Due to chronic snoring, many people [and their partners] lose sleep. Snoring typically occurs when tissues in your mouth and throat and your tongue become over relaxed. The air passing through creates vibrations in the tissue, creating the telltale snoring sound. Snoring can be extremely disruptive and may also signify serious medical conditions.

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Individuals who snore often find relief utilizing mouthpieces designed to diminish snoring. These devices that are also called mouthguards, fall into two main categories. MADs or Mandibular Advancement Devices that fit inside the mouth and in order to open up your airway push the lower jaw forward. TRDs or Tongue Retaining Devices prevent a tongue from falling into the back of the throat by gripping it, which is a common cause of snoring for back sleepers.

Below you will find a piece of useful information about our top picks. We will discuss various types of anti-snoring devices and how they work, the pros and cons of using them, and extra strategies to decrease snoring for you and your partner.

1. Good Morning Snore Solution

It is best for:

– Sleepers who favor the feel of a tongue retaining device

– People who are looking for a compact and lightweight mouthpiece

– People with jaw pain and other conditions that prevent them from utilizing a MAD

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Cons:

– Lightweight and compact design

– Universal fit with no adjustment needed

– Gentle on the jaw

The only Tongue Retaining Device among our top picks, the Good Morning Snore Solution is a remarkably lightweight anti-snoring mouthpiece. Manufactured for a universal fit, the pear-shaped device is equipped with a small slot to adjust your tongue. Its delicate suction holds your tongue in position precluding it from falling into the back of your throat, which may cause snoring by blocking the airway. Therefore, especially back sleepers may benefit from the Good Morning Snore Solution mouthpiece.

In order to get the best result, the manufacturer recommends placing the device’s thin flange between the teeth and the lower lip and then while pinching the rounded area with your fingers sucking the air out slowly. Put your tongue as you finish squeezing, then relax the tongue to occupy the slot. The rounded part will stick out the mouth, which may make stomach sleeping uneasy, and some individuals have a hard time swallowing at the beginning. However, by keeping their tongue in place, rather than advancing their jaw, many snorers experience fewer nightly episodes. So as to remove the device, you must pinch the rounded part and get your tongue out.

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For people who cannot utilize a MAD, the Good Morning Snore Solution and other TRDs are suitable. These involve those with braces, dental implants, or dentures, as well as people who have TMJ (Temporomandibular Joint Dysfunction) and other jaw pain problems. Teeth grinding can also be effectively diminished with TRDs. The price of a one Good Morning Snore Solution device is approximately $90, but you can buy a two-piece bundle for about $130. This TRD comes with a 30-night sleep trial.

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2. ZQuiet mouthguard

It is best for:

– Individuals who prefer devices that manually advance the jaw

– Sleepers looking for an automatically adjustable mouthpiece

– Value seekers

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Cons:

– Hinged design

– Automatically fits the jaw and mouth without molding

– The set comes with two devices with different degrees of jaw advancement

The ZQuiet, which is our next selection, operates a bit differently than the ordinary boil-and-bite mouthpiece. This MAD is equipped with a hinge connecting the upper and lower trays. After locating the ZQuiet in your mouth, the device will automatically adjust to the dimensions of your law and mouth without customization or a mold. This makes the device fairly trouble-free and easy to utilize comfortably compared to other anti-snoring mouthpieces. You will also enjoy easier side-to-side movements without the boil-and-bite mold. The thin profile of the device also ensures stable airflow to help you breathe more easily.

Two individual devices are included in your ZQuiet purchase. The first one advances a jaw by 2mm, and the second device advances a jaw by 6mm. You may use one more comfortably than the other. Or else, you can utilize both if your jaw advancement comfort level differs from night to night. The ZQuiet is completely made of soft thermoplastic and does not include any latex or BPA plastic. In order to keep the devices clean and hygienic, your purchase will include storage containers.

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The price of the product is approximately $80, which is quite an acceptable price for a Mandibular Advancement Device – especially if you utilize both devices interchangeably. A 60-night sleep trial is offered by the company as well. ZQuiet suggests replacing the device every six months. ZQuiet will deliver anywhere in the U.S. and to many international locations. Standard and expedited shipping is available. If placed before 11 am Eastern Standard Time orders ship on the same day.

