Evidence badges explained
Every remedy on this site carries one badge for how good the evidence is that it works. Each badge links here, to the source behind it.
What the badges mean
- Strong A clinical guideline recommends it, or good randomized trials consistently show it works.
- Some Smaller trials, observational studies, or reviews with limits. It may help, and the wording on the page says so.
- Weak Few or poor studies, mixed results, or none at all. It might help some people, but we can’t say it works.
A badge rates the evidence, not the product. A cheap fix with some evidence can be a better first step than an expensive one with strong evidence. Badges are reviewed at least once a year and whenever a major new review or guideline comes out.
Every remedy, and its source
Jaw-advancing mouthpiece, for snoring Strong
Strong for oral appliances as a group, not store-bought ones in particular. The guideline prefers custom, adjustable appliances for sleep apnea, and the AASM does not recommend over-the-counter devices.
AASM/AADSM clinical guideline: sleep physicians should prescribe oral appliances, rather than no therapy, for adults with primary snoring (a standard recommendation, rated high-quality evidence). For sleep apnea, the same guideline suggests a custom, titratable appliance over non-custom devices. The AASM patient site says over-the-counter devices are not recommended for snoring or sleep apnea. Evidence for store-bought mouthpieces on their own is thinner.
Weight loss, for people with overweight or obesity Strong
The American Thoracic Society strongly recommends a comprehensive lifestyle program (diet, activity and behavioral support) for adults with obstructive sleep apnea and overweight or obesity.
CPAP Strong
The AASM strongly recommends CPAP for adults with obstructive sleep apnea and excessive sleepiness.
Hypoglossal nerve stimulation (Inspire) Strong
Strong, for carefully selected candidates.
FDA-approved implant. At five years, the STAR trial reported a 75% responder rate among the 71 selected patients who had a sleep study (63% when dropouts were counted).
Zepbound (tirzepatide) Strong
Strong, prescription only.
FDA-approved in December 2024 for moderate to severe obstructive sleep apnea in adults with obesity.
Custom oral appliance for sleep apnea, under a dentist’s and physician’s care Some
Some to strong, for people who can’t use CPAP or prefer an appliance. Not an over-the-counter use.
The same guideline recommends a custom, titratable appliance over no treatment for adults with obstructive sleep apnea who can’t tolerate CPAP or prefer another option.
Sleeping on your side Some
A 2019 Cochrane review found positional therapy works better than nothing for position-dependent sleep apnea, but less well than CPAP.
Less alcohol, especially near bedtime Some
A meta-analysis of observational studies linked heavier drinking to about 25% higher risk of sleep apnea. Observational data can’t prove cause.
Mouth and throat (myofunctional) exercises Some
A meta-analysis found about a 50% drop in apnea events in adults, but it pooled only 9 small studies.
Tongue-retaining device Weak
The AASM/AADSM guideline found insufficient evidence to assess how well tongue-retaining devices work for sleep apnea, and made no recommendation for them.
Mouth tape Weak
Safety warning: Risky if your nose is blocked or you might have sleep apnea.
A 2025 systematic review found 10 small studies; only 2 showed improvement, and the authors warned of risk when nasal breathing is limited.
Nasal strips and nasal dilators Weak
A 2016 review and meta-analysis of 14 studies found nasal dilators did not meaningfully improve sleep apnea measures, and good evidence on snoring itself is limited. They may help people whose snoring starts in the nose.
Anti-snore pillows Weak
One small trial of 22 people, testing a powered pillow that moves the head, with an author tied to anti-snoring product sellers. Wedges that raise the head have a plausible reason to help, but little direct evidence.
Humidifiers Weak
No studies on humidifiers for snoring were found. They may make a dry throat more comfortable.