Snoring is a common sleep issue that the average person (and possibly their partner) has to deal with. While snoring can be detrimental to your health and sleep quality, there are ways to avoid this. From anti-snoring mouth guards to healthy lifestyle habits, the list of solutions goes on. One simple and easy device you can try is the snoring chin strap. Below, we have gathered research on this anti-snoring device and how it may help end your nights of snoring.
Snoring can range from a nuisance to an indication of a more serious health issue like obstructive sleep apnea (OSA). A quick 8 question assessment can determine your level of risk for OSA.
An anti-snoring chin strap is a device normally made from a flexible fabric or neoprene-type material that is placed under your chin. It wraps over your head and supports your chin, essentially keeping your mouth closed while you sleep.
A snoring chin strap works by supporting your chin during sleep, which in turn, keeps your mouth closed. This prevents air from traveling to and from your throat, therefore minimizing the rapid flapping that is the primary cause of the sound that snorers make.
If you are a nose snorer, a snoring chin strap may not be the ideal choice for you as it works best for mouth snorers.
While the purpose of snoring chin straps remains consistent among different products, there are minor refinements in design. The primary difference lies in the chin strap’s ability to adjust to your head and face for maximum comfort. Most devices do, but some brands offer small, regular, and large sizes.
Most come with a minimum 30-day warranty and many have a 90+ day warranty. Some even offer a money back guarantee, but you’ll need to check the fine print to verify.
Our research has identified over 100 different types and brands and no particular one stands out as having a unique approach, design, or benefit.. Finding the “best” fit for you is somewhat of a trial and error exercise; however, here is a short list of products.
One of the biggest perks of chin straps is that they are non invasive. They don’t need to be inserted into your mouth like MADs or TSDs, which can be uncomfortable for many. Because of this, there is minimal risk for issues like tooth pain and jaw discomfort. This makes the snoring chin strap an ideal solution for people with dentures. They are easy to keep clean and store when not in use. Lastly, they are probably the longest lasting non-clinical anti-snoring device.
You may have difficulty breathing through your mouth while sleeping with a chin strap. If you are truly seeking a long-term solution, be prepared to invest a bit more to have the reassurance that it was not the quality of the product that affected the result.
Another disadvantage to consider is that if you ever have a cold or blocked nasal passages, a snoring chin strap will become hard to use. It closes your mouth while sleeping which means you have to breathe through your nose.
Some find the chin strap can irritate the skin.
Another option to consider is a snoring mouthpiece, which many have found to be a good solution for snoring
If you are a mouth snorer, there is a chance that you will gain some benefit from this anti-snoring device. The depth of research is limited; however, a 2007 study demonstrated good outcomes from a relatively small sample. Other studies have demonstrated no positive effect on snoring or sleep disordered breathing.
If you are a mouth breather because of nasal polyps, a deviated septum, sinus issues or you have a significant nose injury then a chin strap would not be a good solution for you.
Today’s manufacturers produce snoring chin straps from very reliable materials such as Neoprene or Lycra. These are hardy materials that are washable and color safe. We would expect that a quality brand would last more than a year, but we would recommend replacement at least every two years.
Yes. Many people use a chin strap in conjunction with other devices including CPAP and BIPAP machines, as well as medications such as nasal sprays. There is also some community feedback that confirms that a snoring chin strap can also be effectively used together with a mandibular advancement device.
As with any device that restricts movement, there are likely to be minor levels of discomfort while you get used to the product. Some users report a mild stiff feeling in the jaw for the first few nights or mornings. Interestingly, some people with a night-time teeth grinding habit report that a snoring chin strap minimizes their experience.
Unfortunately, there is no guarantee that snoring chin straps will fix your snoring issues. Chin straps won’t work for everyone, especially if your snoring occurs in conjunction with other health issues. But for mouth snorers in particular, they can be quite effective. Correct adjustment and fitting is essential and bi-annual replacement is recommended. Bear in mind that other factors can also influence snoring such as a change in weight or increase in alcohol consumption. Take these into consideration if your chin strap starts to be less effective. These devices are not intended to treat sleep apnea.
Snoring chin straps may be a good anti-snoring device if you’re looking for a non-invasive option. If you are a mouth snorer, this is an especially fitting solution for you because of its design.. While it is economical and has its advantages, research isn’t conclusive on whether there is a significant benefit to users. It is really important to talk with your physician as you explore this solution and other anti-snoring devices. Sometimes, snoring can indicate other health issues that only an experienced medical professional can identify and resolve.
DISCLAIMER: There is little research that evaluates the efficacy of chin straps.
© 2021 American Sleep Association.