Track and reduce your snoring effectively using the medically-recognized Snore Lab app, which provides objective snoring scores based on loudness and frequency throughout the night. Our comprehensive 12-week study analyzed how alcohol consumption, sleep duration, and various anti-snoring devices including the Back2Sleep nasal stent affect snoring patterns, revealing that alcohol increases snoring scores by 20% while adequate sleep and proper interventions can reduce scores significantly.

The Japanese Back2Sleep team (formerly Nastent) conducted this real-world observational study using daily Snore Lab measurements to understand snoring patterns and test various interventions. With data showing average snoring scores ranging from 12 to 68, the study demonstrates how lifestyle factors dramatically impact sleep quality and provides evidence-based insights for choosing effective anti-snoring solutions.

Study Key Findings

Review of Snore Lab Application

Snore Lab is an application used to measure snoring that's recognized in the medical industry. In Japan, data from snoring apps like Snore Lab are used as reference by medical professionals, including those at snoring outpatient clinics. The app calculates a snoring score based on the loudness and frequency of snoring throughout the night.

The app provides detailed graphs showing snoring patterns throughout the night, helping identify when snoring is most severe - typically during sleep onset or after alcohol consumption.

Study Methodology and Factors Analyzed

Study Disclaimer: This experiment is not intended to promote any specific product. It aims to clarify how factors affecting sleep influence snoring scores through long-term measurements. The sample size is one, making this an observational blog rather than a clinical trial.

Snoring Pattern Analysis Results

The data reveals periodic increases in snoring particularly during sleep onset phase. The left image shows quieter nights while the right demonstrates loud snoring episodes at the beginning of sleep, a common pattern observed throughout the study.

Week 2 comparison clearly shows the difference: left image with Nastent use displays absence of loud snoring, while right image without device shows significant loud snoring during sleep onset.

Analysis 1: Does Alcohol Consumption Affect Snoring Scores?

As expected, snoring score is 20% higher when drinking alcohol. The minimum and maximum scores comparison reveals:

• With alcohol: minimum 32, maximum 51
• Without alcohol: minimum 18, maximum 56

Interestingly, while alcohol raises the minimum score significantly (32 vs 18), the maximum score of 56 occurred without alcohol, suggesting other factors can worsen snoring even more than alcohol alone.

Analysis 2: Does Sleep Duration Affect Snoring Scores?

Shorter sleep duration correlates with worse snoring scores, though the difference is less dramatic than with alcohol. This may be related to Snore Lab's calculation logic - snoring tends to be more intense in early sleep stages, so shorter sleep results in proportionally more time in heavy snoring phases.

Combined Effect: Alcohol × Sleep Duration

The results clearly demonstrate that optimal snoring reduction requires both avoiding alcohol AND getting adequate sleep (6+ hours). Either factor alone can increase snoring scores by approximately 47% compared to optimal conditions.

Understanding Snoring Score Variability

After three months of data collection, significant variability in snoring scores persisted even under similar conditions. The scatter plot above shows the relationship between sleep duration and snoring scores, revealing substantial scatter despite trends.

Anti-Snoring Device Testing Results

Products tested during the study included:

The Back2Sleep nasal stent (Nastent in Japan) demonstrated the most consistent results, particularly in eliminating loud snoring episodes that typically occur during sleep onset.

Visual Progress Through the Study

Week 4 data clearly shows increased snoring during sleep onset after alcohol consumption. The pattern of heavy initial snoring followed by quieter periods became a consistent finding throughout the study.

Long-term data from weeks 5-12 demonstrates the extreme variability possible - from a minimum score of 12 (very quiet night) to maximum of 68 (severe snoring with anti-snoring ring).

Evidence-Based Recommendations for Reducing Snoring

Study Limitations and Future Research

Despite limitations, this real-world data provides valuable insights into how lifestyle factors and interventions affect snoring. The clear impact of alcohol and sleep duration aligns with medical literature, while device testing offers practical guidance for those seeking solutions.

Additional Resources for Better Sleep

This study demonstrates the importance of objective measurement in understanding and treating snoring. While apps like Snore Lab provide valuable data, combining tracking with proven interventions yields best results. Explore our sleep science articles for more evidence-based strategies.

Learn about our commitment to developing and testing innovative sleep solutions. The Back2Sleep team continues researching and documenting real-world effectiveness of various interventions.

For those experiencing persistent snoring despite lifestyle modifications, consider professional evaluation. Visit our 2025 sleep solutions guide for comprehensive treatment options.

Key Takeaway: This 12-week study confirms what sleep medicine has long known - alcohol and insufficient sleep worsen snoring, while proper interventions can significantly reduce it. The 47% improvement seen when avoiding alcohol and getting adequate sleep demonstrates the power of lifestyle modifications, while device testing shows additional benefits are possible with the right solution for your specific needs.