Can Heated Air Help Reduce Snoring? Exploring the Research

Snoring can be a nuisance—for your sleep, your health, and your relationships. Whether you're the one making noise or the one trying to sleep beside it, you're probably eager to find a solution that doesn’t involve mouth guards, nose strips, or surgery.

But here’s a question you may not have considered: Can heated air actually help reduce snoring?

The growing number of clinical trials specifically studying heated air therapy for snoring showcase the compelling science. Research shows that many of the root causes of snoring—like nasal congestion, inflammation, and mucus buildup—can be eased with heat-based interventions.

Let’s break down what the research tells us and how heated air might help you (and your sleep partner) rest a little easier.

Why Do We Snore in the First Place?

Snoring happens when air can’t move freely through your nose and throat while you sleep. As airflow becomes restricted, soft tissues vibrate—causing that all-too-familiar rumble.

Common causes of restricted airflow include:

• Nasal congestion from colds, allergies, or sinus issues
• Mucus buildup in the nasal passages or throat
• Inflamed tissues in the nose or upper airway
• Sleeping position (especially on your back)
• Mouth breathing (often a result of nasal blockage)

So, when you address nasal and sinus congestion, you’re targeting one of the most common contributors to snoring.

How Heated Air Can Help

1. Opens the Nasal Passages

When you apply therapeutic levels of heat to the nose and upper airway, it can loosen mucus, open swollen nasal tissues, and clear blockages—allowing air to pass more freely. This means less resistance, less vibration, and less snoring.

A 2020 study published in the Journal of Otolaryngology showed that warming the nasal cavity can reduce airflow resistance and improve nasal breathing.
Source: Otolaryngology Case Reports, 2020

2. Reduces Nasal Inflammation

Heat therapy has been shown to reduce local inflammation in the upper airways. When nasal tissues are less inflamed, there's more room for air to flow.

Controlled heat exposure may suppress pro-inflammatory cytokines and support anti-inflammatory pathways.Source: Frontiers in Immunology, 2018

3. Improves Mucus Clearance

Heat helps thin mucus, making it easier to clear from the nasal and throat passages before bed. This can prevent mucus-related obstructions that lead to snoring or mouth breathing.

Studies in respiratory therapy show that dry, heated air can reduce mucus viscosity and support ciliary function (your nose’s natural cleaning system).
Source: Respiratory Physiology & Neurobiology, 2017

4. Promotes Nasal Breathing

Snoring often starts when we’re forced to breathe through the mouth due to a stuffy nose. Heated air therapy helps restore nasal breathing, lowering the chances of nighttime snoring.

5. Activates Heat Shock Proteins

A lesser-known benefit of dry heat therapy is the activation of heat shock proteins (HSPs)—natural molecules that help the body reduce inflammation, recover from stress, and maintain healthy tissue. Some researchers believe this cellular response may offer long-term benefits for chronic congestion and airway sensitivity.

Heat shock proteins support mucosal recovery and may help reduce chronic inflammation linked to airway dysfunction. Source: Cell Stress & Chaperones, 2016

The SinuSauna Approach

SinuSauna delivers targeted heat to the nose and throat—right where snoring-related congestion tends to start. In our recent sleep study:

• Over half of participants reported falling asleep faster
• Participants woke up fewer times due to congestion
• Several stopped using nasal sprays, humidifiers, or medications
• Most reported feeling more refreshed upon waking

While we can’t claim to cure snoring, the early results are promising—and for many people, tackling nighttime congestion is a critical first step.

The Bottom Line

Snoring is complex and can have multiple causes, but congestion is one of the most common—and treatable—contributors. While nasal strips and saline rinses offer temporary relief, heated dry air works differently: it addresses the root causes by reducing inflammation, loosening mucus, and clearing the nasal passages before bed.

If you or your partner snore due to congestion, SinuSauna may be worth exploring—as part of a drug-free, science-backed routine to help you breathe easier and sleep more soundly.