There’s no contesting that snoring can be disruptive to your sleep and the sleep of those around you. In some cases, excessive snoring can even be a sign of something more malicious like obstructive sleep apnea (OSA), a condition in which breathing repeatedly stops and starts, leading to a number of risks.

According to dual board-certified otolaryngologist at ENT and Allergy Associates Dr. Ofer Jacobowitz, snoring — an event that occurs when the muscles of the throat relax, leading to a narrower airway — may be harmful for some people, even without having OSA.

“In severe cases, the sheer energy of the vibrational trauma of snoring may damage the carotid arteries in the walls of the throat, causing plaques to accumulate,” said Jacobowitz, who’s also a clinical professor of otolaryngology, head and neck surgery at Northwell/Hofstra University.

Besides OSA, he told us there are plenty of other causes of snoring that may be a little more innocuously explained such as smoking, nasal obstruction, weight gain, increased alcohol consumption and just plain exhaustion.

Board-certified otolaryngologist with the Georgia Center for Ear, Nose, Throat and Facial Plastic Surgery, Dr. Aaron Fletcher, said that once you’ve seen a medical professional and ruled out conditions such as OSA or nasal polyps, there are a few over-the-counter tools, daily exercises (like singing) as well as lifestyle changes that you can implement to reduce snoring. 

“Snoring is not so easy to treat [and] often a combination of treatments leads to success,” Jacobowitz cautioned.

Fletcher and Jacobowitz revealed some of these helpful anti-snoring items and treatments for adults below, as well as how they might specifically work for you if your goal is to finally get a soundless night’s rest.

1. An adjustable memory foam wedge pillow

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Board-certified otolaryngologist Dr. Aaron Fletcher said that sleeping on your back is a major culprit for snoring.

"Elevating the head of your bed by four to six inches can help keep your airways open and reduce snoring. You can use pillows or bed wedges to achieve this," Fletcher said. 

We selected this reclining pillow set made from adaptive memory foam that can be adjusted to different heights, starting at five inches. It comes with two different headrests that securely attach to the upper or lower part of the pillow using Velcro straps and it can be used not just for sleeping but also reclining when turned longways.

Get it from Amazon for $69.97 (available in three colors).

2. A highly rated air purifier that can address allergies

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"Dust mites, pet dander, and allergens can irritate the nasal passages and worsen snoring," Fletcher said. One way he suggests managing allergy-induced snoring is placing a HEPA filter air purifier in your bedroom. 

We are big fans of this impeccably rated Levoit air purifier which promises a triple-layer filtration system that includes a pre-filter, HEPA filter and activated carbon filter. Its design also allows for 360-degree air intake and can clean air in spaces up to 1,095 square feet, even when operating on its whisper quiet sleep mode. 

Get it from Amazon for $84.99+ (available in two colors).

3. Hypoallergenic bedding encasements

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In the same vein of managing allergen-induced snoring, Fletcher also suggested using allergy-proof bedding encasements. Based on this recommendation we selected these highest-rated hypoallergenic protectors available for both your mattress and pillows. They are made from a soft and noiseless 100% cotton terry top that's also waterproof. The mattress guard comes in sizes twin through California king and in four different depths while the pillow covers are available in six sizes and also a smooth cotton material. 

Get the mattress cover from Amazon for $49.97+ and the pillow covers for $33.97+.

4. Extra-strength nasal strips

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When it comes to snoring caused by congestion both Fletcher and Jacobowitz said that nasal strips may have benefit potential and are relatively inexpensive.

"These adhesive strips stick to the bridge of your nose and gently lift the sides of your nostrils, which can help improve airflow and reduce snoring," Fletcher said. "They are affordable, easy to use, and drug-free. However, they may not be effective for everyone and may irritate sensitive skin."

Based on their guidance, we found these popular Breathe Right strips which claim to open up the nostrils to allow for up to 31% more airflow. They also use a medical grade adhesive for safe, comfortable wear and removal. 

Get a 26-pack from Amazon for $9.59.

5. A nasal irrigator with saline solution

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"A sinus rinse, often done with a Neti Pot, can help clear congestion and mucus buildup that might be contributing to snoring," Fletcher said. 

If you find using a Neti Pot to be intimidating, we found this fool-proof and automated nasal irrigation system that does all the sinus-clearing work for you. It uses pre-formulated salt pods that click into the top of the device before each use so you never have to worry if you're flushing with a solution that's too salty or not enough. Just be sure to use freshly opened distilled water or newly boiled and cooled water when nasal flushing. 

Get it from Amazon for $99.88.

6. A cult-favorite water bottle

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According to Fletcher, dehydration can thicken mucus membranes in the nose and throat making snoring worse so he said to drink plenty of fluids throughout the day, especially before bed. 

When it comes to drinking vessels that actually make staying hydrated fun, we often turn to the famed Owala FreeSip which is fully leakproof, easy to clean and keeps contents cold or hot thanks to the double-wall insulated design. Its best quality, however, is its dual-drinking spout which allows you to either sip through a straw or swig without having to switch out lids or make adjustments. It comes in tons of color combinations and capacity sizes up to 40 ounces.

Get it from Amazon for $29.99+.

7. An inspiratory muscle training devices

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According to Jacobowitz, inspiratory muscles training devices, similar to what you might see used in the hospital after surgery to expand the lungs, may help reduce snoring. We selected this respiratory training which comes with free access to a coaching app along with a manual to follow along in order to strengthen lungs and improve breathing. It's available in three different strength levels and this is the light-to-medium option. 

Get it from Amazon for $54.95.