3. VitalSleep mouthguard

It is best for:

– People who like the feel of a mandibular advancement device

– Sleepers looking for a customizable mouthpiece

– Those individuals whose jaw positioning preferences vary from night to night

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Cons:

– Adjustable in 1 millimeter increments up to 8 millimeters

– Boil-and-bite customization

– Free adjustment tool included with purchase

The VitalSleep offers above-average customization for a MAD. The top and bottom of this mouthpiece are padded with malleable thermoplastic material, which means that it is a boil-and-bite mouthpiece. You should boil the Mandibular Advancement Device in hot water, then bite into the thermoplastic to make an impression. This makes certain that the VitalSleep will adjust to the unique contours of your teeth and gums.

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Additionally, to the accurate mold, the VitalSleep can be fitted in 1-millimeter increments up to 8 millimeters. This allows most individuals to comfortably utilize the device, in spite of how their lower jaw is shaped. In order to adjust the lower tray and advance the jaw a small tool is included. All these will open the snorer’s airway for better breathing. VitalSleep offers a mouthpiece in one universal-fit size. The device is hypoallergenic and does not contain any bisphenol A (BPA) plastic or latex.

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The VitalSleep devices have reasonable prices and they are a bit more affordable than the average MAD. VitalSleep offers delivery in every location worldwide for free, and all orders ship the same day; you may receive your VitalSleep in the mail within two days, but it will take a longer time if you live in a remote or rural location. You will get the device with a 60-night sleep trial and a two-year warranty when most competing Mandibular Advancement Devices come with shorter sleep trials and no warranty coverage at all.

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Looking for a good mattress? 

While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. 

Sleep Tips: 6 Steps To Better Sleep

#1: Set Up A Sleep Schedule:

One of the first things you should consider to get a good night’s sleep is that you need to set up a schedule. Ultimately, you need to set aside about 8 hours for sleep. While you may not require that much time, this is the average hours of sleep for adults. 

Notice that you should also make sure that you go to bed and get up at the same time every day on weekdays and weekends. After all, being consistent reinforces your body’s sleep-wake cycle.

In case you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.

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#2: Consider What You Eat And Drink:

The last thing you need is to go to bed when you are either stuffed or hungry. So, you need to ensure that you avoid heavy or large meals within a couple of hours of bedtime. 

In addition, nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

#3: Create A Peaceful, Restful Environment:

While you’re not a child anymore, you still need to create the right environment for sleeping. For most people, this means cool, dark, and quiet. Keep in mind that exposure to light might make it more challenging to fall asleep. 

You should also consider doing calming activities before bedtime, such as taking a bath or using relaxation techniques.

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#4: Limit Daytime Naps:

In case you have the habit of taking a nap during the day, you should try to limit them as much as you can. After all, these naps may be preventing you from getting a good night’s sleep. 

#5: Exercise Should Be Included In Your Daily Routine:

One of the reasons why some people can’t have a good night’s sleep is that their bodies aren’t tired enough. However, you should make sure that you avoid being active too close to bedtime.

Check out these tricks to improve sleep.

#6: Deal With Stress:

One of the best sleep tips that we can give you is to learn how to deal with stress. 

The reality is that our minds are always busy with problems and errands. Since we don’t have a shut-down button, you tend to keep these in your mind even when it’s time to go to bed. 

To ensure that this doesn’t happen, you need to make sure that you learn how to deal with stress. Between writing everything you’re thinking on a piece of paper, doing meditation or relaxing exercises, these can all help. 

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Improve your quality sleep with our mattresses.

Simply put, body pillows are just long pillows that you can place between your legs while sleeping on your side. The truth is that some people find body pillows can help improve their sleep quality by increasing comfort and reducing pressure on the joints.

While we believe body pillows are not for everyone, the reality is that you may want to consider them.

Benefits Of Body Pillows

As you can imagine, body pillows can bring a lot of benefits. Some of the most common advantages of body pillows that you may experience include:

• Relieving joint pressure
• Improving blood circulation
• Promoting proper spinal alignment for side and stomach sleepers
• Improving overall sleep quality.

Overall speaking, body pillows can ultimately help relieve neck, shoulder, back, and hip pain. 

These are the best pillows for stomach sleepers.

One of the things that many people who use a body pillow state is that it helps train them to sleep on their side instead of on their back. In case you have a snoring partner, this can help.

In addition, some doctors believe that people who sleep on their side can also decrease their chance of pregnancy complications. While this isn’t scientifically proved since the results from different studies have been mixed, it’s always best to prevent than sorry. 

