Search “how to stop snoring” and you will quickly find a very crowded marketplace: sprays, pillows, strips, mouth tape, mouthguards and gadgets promising silence by bedtime. It is understandable to want a quick fix. But the honest answer is that what helps depends on why someone snores in the first place.
Snoring is the sound made when airflow through the upper airway causes relaxed tissues to vibrate. The airway may be narrowed by factors such as sleeping position, congestion, alcohol, anatomy or relaxation of the tongue and throat muscles. That is why one person may swear by a nasal strip while another finds it does absolutely nothing.
First, check whether it might be more than snoring
Before buying anything, look out for warning signs. Witnessed pauses in breathing, waking gasping or choking, excessive daytime sleepiness, morning headaches and waking unrefreshed can be symptoms of obstructive sleep apnoea. Speak to a healthcare professional if these are present. Zeus is not intended to diagnose or treat obstructive sleep apnoea.
If it is simple snoring, these are the options worth understanding.
Position: helpful when back sleeping is the trigger
Sleeping on the side can help some people because back sleeping may allow the tongue and soft tissues to fall backwards and narrow the airway. It is a good, low-cost first experiment. A supportive pillow or body pillow can make it easier to stay comfortable on your side.
It will not solve every type of snoring, so think of it as a clue as well as a tactic. If snoring happens in every position, there may be more to explore.
Congestion support and nasal strips
If a cold, hay fever or ongoing nasal blockage makes snoring worse, addressing nasal airflow can be useful. Nasal strips and external dilators may help some people breathe more easily through the nose, but they do not address every source of snoring and are not a treatment for obstructive sleep apnoea.
Persistent congestion or concerns about a deviated septum are worth discussing with a pharmacist, GP or appropriate clinician rather than endlessly trying new products.
Alcohol, sleep routine and the unglamorous basics
Alcohol can relax the upper-airway muscles and make snoring worse for some people, particularly close to bedtime. Being very overtired, smoking, weight changes and poor sleep routine can also play a role. This is not a judgement or a promise that one lifestyle change will fix everything. It is simply useful information when you are trying to spot your triggers.
Mouth tape: hype needs context
Mouth taping is having a big moment online. There are small studies in very specific groups, but the wider evidence base is limited, and reviews have raised potential risks in some circumstances, including when nasal breathing is restricted. It is not a universal or risk-free answer to snoring. If you are unsure, speak to a qualified healthcare professional rather than following a social trend.
Mouthguards and mandibular advancement devices
Some people may be assessed for a professionally fitted mandibular advancement device, which holds the lower jaw forward. These are not the same as a cheap, one-size-fits-all mouthguard. A dentist or sleep clinician can advise on whether this approach is appropriate, particularly if there are jaw or dental concerns.
Upper-airway muscle stimulation
For suitable people with tongue or throat-based snoring, Zeus offers a different approach. It is a CE marked, non-invasive neuromuscular stimulation device worn under the chin. Zeus delivers gentle stimulation to support the upper-airway muscles during sleep. It is backed by clinical research into upper-airway stimulation, but it will not be right for every kind of snoring or every person. Always check the suitability information and contraindications first.
The best approach is the one that matches the problem
There is no shame in trying a sensible first step, then realising it is not enough. Start with the pattern: when is snoring worst, what does a partner notice, and are there warning signs that need medical assessment? From there, choose the option that makes sense for the likely cause rather than buying into the loudest promise online.
Better sleep is rarely one magic product. It is a clearer understanding of what is disrupting it, plus the right support for you.
