The only scientifically-proven and effective treatments for snoring and sleep apnoea are dental sleep appliances and positive airway pressure (PAP) therapy.

However, there are many claims made for other forms of treatment for snoring and sleep apnoea, but unfortunately many of these are unproven, do not work and will ultimately leave most sufferers disappointed.

Unproven or Ineffective Treatments for Snoring and Sleep Apnoea

Buteyko

This is a technique which involves retraining from breathing through the mouth to breathing through the nose. There is no available scientific evidence demonstrating that this method is effective in treating either snoring or sleep apnoea. This treatment is not being recommended by sleep physicians. There is a general concern that this treatment is being advocated for potentially serious conditions such as sleep apnoea as an alternative to safe, proven treatments.

"Over the counter", non prescription, dental devices

Dental sleep appliances that are custom-made by a sleep health professional are proven to be effective, safe and comfortable. However, "over the counter", non prescription dental devices have now been banned from direct sale throughout the USA. The USA Federal Drugs Administration (FDA) has banned these devices because they are far less effective than custom made adjustable sleep appliances and because of the potential for side-effects such as teeth movement and jaw joint damage when patients try to treat themselves. These devices are non-adjustable, i.e. "one size fits all". Studies demonstrate that such devices are far less effective than custom-made adjustable dental sleep appliances provided by a professional. Available mostly for sale over the Internet, via mail order and sometimes through pharmacies, not only do these devices have the potential to cause side-effects, they are generally bulky, uncomfortable and difficult for people to wear - even in the short term. 

Surgery

This technique involves surgical cutting and tightening of soft tissues in the throat. Post operatively it can be associated with severe pain and studies show that it is only 30-50% effective in stopping snoring. Over time, many people begin snoring again and the side-effects can include altered tone of voice and regurgitation of food. It is also important to understand that soft palate surgery only targets snoring - it is not a treatment for sleep apnoea. Indeed, a recent study by the University of Adelaide concluded that surgery for sleep apnoea has no clear benefit and should not be offered as a first treatment.

Nasal Strips, Pillows and Sprays

The Queen Victoria Sleep Studies Unit (QVSSU) in England recently conducted trials and published a report on the effectiveness of anti-snoring aids such as nasal strips, pillows, sprays and surgery. Overall, such aids prove to be of limited or no value. They concluded that nasal strips can give a subjective feeling that the nose is clearer and may help if the nostrils are small, but overall their efficacy is not impressive and they are of limited value. Regarding special pillows, the study concludes that the theory underlying their use is good, however in practice the pillows are not really effective.

Combining Lifestyle Changes with the Proven Treatments can Enhance Outcomes

For some people, making the following changes can enhance the outcome of treatment with a dental sleep appliance or PAP therapy.

Weight Loss

If you are overweight, weight reduction may improve your snoring or sleep apnoea symptoms. Weight gain deposits fat into and around the soft palate, tongue and neck structures thereby increasing the severity of obstruction to breathing during sleep.

Sleep Position

Elevating the head of your bed and avoiding sleeping on your back may be helpful.

Avoid drugs and habits that cause airway narrowing

Alcohol and many sleeping pills relax the muscles of the throat and can therefore worsen snoring and sleep apnoea. People who snore or have sleep apnoea should avoid alcohol for at least 3 hours prior to bedtime. Smoking and excessive caffeine intake can also worsen snoring and sleep apnoea.

Improve the amount and regularity of sleep

If at all possible, it is helpful to go to sleep and wake up at approximately the same time every day. Ideally, you should try to get at least 7 hours of sleep a night. Snoring and sleep apnoea is often worse for sufferers who are over-tired.