For example, a small study from 2018 on 25 pregnant people suggests that someone who reduces the amount of time they sleep on their back in the third trimester could experience health benefits for them and their fetuses. On the other hand, a new study conducted in 2019 that was funded by the National Institutes of Health (NIH), analyzed data from more than 8,700 women who participated in the Monitoring Mother-to-Be (nuMom2b) study. The main goal of this study is to identify risk factors for first-time mothers.

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According to this study’s findings, researchers conclude the back-sleeping position does not affect the risk of pregnancy complications in the first and second trimesters.

While the health benefits of side-sleeping during pregnancy are currently unclear, pregnant people may still find that body pillows help improve their comfort and sleep quality.

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Other Ways To Improve Sleep Quality

One of the reasons why people keep searching for body pillows is because they are looking for ways to improve sleep quality. While body pillows can definitely work for some, there are other things you can consider to ensure that you get a restful and peaceful night. 

One of the most important things to consider is to take a look good at your mattress. Maybe it’s not already in its optimal shape and format and it may be causing you some back pain. As you probably already know, you should change mattresses every 10 years or so depending on the mattress that you have. However, in case you can’t buy a new mattress right away, you may also consider a mattress topper. Some mattress toppers allow you to be more comfortable and supported. So, they may also be a good option. 

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Discover the top mattresses in 2018.

While most people tend to state that they just don’t have the budget to buy a good mattress that prevents sleep problems, the reality is that there are numerous affordable mattresses that can provide you with a good night sleep. However, when you tend to keep using your old mattress or you simply buy a mattress that doesn’t help you with your sleep, you can be sure that your back, shoulders, and neck will start complaining.

Ultimately, a mattress that dramatically affects your sleep in 4 different ways:

#1: Your Stress Levels May Go Up:

According to a small study that was conducted back in 2009, 59 men and women slept for 28 consecutive nights on their usual mattresses and then another 28 consecutive days on a new medium-firm mattress. At the end of the study, most individuals reported a significant decrease in stress. The researchers concluded that the reasons included a better sleep quality as well as a decrease in pain.

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#2: The Medium-Firm Label

When you are looking to prevent sleep problems and you decide to get yourself a new mattress, you will notice that most of them will state that they are medium-firm. However, this depends on each individual. For example, while a mattress may be soft for someone who weighs 250 pounds, it can be firm for another one who weighs 125 pounds. In addition, there are no studies backing up that a firmer or a softer mattress are better for your health or for your sleep problems. So, when you are looking for a solution for your sleep problems, comfort is always the key.

#3: Mattress Allergies:

One of the things that can provoke sleep problems is mattress allergies The reality is that we all have dust mites at home and your mattress is the perfect home for them. While you can wash your pillowcases and sheets frequently to avoid any allergies, the same can’t be said about mattresses. However, there are some mattresses as well as slipcovers that are labeled as “allergy-proof”. So, if you suffer from allergies or you are allergic to buggers, make sure that you get an “allergy-proof” mattress. In addition, you can always vacuum the mattress itself on a regular basis.

Take a look at what you need to consider to get the best mattress for you.

#4: When You Keep Tossing And Turning:

The truth is that while you may not be a calm sleeper (you keep moving during the night), one of the reasons may be due to the fact that you are uncomfortable sleeping on your mattress. While this may not be true for some people, it still is true for most. So, if you keep tossing and turning during the night, maybe it’s time to buy a new mattress.

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Your Preferred Sleeping Position

One of the most important aspects that you need to consider when you are about to choose the right pillow for you is your preferred sleeping position. The reality is that when you are not using the right pillow, you may wake up with shoulder and neck tension as well as you can have the tendency to have headaches.

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In case you have no idea about your preferred sleeping position, one of the things you can do is to spend some minutes on your back, on your side, and then on your stomach before you fall asleep at night. Just discover which position you feel more comfortable in. You should also pay attention to the position you are when you wake up in the morning. Do this exercise for a few days and discover your preferred sleeping position. This will help you choose the right pillow for you.

#1: Stomach Sleepers: 

If you prefer to sleep on your stomach, the right pillow for you should be soft and fairly flat. This way, you are making sure that your neck will always be aligned with your spine. Some stomach sleepers, however, may not even need any pillow.

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#2: Back Sleepers:

In case you are a back sleeper, you should look for a pillow that is medium thick. The truth is that you don’t want the pillow to be too soft or your head will simply sink down to the mattress, and you don’t want the pillow to be too thick, or you will have your head pushed too far forward. One of the features that many side sleepers look for when they want to choose the right pillow for them is to search for a pillow that is thicker and firmer on the bottom since this will provide them with more neck support.

