From the Guidelines
The most effective solution for addressing snoring is not ear plugs, but rather treating the underlying cause of snoring, such as obstructive sleep apnea (OSA), with mandibular advancement devices (MAD) or other oral appliances, as recommended by the Portuguese Society of Pulmonology and other scientific societies 1. When it comes to ear plugs for snoring, silicone putty ear plugs like Mack's Pillow Soft Silicone Putty Ear Plugs or foam ear plugs with high Noise Reduction Ratings (NRR) such as Howard Leight Max-1 or 3M E-A-Rsoft Yellow Neons can be effective in blocking snoring sounds. Some key points to consider when using ear plugs for snoring include:
- Silicone putty ear plugs mold to the unique shape of your ear canal, creating a customized seal that effectively blocks snoring sounds while remaining comfortable for side sleepers.
- Foam ear plugs with NRR ratings of 30 decibels or higher can block most snoring noise and are more affordable for regular use.
- For extremely loud snoring, consider combining ear plugs with white noise machines or noise-cancelling headphones.
- When using ear plugs, insert them properly by rolling foam plugs into thin cylinders before insertion or molding silicone putty over your ear canal opening without inserting too deeply.
- Clean reusable ear plugs regularly with mild soap and water to prevent ear infections, and replace disposable ones after a few uses. However, it's essential to note that ear plugs alone may not provide relief if the snoring is extremely loud or if the underlying cause of snoring is not addressed. In such cases, treating the underlying cause of snoring, such as OSA, with MAD or other oral appliances, as recommended by the Portuguese Society of Pulmonology and other scientific societies 1, may be necessary. Additionally, lifestyle changes, positional therapy, or medical intervention may also be necessary to address the underlying cause of snoring. It's also worth noting that the American Academy of Sleep Medicine recommends oral appliance therapy for adult patients with obstructive sleep apnea who are intolerant of CPAP therapy or prefer alternate therapy 1.
From the Research
Ear Plugs for Snoring
- Ear plugs can be an effective short-term treatment for some of the social effects of disruptive snoring, as determined by the Snoring Outcomes Survey (SOS), Spouse/Bed Partners Survey (SBPS), and Epworth Sleepiness Scale (ESS) questionnaires 2.
- A study found that after two months, there was a significant improvement in the SOS score for patients, the SBPS score for partners, and the ESS for partners 2.
- The use of ear protection by partners can be an appropriate conservative treatment for snoring, especially in the absence of surgical treatments with demonstrable long-term efficacy 2.
Alternative Treatments for Snoring
- Other treatments for snoring include lifestyle modification, intra-oral devices, surgical intervention, and continuous positive airway pressure (CPAP) 3, 4.
- Mandibular protrusion splints can lessen snoring in suitable cases, and positioning therapy and weight loss are also recommended conservative treatments 4.
- A randomized crossover trial found that a mandibular repositioning splint (MRS) and nasal CPAP device can be effective first-line treatments for disruptive snoring 5.
Diagnosis and Evaluation of Snoring
- The diagnosis of obstructive sleep apnoea involves thorough clinical assessment and typically a sleep study 3.
- A systematic literature search found that the diagnostic evaluation of snoring is based on the history and physical examination, and in certain situations, a specialized sleep study should be performed to obtain objective findings 4.
- Snoring can be analysed and measured by various methods, including Equivalent Continuous Sound Level, Power Spectrum, and Linear Prediction Code (LPC) method 6.