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Sleep Library / Do Chin Straps Work For Snoring? Are They Effective? FAQs and More.

Do Chin Straps Work For Snoring? Are They Effective? FAQs and More.

Vital Sleep Antisnoring Chin Strap

Snoring can be a serious problem for some people.

It often disrupts sleep, causes problems with concentration during the day, and could lead to obstructive sleep apnea if left untreated for long periods. Anti Snoring chin straps are not a new snoring solution, but they've been around in various forms for a while.

People use chin straps to help keep the mouth closed and prevent snoring, but are they really effective? How do you use them? What are the benefits and drawbacks of snoring chin straps? This blog post will explore the effectiveness of these devices in more detail by answering frequently asked questions about them and providing tips that may help keep the mouth shut and prevent sleep apnea.

Related: Causes Of Snoring.

What Are Chin Straps, & How Do They Work?

Basically, a snoring chin strap is a fabric strap that hooks on the chin with adjustable straps that go over your head. They are usually made of flexible fabric or neoprene-type material. They are designed to keep your mouth closed when you are asleep and essentially prevent you from snoring. This prevents mouth breathing and thus minimizing the rapid flapping that is the primary cause of snoring.

How do chin straps work for snoring?

Pro's & Con's Of Using Chin Straps

Advantages?

  • Chin straps are an affordable, easy-to-use form to reduce or stop snoring. It could eliminate the need for more expensive and complicated treatments like surgery.
  • With chin straps, you can get a better night’s sleep with much less effort and discomfort compared to large CPAP machines.
  • They are easy to travel with. The straps are light and compact, so you can easily carry them around with you when you're on the road.
  • There is no need for any special preparation when using a chinstrap. They are pretty much straightforward to use and they’ll help you sleep better at night.
  • They are also great for children because they can be adjusted to fit small sizes, so you can combine them with other treatments to help your kid to stop snoring.

Disadvantages.

  • They are not a complete snoring solution, and in most cases must be combined with other treatments.
  • Chin straps may be uncomfortable if you wear them for too long because of the constant pressure on your chin. They take a little while to get used to.
  • A chin strap may also interfere with some oral appliances like dentures or orthodontics. It may be uncomfortable if you wear them together.
  • You’ll have a silly-looking device wrapped around your head each night that we already know is unsightly, to say the least – particularly if you have a partner sleeping with you.
  • It could be uncomfortable to have something wrapped around your head especially if you don’t want your hair to be a terrible mess in the morning.

Can I Use a Chin Strap in Conjunction With Other Treatments or Devices?

Yes, you can. Many people use a chin strap in conjunction with CPAP machines, BIPAP machines, mandibular advancement devices, and other medications such as nasal passage sprays and experience great results. Even if a chin strap does not eliminate your snoring completely, it reduces mouth breathing –you will definitely notice an improvement in the quality of your sleep.

If you are already using positive airway pressure therapy, adding a chin strap to your routine can be very helpful as it makes it easier for air to go through the nose uninterrupted. It may help stop snoring and helps reduce the risk of developing sleep apnea as well.

How Effective Are Chin Straps?

A study in the "Journal of Clinical Sleep Medicine" found that when chin straps were used together with CPAP machines and nasal dilators they reduced mouth breathing and snoring by around 50 percent. Recent models have been shown to be even more effective at reducing snoring. The makers of some newer models claim effectiveness rates as high as 95%.

However, we should note that most anti-snoring devices – including anti-snoring chin straps – may not stop snoring entirely but simply reduce it. That being said, our sleep experts recommend trying out a few simple tweaks and solutions before moving on to something else like surgery or expensive machines. 

Related: Alternative Ways To Cure Snoring & Sleep Better Every Night.

What If Snoring Persists?

If you have tried a snoring chin strap for several weeks and see no results, it might be worth changing your approach. Try moving the strap to different points on your head or try using an alternative device to reduce snoring like a tongue-stabilizing mouthpiece

How Long Before I See Results?