#3: Side Sleepers:

When you are a side sleeper, you should look for a pillow that provides you with a great amount of neck support. So, the right pillow for you should be firmer and thicker.

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#4: Mixed Sleepers:

The truth is that some people just keep tossing and turning during the night. And this isn’t because they aren’t comfortable; it’s just the way they like to sleep. They don’t have a preferred sleeping position.

If you fit into this category, then you should look for a pillow that has medium thickness and that it soft. This should allow you to be comfortable no matter which sleeping position you are at.

When you want to choose the right pillow for you, checking your sleeping position is one of the best ways that you have to assure that you are comfortable during the entire night. So, make sure that you discover your preferred sleeping position and then pick the best pillow for you.

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There are many different things that you can do to improve your sleep. Here are 6 tips that will help you get in bed and actually sleep for the entire night:

#1: Avoid Caffeine, Alcohol, And Other Similar Chemicals:

As you probably already know, caffeine is a known stimulant that can prevent you from getting a good night sleep. Caffeine can be found in coffee, cola, chocolate, tea, among others. So, make sure that you don’t take any of these stimulants at least 6 hours before going to bed.

In what concerns with alcohol, many people believe that it can actually help them fall asleep faster. While this is true, the reality is that when you drink alcohol, you will have the tendency to wake up during the night. And this is something that you should prevent as well.

#2: Having A Good Mattress And Pillow:

One of the best things that you can do to improve your sleep is to make sure that you have the right mattress and pillow for you. When you are about to choose the best mattress and pillow, you need to take several factors into account. However, one of the most important ones is the position that you prefer to sleep in. The reality is that depending on your sleeping position, you may need to find a firmer or a softer mattress as well as a different pillow.

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#3: Create The Right Environment:

One of the reasons why many people have problems falling asleep or just keep waking up during the night is because they are not comfortable. This may be due to the mattress, to the pillow, to the lights, to the temperature, among others. So, make sure that you have your bedroom set up for a perfect night sleep.

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#4: Create A Pre-Sleep Routine:

A pre-sleep routine can be quite helpful when you need to improve your sleep. During this period, you should only do relaxing activities like reading a book, taking a warm bath, or even practice some relaxation exercises or meditation.

#5: Only Go To Bed When You Are Tired:

When you need to wake up early in the morning, you may want to fall asleep earlier. So, what many people do is that they go to bed before they are really tired. The result is that they end up tossing and turning and they just can’t fall asleep. In order to prevent the frustration, just go to bed when you are tired. If you are not asleep after 20 minutes, get up and do some relaxing activities.

Take a look at the best pillows for side sleepers.

#6: Don’t Look At The Clock During The Night:

While you may need or like to have a clock in the bedroom, you should make sure that you just can’t keep staring at it when you are trying to fall asleep. This will only add stress and frustration. The best thing you can do is to turn your clock’s face the other way around. 

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One of the first reasons why someone would be struggling to get to sleep at night, is they simply cannot shut down their brain. They spend hours laying there, thinking about the events of that day and then spend time worrying about what they have to do the next day. Next thing they know, they get up out of bed and turn to caffeinated beverages to get them through the day. That is simply no way to live!

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The best thing to do before you go to sleep is to get out a notebook and write down everything that is going on in your head. This is going to get that stream of consciousness down on paper and out of your thoughts. You will find when you lay down, it is going to be a lot easier to get to sleep.

Another main reasons people cannot get to sleep is because they are not comfortable. There are even people who think they have slept for many hours, but tossed and turned so much they were awake for most of the night. This is because we all sleep differently.

There are people who sleep on their stomachs, and on their backs, but there are many of us who sleep on our sides. Did you know that many standard pillows are not equipped to support people who sleep on their sides? This is why many people wake up after a full night’s sleep and feel sore and in pain. They have a pillow that is not complementing their sleeping habits.

If you are not sure about how you sleep, either get your partner to tell you or film yourself sleeping one night. Then you will be able to see how you are sleeping. Once you know, go out and purchase a pillow that has been made to complement your sleeping patterns. Many of these customized pillows are reasonably cheap and are going to help you immensely when it comes to sleeping.

By taking the steps necessary to increase your comfort and decrease what is going on in your mind, you are going to improve your sleep quality in no time. We assure you that with a better quality of sleep, you are going to feel rested, willing to wake up early, and see positive effects flow into your personal and professional life!

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