Importantly, we highly recommend that you talk to your Doctor or a Sleep Disorder Specialist as a key step in your journey to stop snoring. Snoring, whilst in itself can be unnerving to you as well as disturbing to others, can also be symptomatic of more serious health issues such as Sleep Apnea, heart conditions or other medical issues.
An anti snoring chin strap is a device normally made from a flexible fabric or neoprene type material that is placed under your chin and wraps over your head, supporting your chin and essentially keeping your mouth closed whilst you sleep.
If you are a Nose Snorer then a chin strap may not be the ideal choice for you as, by design, it primarily works best for Mouth Snorers.
The principle for all these type of devices is the same and whilst there are minor refinements form a design perspective, they are indeed similar. The primary difference lies in the ability to adjust to fit your head and face to maximize comfort which most do, or some brands offer small, regular and large sizes.
Most come with a minimum 30 Day Warranty and many have a 90+ Day Warranty and some even offer a Money Back Guarantee (but check the small print).
Chin straps are non invasive. The don’t need to be inserted into your mouth like MAD’s or TSD’s (link) which can be uncomfortable for many. This also minimize potential issues with tooth pain and jaw discomfort and makes a chin strap an ideal solution for people with dentures. They are easy to keep clean and easily stored when not in use and they are probably the longest lasting non-clinical device.
You won’t be able to breathe through your mouth whilst sleeping with a chin strap and for the 80% of snorers that are mouth breathers that can be a problem. The quality of the under $20 products is poor; if you are truly seeking a long term snoring 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.
And just one more thing to consider – if you do ever have a cold or blocked nasal passages then a chin strap will become hard to use; it closes your mouth while sleeping which means you have to breathe through your nose – and if you can’t then you will have to take the strap off, and temporarily return to snoring.
If you are a Mouth Snorer then there is a good chance that you will gain some benefit from a device like this. The depth of research is limited however this study – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556917/ – in 2007 demonstrated some good outcomes, albeit from a relatively small sample.
Today’s manufacturers produce chin straps from very reliable materials such as Neoprene or Lycra. These are hardy materials that are washable and colour 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, and many people use a chin strap in conjunction with other devices including CPAP and BIPAP machines and medications such as nasal sprays. There is also some community feedback that confirms that a chin strap can also be effectively used together with an MAD or Mandibular Advancement Device.
Not so much a side effect, but something to know is that 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.
Unfortunately there is no promise 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. Tale these into consideration if your chin strap starts to be less effective.
If your Chin Strap does not help you stop snoring, or stops helping, it is time to consider escalating to the next level of stop snoring options:
It is really important to talk with your physician as you explore anti snoring devices; sometimes snoring can indicate other health issues that only an experienced medical professional can identify and resolve.