Anti-Snoring Devices: Which Ones Actually Work?

Search for “anti snoring devices” and you’ll find everything from £300 dentist-fitted mouthpieces to £3 acupressure rings, all promising silent nights. The honest answer is that the evidence gap between these products is enormous. One category — the mandibular advancement device, particularly the custom-made kind — is backed by clinical guidelines and randomised trials. A couple of others have moderate evidence for the right sleeper. And several of the most heavily advertised products have essentially no good evidence at all.

This guide walks through each device type with a plain verdict, so you can spend your money (or decide not to) with your eyes open.

One thing before you buy anything: the right device depends on why you snore, and on whether your snoring is actually obstructive sleep apnoea (OSA) — repeated pauses in breathing during sleep. Most people with OSA snore, but only some snorers have OSA.^[1] If you have warning signs such as witnessed pauses, gasping or heavy daytime sleepiness, see a doctor before self-treating.

Mandibular advancement devices (MADs) Strong evidence

A mandibular advancement device is a mouthpiece, worn during sleep, that holds your lower jaw (mandible) slightly forward. Because the tongue and soft tissues of the throat are attached to the jaw, moving it forward pulls them away from the back of the airway, widening the space that would otherwise narrow and vibrate.

What the guidelines say

The American Academy of Sleep Medicine and the American Academy of Dental Sleep Medicine issued a joint clinical practice guideline recommending oral appliances for adults with primary snoring (snoring without sleep apnoea) rather than no treatment at all, and for adults with OSA who cannot tolerate CPAP or prefer an alternative.^[2][3]

Two details of that guideline matter for buyers. First, it recommends custom, titratable devices — made from impressions of your teeth and adjustable in small increments — over prefabricated “boil-and-bite” devices you soften at home.^[2] Second, it recommends that a qualified dentist fits the device and provides ongoing follow-up.^[2]

Custom versus shop-bought

That guideline position is supported by head-to-head research: when custom devices have been compared directly with non-custom ones, the custom devices perform better.^[4] A cheap boil-and-bite mouthpiece is a reasonable way to find out whether jaw advancement helps you at all — but if it does, a properly fitted device is likely to work better and fit more comfortably for nightly, long-term use.

How MADs compare with CPAP

For sleep apnoea, CPAP lowers the apnoea-hypopnoea index (AHI — the number of breathing disturbances per hour) more than a MAD does. But MADs produce comparable improvements in symptoms and quality of life, and people often wear them for more of the night than they use CPAP.^[5] A device that is worn every night can beat a stronger device left in a drawer.

The most striking recent evidence is the CRESCENT trial, published in 2024. Among 220 people with hypertension and moderate-to-severe OSA, a custom MAD was non-inferior to CPAP for reducing 24-hour blood pressure over six months — and participants wore the MAD for longer each night.^[6][7]

Side effects and the need for dental follow-up

MADs are not entirely consequence-free. Common side effects include excess salivation, dry mouth, and tooth or jaw discomfort; with long-term nightly use, devices can gradually shift teeth and change your bite.^[2][8] This is precisely why the guideline builds in dental oversight rather than treating a MAD as a fit-and-forget purchase.^[2] If you use one long term, periodic dental review is part of the deal.

Tongue-retaining devices Moderate evidence

A tongue-retaining device (TRD) is a soft bulb that sits between your lips; you push your tongue tip into it, and gentle suction holds the tongue forward through the night. Because it doesn’t rely on your teeth, it can suit people who can’t wear a MAD.

The efficacy is real: a meta-analysis found TRDs reduce AHI. The problem is that tolerance and compliance are low — many people find the sensation hard to live with night after night.^[9] Reported side effects and comfort issues are a recurring theme in the clinical literature.^[10] Worth considering if a MAD isn’t an option; go in expecting an adjustment period, and don’t be surprised if it isn’t for you.

Chin straps No good evidence

Chin straps — fabric slings that hold the mouth closed — are cheap, heavily marketed, and look plausible. Unfortunately, when tested, a chin strap used on its own was not effective for either snoring or sleep apnoea.^[11] Save your money. (If mouth breathing itself is the issue you’re trying to fix, the related trend of taping the mouth shut has its own evidence and safety problems, covered in our mouth taping article.)

Vibrating positional trainers Moderate evidence

If you mainly snore on your back — where gravity pulls the tongue and soft palate backwards — a positional trainer may help. These small devices, worn on the chest or neck, vibrate gently when you roll onto your back, prompting you to shift without (ideally) waking you.

In a randomised trial, a vibrating sleep position trainer matched the old-fashioned tennis-ball technique for reducing AHI, with better comfort and compliance.^[12] The honest caveat for all positional approaches is durability: studies following people at home found usage and effectiveness decline over time.^[13] If this sounds like you, our sleeping position guide covers positional therapy — including free options — in detail.

Acupressure rings and wristbands No good evidence

Anti-snoring rings and wristbands claim that pressure on acupuncture points stops snoring. There is no good evidence for this, and it’s not just an absence of studies: the UK Advertising Standards Authority ruled against ring sellers whose claims rested on testimonials rather than any adequately controlled human study,^[14] and Australia’s consumer watchdog found “Anti Snor Therapeutic Ring” claims misleading, extracting court-enforceable undertakings.^[15] We cover these rulings, and the wider world of unproven remedies, in our natural remedies review.

Smart pillows Insufficient evidence

Smart anti-snoring pillows — which detect snoring and inflate sections to nudge your head position — are an appealing idea, but there are no quality randomised trials behind consumer smart pillows yet. Within the “gadget” category, vibrating positional trainers currently have the best evidence.^[12] Treat smart pillows as an experiment, not a treatment.

Comparison at a glance

The bottom line

If your snoring is simple snoring and you want a device, the evidence points clearly to a mandibular advancement device — ideally custom-made and adjustable, fitted by a dentist who will keep an eye on your teeth.^[2] A positional trainer is a sensible option for back-snorers. Chin straps, rings and wristbands are not worth your money on current evidence. And devices work best alongside the basics — weight, alcohol timing and sleep position — covered in our complete guide to stopping snoring.