes
December 16, 2020:
We had to remove the Serene Sleep Kit, and the CareFusion Puresom due to availability concerns.
We added the Sisufy Ultra Soft, which comes with a sleep mask as a bonus, and the Best in Rest Solution, with a cotton strap, for those who dislike neoprene or find it itchy. We included the Sfumoc Stopper, an eye-catching and affordable black and orange model, and finally the Aveela High-End, which boasts reinforced stitching at the seams and a helpful instructions card so you don't have to fumble with it to figure out how it works.
Once you've got snoring under control, you may want to take the next step in improving your sleep hygiene by taking a look at sleep masks or even some weighted sleep masks, which apply calming pressure to your face and are unlikely to slip or fall off.
June 04, 2019:
Looked for high-quality items that won't irritate skin, since you might be wearing them for up to 8 hours per day. The selections that earned top spots in our rankings are comfortable and designed to prevent odors. The CareFusion Puresom even has an anti-bacterial lining that should extend the life of the product because it won't get gross even if you're a slobbery sleeper. Removed two items due to concerns about their availability, and added the Serene Sleep Kit because of the additional sleep-aid products it offers and its high value for the price.
Why We Snore
The soft palate move must move forward and open wider to facilitate nasal breathing, allowing air to pass by more freely.
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 vibrate as air passes over and across them. Obviously, the more difficult it is for air to pass through, the more snoring will occur.
As a result, certain positions can lead to increased snoring, as air has to fight its way through a partially obstructed airway to the lungs, creating turbulence in its wake. Back sleeping, which allows tissues at the back of the throat to loosen, is a common culprit. For some sleepers, those relaxed tissues block incoming air, and the tongue may also fall back toward the throat, further restricting airflow.
Health issues can also play a role. A deviated septum, which occurs when the part of the nose between the two nostrils gets broken or misaligned, makes breathing through the nose more difficult, so the body naturally switches to respiration through the mouth, agitatating the soft palate tissues near the throat.
This is why breathing through the nose is one of the best ways to reduce snoring. The soft palate move must move forward and open wider to facilitate nasal breathing, allowing air to pass by more freely. Conversely, breathing through the mouth forces the soft palate to fall back, blocking the passage of air through the nasal cavity.
Obesity can also affect snoring frequency, by increasing the amount of bulky throat tissue impeding respiration. The more tissue in the head and neck, the more potential there is for breathing to be obstructed.
Alcohol and certain medications can also increase the likelihood of snoring by relaxing the muscles of the 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, a more serious concern is when snorers occasionally get quiet. As much of a relief as it may be to snorers' bedmates, periods of silence that interrupt snoring could signal sleep apnea, a potentially fatal condition that requires prompt medical attention.
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.
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.
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 you or a loved one might have sleep apnea, seek the advice of a medical professional 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.
A comfortably fitting chin strap is also fairly unobtrusive. Sure, it may take some getting used to, and it may look a bit weird, but it's less intrusive than a mouth guard and a lot cheaper than surgery.
While a chin strap may not prove to be your miracle cure, it should at least get you one step closer to finding it.
Other Ways To Stop Snoring
The key to effective snoring treatment is figuring out what's causing the snoring, which will likely involve the help of an ear, nose, and throat specialist. Asking a partner for feedback is one way to gather information, such as when the snoring is at its worst and what position the snorer is in at the time. For those whose snoring is really bad, neighbors may have opinions to offer, as well.
The key to effective snoring treatment is figuring out what's causing the snoring, which will likely involve the help of an ear, nose, and throat specialist.
Snorers who sleep on their backs have an obvious potential solution: find a new sleeping position. Some people go as far as to sew golf balls on the back of their PJs to make the position uncomfortable. Getting used to side sleeping — especially the left side, which has the additional benefit of decreasing the likelihood of heartburn — could be the ticket to a quieter night's rest.
Losing weight is also worth a shot. Taking the strain of extra pounds off of the neck will open up occluded airways, and reducing the amount of tissue in the throat will provide less surface area to produce vibrations. Even if it doesn't reduce 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).