Over 40% of UK adults snore — roughly 15 million people making noise every night. About 1 in 10 of those have sleep apnoea, whether they know it or not. The rest are just snoring, and looking for something that makes it stop.
The anti snoring devices UK market is full of gadgets, but they fall into a handful of categories that each target a different cause of snoring. The trick is figuring out which type matches your problem. A nasal strip won't help if your snoring comes from your throat. Mouth tape won't help if your nose is blocked. And nothing on this page will substitute for seeing a GP if you might have sleep apnoea.
I've tested devices from every category. Here's an honest look at what works, what doesn't, and how to figure out which one to try first.
Quick comparison: anti snoring devices UK
| Device type | How it works | Best for | Evidence |
|---|---|---|---|
| Nasal strips | Pulls nostrils open from outside | Nasal snoring, congestion | Modest — helps some, not others |
| Nasal dilators | Pushes nostrils open from inside | Nasal valve weakness | Moderate — 38% airflow increase (Rhinomed data) |
| Mouth tape | Holds mouth closed, forces nose breathing | Mouth breathers | Limited — one study showed ~50% snoring reduction |
| Chin strap | Keeps jaw closed with a fabric strap | Mouth breathers, jaw droppers | Mixed — some people find them effective, evidence is thin |
| Anti-snore pillow | Positions head to keep airway open | Positional/back snorers | BSSAA-tested — ~50% snoring reduction for Silentnight pillow |
Why you snore matters more than what you buy
Before spending money on anti-snoring devices, it helps to understand the basic categories of snoring. The device that works depends on where the obstruction is.
Nasal snoring happens when your nasal passages are narrow or congested. You'll notice this if you struggle to breathe through your nose when awake, especially during hayfever season or with a cold. Nasal strips and nasal dilators target this.
Mouth-based snoring happens when your mouth falls open during sleep, which changes the airflow dynamics in your throat and causes vibration. If you wake up with a dry mouth and throat, you're probably a mouth breather. Mouth tape and chin straps target this.
Positional snoring is worse when you sleep on your back, because gravity pulls the tongue and soft palate backwards into the airway. If your partner says you only snore on your back, an anti-snore pillow or a simple change in sleeping position might be enough.
Throat snoring comes from the soft palate, uvula, or base of the tongue collapsing into the airway. This is the classic loud, vibrating snore. Over-the-counter devices have limited effectiveness here — if it's severe, you need a GP referral.
Best nasal strips and dilators for snoring
The simplest category. Nasal strips stick to the outside of your nose and pull the nostrils wider. Nasal dilators sit inside the nostrils and push them open from within.
Best pick: Breathe Right Original (B07DDJNK9W) — the most widely used nasal strip, strong adhesive that stays on all night, £10-12 for 30 strips. If your snoring is nasal in origin, start here. It's cheap enough to test for a couple of weeks without much financial commitment.
For something stronger: Mute by Rhinomed (B011LR500A) — an internal nasal dilator that increases airflow by 38% according to Rhinomed's clinical data. Reusable up to 10 times per dilator. More effective than external strips for some anatomies, though the sensation of something inside your nostrils takes getting used to.
We've compared all the options in detail in our best nasal strips for snoring UK article, including budget alternatives and the full range of nasal dilators.
Mouth tape for snoring
A newer category that's gained traction through TikTok and biohacking communities. Mouth tape holds your lips together during sleep so you're forced to breathe through your nose. A 2022 study in Healthcare found that mouth taping roughly halved snoring intensity in mouth-breathers with mild sleep apnoea (n=20).
Best pick: SomniFix Sleep Strips (B076CQ1NR8) — purpose-built mouth tape with a central breathing vent that allows limited mouth breathing if your nose gets partially blocked. Hypoallergenic adhesive, comfortable, 28 strips per pack. The breathing vent is the key safety feature — it's what separates this from just sticking surgical tape over your mouth.
Important safety warning: Do not use mouth tape if you have sleep apnoea, nasal congestion, GERD, asthma, or any breathing condition. A 2025 systematic review in PLOS ONE found that 4 out of 10 studies on mouth taping flagged a serious risk of asphyxiation in people with nasal obstruction. Always check with your GP first if you're unsure.
Our mouth tape for sleeping article covers the evidence in depth, including who should absolutely not use it and cheaper alternatives like 3M Micropore tape.
Anti-snore chin straps
A fabric strap that wraps under your chin and over the top of your head, holding your jaw closed during sleep. Same principle as mouth tape — keeping the mouth shut to encourage nose breathing — but without anything stuck to your face.
Best pick: Anti-Snore Chin Strap (B07S19K7JX) — adjustable neoprene strap for men and women, compatible with CPAP if needed. The fit takes a few nights to get right. Too loose and your mouth still opens; too tight and it's uncomfortable enough to wake you up.
