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Snoring Quiz: Which Anti-Snoring Device Is Right for You?

Updated September 2026·By George Sanders·Medically reviewed content

Short answer

There are four practical types of snoring — nasal, positional, mouth breathing and throat/tongue.
Each needs a different product. Buying the wrong type is why people say nothing works.
Breathing pauses or gasping means see a GP, not a shop.
Six questions below will tell you which group you're in.

Most snoring products fail for a simple reason: they were bought for the wrong part of the airway. A nasal strip cannot help a tongue that falls backwards, and a jaw device cannot unblock a congested nose. Answer these six questions honestly — ideally with whoever hears you at night — and you'll get a starting point that matches the mechanism rather than the marketing.

1. When does the snoring happen?

Mostly when I lie on my backEvery night, in every positionMainly when I have a cold or in hay fever seasonMainly after alcohol or a late meal

2. How does your nose feel at night?

Blocked or stuffy most nightsOne side blocks depending which way I lieCompletely clearFine at bedtime, blocked by morning

3. How do you wake up?

With a very dry mouth or sore throatWith a headache, or still exhaustedNormally — I just get told I snoredSeveral times during the night

4. What does your partner describe?

A steady rumble or rattleWhistling or snorting through the nosePauses in breathing, then a gaspBreathing with the mouth wide open

5. Which is true of your teeth and jaw?

All my own teeth, no jaw troubleDentures, bridges or a lot of crown workBraces or ongoing orthodontic workJaw clicks or aches already

6. Has anything changed recently?

I've gained weightNothing — it's been yearsNew pet, new home or worse allergiesI'm drinking more in the evenings

Answer all six questions

The four types explained

Nasal snoring comes from resistance in the nose — allergy, a deviated septum, a narrow or collapsing nasal valve. It gets worse with colds and hay fever, and often makes you switch to mouth breathing. Treatment is saline, allergy control, and something that physically holds the nostrils open.

Positional snoring only happens on your back, because gravity drags the tongue and soft palate backwards. It is the cheapest type to fix and responds to pillow setup and side sleeping alone.

Mouth-breathing snoring is loud, dry and usually accompanied by waking with a parched throat. The fix is to restore nasal breathing — but only once the nose is genuinely clear.

Throat and tongue snoring is the steady rumble that happens in every position with an open nose. This is the group that mandibular advancement devices were designed for, and where they have the strongest evidence.

Most people are a mixture

Overlap is the norm rather than the exception. The practical rule is to treat in cost order: fix the nose first because it's cheap and fast, sort out sleeping position because it's free, and only then buy a device for what's left. Give each change a fortnight on its own so you know what actually helped. The ranked plan is in how to stop snoring, and snoring causes covers the less common contributors this quiz doesn't ask about.

Frequently asked questions

What type of snorer am I?

Snoring falls into four practical types: nasal (a blocked or narrow nose), positional (only on your back), mouth breathing (mouth falls open, dry throat on waking) and throat or tongue snoring (a steady rumble in all positions with a clear nose). A fifth group — anyone with breathing pauses or gasping — needs assessment for sleep apnoea rather than a device.

How do I know which anti-snoring device is right for me?

Match the device to where the airway narrows. Nasal snorers need strips, dilators or allergy treatment. Positional snorers need side-sleeping support. Mouth breathers need mouth tape or a chin strap once the nose is clear. Throat and tongue snorers need a mandibular advancement mouthpiece.

Is this quiz a medical diagnosis?

No. It sorts your symptoms into the most likely mechanism so you don't waste money on the wrong product. Only a sleep study can diagnose or rule out obstructive sleep apnoea, and any sign of breathing pauses should go to a GP.

What if I fit more than one type?

That is very common — plenty of people have a partly blocked nose and a tongue that falls back. Treat the nasal side first because it is cheap and fast, then reassess. If snoring persists with a clear nose, add a mandibular device.

Should I buy a mouthpiece or fix my nose first?

Fix the nose first if there is any congestion. A mandibular device works better when you can breathe through your nose, and nasal treatment costs a fraction of a device.

How long should I test each change?

Two weeks per change, and only one change at a time. Steroid nasal sprays need that long to work, and jaw devices need a week or two of adaptation before you know whether they are tolerable.

What if nothing in the quiz matches?

Read the full guide to snoring causes — less common contributors include medication, thyroid problems, nasal polyps and enlarged tonsils, all of which need a clinician rather than a product.

Do I need to spend a lot of money?

No. The measures with the strongest evidence — side sleeping, weight loss, cutting evening alcohol, treating allergy — are free or cheap. Most people who do need a device get results from one costing £30–£90.