Snoring chin straps typically take around 3 to 4 weeks of daily usage before you begin to notice any difference in your snoring. Everyone is different, so some people will see results earlier than others. Some experts advise that the best way to maximize the effectiveness of a chin strap is to use it as part of a comprehensive treatment plan which also includes changes in diet and lifestyle habits such as reducing alcohol intake or avoiding sleeping on your back. 

How Much Do Anti-snoring Chin Straps Cost?

The costs of Chin Strap vary from one brand to the other. There are several brands to choose from when buying an anti-snoring chin strap and each one has a different price. In most cases, the price of a standard anti-snoring chin strap can range anywhere between $10-$100. Fancier options available are usually priced higher than this.

What To Look Out For When Buying A Chin Strap. 

The most important thing to look for when buying a chin strap is of course the material and build quality. It must be soft, snug around your head without feeling too tight but at the same time easy to breathe through.

It should ideally have adjustable straps so that you can get the perfect fit. Make sure it doesn't cover your mouth or nose as this will restrict breathing. The inner lining may feel uncomfortable or scratchy so it's best to ensure that it’s smooth and silk-like. A good chin strap will reduce snoring by 50% - 95%. 

If a product claims 100% effectiveness then you should probably steer clear unless they're able to provide clinical studies in support of their claim.

What Is The Best Material For Snoring Chin Straps?

A lot of snoring chin straps on the market are made from neoprene, which is a soft, comfortable, and easy to clean fabric that is both durable and lightweight at the same time. Your choice really depends on personal preference, minimize but you should stick to something with breathable fabrics, so your skin doesn't become irritated or develop rashes after prolonged use.

Anti-snoring chin straps for snoring

Is It Safe To Sleep With A Chin Strap?

In general, sleeping with an anti-snoring chin strap on is safe but you need to be sure that you get the right fit as well as use a quality product otherwise it can pose several health and safety concerns such as a sore jaw, slurred speech, headache, etc. You should also take into consideration if the chin strap will be comfortable enough for you or not.

How Tight Should A Chin Strap Be?

An anti-snore chin strap should be worn as tight as possible without causing discomfort.  It is very important to have the right fit.  If it is too tight you can experience difficulty sleep disordered breathing. If the chin strap is too loose then it will not provide any support and may cause your jaw to slip back into its normal position as you sleep causing obstruction and snoring.

We recommend that you experiment with various levels of tightness until you find the sweet spot that you are comfortable with.

Are There Any Side Effects Of Using A Chin Strap?

The most commonly reported side effect of using an anti-snore chin strap is jaw soreness. This is usually a temporary occurrence in the first week or two and will go away with continued use.  Other common issues include lightheadedness, headache, trouble speaking clearly, etc.

There are rare cases where the use of chin straps does not help reduce snoring but this usually occurs when users do not get the right fit or use low-quality products. If you notice that it increases your snoring rather than reducing it, then stop using it immediately for safety reasons.

Bottom Line;

Chin straps are a great way to reduce snoring and improve sleep quality. However, they should be used as part of an overall treatment plan which includes diet changes and lifestyle habits like avoiding sleeping on your back or reducing alcohol intake.

You can read more about our recommended snoring treatment alternatives on our recent blog here.

Scientific References

Bhat, S., Gushway-Henry, N., Polos, P. G., DeBari, V. A., Riar, S., Gupta, D., ... & Chokroverty, S. (2014). The efficacy of a chinstrap in treating sleep disordered breathing and snoring. Journal of Clinical Sleep Medicine, 10(8), 887-892.

Vorona, R. D., Ware, J. C., Sinacori, J. T., Ford III, M. L., & Cross, J. P. (2007). Treatment of severe obstructive sleep apnea syndrome with a chinstrap. Journal of clinical sleep medicine, 3(7), 729-730.

Bachour, A., Hurmerinta, K., & Maasilta, P. (2004). Mouth closing device (chinstrap) reduces mouth leak during nasal CPAP. Sleep medicine, 5(3), 261-267.

 Vorona, R. D., & Ware, J. C. (2014). Use of a chinstrap in treating sleep disordered breathing and snoring. Journal of Clinical Sleep Medicine, 10(12), 1361-1361.