The evidence for chin straps is thinner than for nasal strips or mouth tape. There are fewer clinical studies, and the ones that exist show inconsistent results. Some people swear by them. Others find they slip off during the night or that the pressure on the jaw creates its own discomfort. They're worth trying if mouth tape feels too claustrophobic — they solve the same problem without covering your lips.
The trade-off is that chin straps are bulkier and more noticeable than mouth tape. You look like you're wearing a rugby headguard to bed. This only matters if you care about dignity while sleeping, which in my experience stops mattering after about night two of anything that actually reduces snoring.
For a direct comparison of how these devices stack up against each other, see our nasal strips vs chin straps vs mouth tape breakdown.
Anti-snore pillows: the least intrusive snoring aid
These work by positioning your head and neck to keep the airway more open during sleep. They don't stop snoring mechanically — they change the angle.
Best pick: Silentnight Anti-Snore Pillow (B00BCHLHXY) — tested by the British Snoring and Sleep Apnoea Association (BSSAA), which found it reduced snoring frequency and volume by approximately 50%. The contoured foam supports the head and neck at an angle designed to improve breathing, suitable for both back and side sleepers.
Anti-snore pillows are the least intrusive option on this list. No tape on your face, no strap around your head, nothing in your nose. You just sleep on a different pillow. The downside is that the effect is positional — if you move off the pillow during the night (and most people do), you're back to square one. They work best for people whose snoring is primarily positional (worse on your back, better on your side).
A wedge pillow is an alternative approach — it elevates your entire upper body at a gentle incline, which can reduce snoring by preventing the tongue from falling back into the airway. Less targeted than a contoured anti-snore pillow, but harder to roll off of.
When to see a GP instead of buying a device
Anti-snoring devices are for simple snoring. They are not a treatment for obstructive sleep apnoea (OSA), which affects roughly 1 in 10 snorers.
See your GP if:
- Your partner says you stop breathing during the night
- You wake up choking or gasping
- You feel excessively tired during the day despite sleeping enough hours
- Your snoring is very loud (audible through closed doors)
- You have morning headaches or wake with a dry, sore throat every day
OSA is underdiagnosed. Many people write it off as "just snoring" when there's actually a medical condition that needs treatment, usually CPAP therapy prescribed through a sleep clinic.
The partner side of snoring
If you're reading this because your partner snores, the devices above are for them. For you, the immediate fixes are earplugs and white noise machines to mask the sound while your partner figures out what works. Our article on how to sleep with a snoring partner covers the full picture from the non-snorer's perspective.
If the snoring is severe enough that you're considering separate bedrooms, that's covered too. Sleep divorce is more common than people admit, and the research on whether it actually helps relationships is interesting.
Anti snoring devices UK: frequently asked questions
What is the best anti-snoring device UK?
There isn't one. The best device depends on why you snore. Nasal strips for nasal congestion. Mouth tape for mouth breathing. Chin straps for jaw-dropping. Anti-snore pillows for positional snoring. Start by identifying your snoring type — nasal, mouth, positional, or throat — and choose accordingly. If you're not sure, try nasal strips first (cheapest, lowest risk) and work through the categories.
Do anti-snoring devices actually work?
Some do, for some people. Nasal strips have modest clinical evidence for nasal snoring. Mouth tape showed about 50% snoring reduction in one small study. The Silentnight Anti-Snore Pillow reduced snoring by roughly 50% in BSSAA testing. None are universal fixes, and none replace medical treatment for sleep apnoea.
Should I see a doctor about my snoring?
Yes, if your partner reports that you stop breathing during the night, if you wake up gasping, if you're excessively tired despite enough sleep, or if your snoring is very loud. These are potential signs of obstructive sleep apnoea, which affects roughly 1 in 10 regular snorers and needs medical assessment.
What causes snoring?
Air flowing past relaxed tissues in your throat, causing them to vibrate. Contributing factors include nasal congestion, sleeping on your back, alcohol, being overweight, and the natural muscle relaxation that happens during sleep. The specific cause determines which anti-snoring device will help, which is why a one-size-fits-all recommendation doesn't work.
Sources
- British Snoring and Sleep Apnoea Association (BSSAA). Silentnight Anti-Snore Pillow tested review.
- Lee YC, et al. "The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea." Healthcare, 2022.
- Rhee J, et al. "Breaking social media fads and uncovering the safety and efficacy of mouth taping." PLOS ONE, 2025.
- Ulfberg J, Fenton G. "Effect of Breathe Right nasal strip on snoring." Rhinology, 1997.
- Harley Street ENT Clinic. "How Common is Snoring?" — 40%+ UK adults, ~15 million people.
