Best Pillows for Sleep Apnea

When it comes to pillows, the best models for sleep apnea can improve both comfort and CPAP performance, often resulting in better quality sleep. Some pillow designs feature indents for CPAP masks and hoses, helping reduce the risk of face mask air leaks, while others are made to keep sleepers comfortable on their backs.

A pillow for sleep apnea may be beneficial, but it should always act as a complement to your existing care plan — not as a substitution for treatment. Here are our picks for the best pillows for people with sleep apnea.

How to Choose a Pillow for Sleep Apnea

The pillow you choose will affect your comfort and quality of rest. For CPAP users, a quality model can reduce the frequency of mask air leaks and uncomfortable pressure on the face. Factors such as support, pressure relief, loft, and firmness all affect the overall performance of a pillow, so shoppers should carefully consider them. For those with sleep apnea, aspects such as contouring, pillow shape, and CPAP-specific design features should also be kept in mind.

Sleeping Position

Sleeping position has a substantial effect on pillow performance, particularly for CPAP users. Side and stomach sleepers often experience pressure from their mask pushing into the pillow, which can cause both discomfort and air leaks. Those who sleep on their side or stomach may benefit from a CPAP pillow with indents or C-shaped cutouts to accommodate their mask, while back sleepers can also utilize cervical and wedge pillow designs.

Shape

The shape of a pillow and how well it retains its shape are important considerations for those with sleep apnea. Side sleepers often prefer contoured designs, which can comfortably accommodate the shoulders and neck.

Specialty shapes, such as wedge pillows and CPAP pillows, are also worth considering for certain sleepers. CPAP pillows allow space for the mask and hose, making them popular with side and stomach sleepers, while wedge pillows elevate the upper body, which may appeal to back sleepers.

Mask Accommodation

Many of the best pillows for CPAP users feature design elements intended to accommodate CPAP masks and hoses. Generally, this includes indented areas of the pillow which give extra room for face masks. It may also include grooves that the tubing can rest in. This factor is important for side and stomach sleepers and for any CPAP user who has experienced trouble with mask seal or comfort in the past.

“It’s especially important for full-face CPAP masks that cover both the nose and mouth,” says sleep medicine physician Brandon Peters, MD. “The tubing may also be stabilized by a strap that attaches to the pillow.”

Loft

Loft refers to the height of the pillow. It influences the angle of the head and neck, which can affect spinal alignment, ease of breathing, comfort, and more. Some pillows have an adjustable loft, allowing sleepers to add or remove material to achieve their desired comfort level. Stomach sleepers tend to prefer low-loft pillows, back sleepers medium-loft, and side sleepers high-loft.

Support

Support measures how well the pillow holds up the neck and head and keeps the spine aligned. Some materials, like polyfoam and memory foam, tend to be more supportive than others.

Firmness Level

Firmness is measured on a scale from very soft to very firm. Personal comfort preferences, sleeping position, and body weight can all influence the desired firmness level for each sleeper. The best firmness for a sleeper typically balances support and contouring to promote spinal alignment while providing comfort.

Pressure Relief

Depending on their designs, pillows can either relieve pressure or create pressure points. A pillow’s loft, materials, and firmness level, combined with the user’s preferred sleeping position, all contribute to a pillow’s pressure relief performance. Some specialty designs have specific features intended to relieve pressure on the neck.

In the case of cervical pillows, a small indent is found in the center of the pillow, cradling the head and reducing pressure on the neck. “A cervical pillow may also tip the head back slightly, which opens the upper airway and improves breathing during sleep,” Dr. Peters says.

Price

Pillows can be found in a range of price points. Quality pillows for sleep apnea will generally be found in the $50 to $150 range. The best values are often competitively priced models with high-quality materials and design features since they balance quality and affordability.

Quality Materials

Pillows can be made with a variety of materials, although most for sleep apnea use memory foam. There are varying levels of quality within each category of materials. Regardless of the type of material, high-quality components typically enhance the pillow’s comfort, performance, durability, and longevity.

Temperature Regulation

Some pillows trap warmth more than others. For sleepers who tend to overheat at night, a pillow’s temperature-regulating properties are an important consideration. Memory foam tends to sleep warmer than many materials. However, these models often contain cooling design features intended to combat heat retention, like gel infusions or perforations for better airflow.

What Types of Pillows Are Best for Sleep Apnea?

There are many different pillow styles, each with distinct pros and cons. Pillows can differ in shape, style, materials, and firmness levels. Finding the option that works best for you depends on your personal preference and sleep position. As for sleep apnea pillows, there are a few categories that are generally best.

CPAP Pillow

CPAP pillows are specifically designed to accommodate CPAP masks. They generally feature indented areas on both edges of the pillow, which leave space for bulky full-face masks and/or tubes. These pillows are well suited to side and stomach sleepers who need the extra space to accommodate their mask, although back sleepers may find that they are too lofty.

Wedge Pillow

Wedge pillows feature a sloped design that helps to elevate the upper body in bed, often by 20 to 45 degrees. They are commonly used for lounging in bed while reading or watching TV, but some sleepers also find them useful for sleeping. Their elevation can reduce airway compression due to the effects of gravity and may also help to minimize snoring. They may also reduce the symptoms of heartburn or reflux at night.

Cervical Pillow

Cervical pillows are ergonomically designed and primarily intended for back sleepers. They are engineered to relieve pressure on the neck, often featuring an indent in the center of the pillow intended to cradle the head. As the head tips back slightly, this opens the upper airway and this may improve breathing during sleep. Sleep apnea patients who are combination sleepers or back sleepers may benefit from cervical pillows.

Standard Pillow

Standard pillows are generally filled with down, feathers, down alternative, or foam. They have a standard rectangular shape, are widely available, and are generally inexpensive. However, they do not offer any features specifically designed for the needs of those with sleep apnea.

Take Our Quiz to Know Your Sleep Apnea Risk

To understand if you could have sleep apnea, take our short quiz below to see if you exhibit any signs.

Tips for Getting Better Rest With Sleep Apnea

Choosing the right pillow can help those with sleep apnea get better rest, but there are many other factors worth exploring. In addition to practicing good sleep hygiene and finding the best mattress to meet their individual needs, there are some practices that those with sleep apnea should pay close attention to.

Using a CPAP Properly

For those who have been prescribed CPAP therapy, using the machine nightly is very important. Various small steps can help improve the efficacy of the machine, including ensuring the mask fits properly and washing your face before putting on the mask.

Cleaning CPAP Components

Ensuring that the CPAP components are cleaned frequently may be important for safety, sleep quality, and general hygiene. CPAP masks, in particular, require frequent cleaning in order to reduce the buildup of body oils. A clean CPAP mask will provide a tighter seal, reducing the risk of air leaks. It’s recommended that the CPAP mask, tubing, and water chamber be cleaned with soap and water on at least a weekly basis.

Working With a Doctor

Sleep apnea is a long-term condition for many sleepers, and its severity can change over time. In particular, significant weight changes may have an effect. Sleep specialists can tailor treatment recommendations to each patient. For example, they may customize pressure settings on CPAP units based on your needs. As a general rule, patients should make follow-up appointments with their sleep specialist every year, and more often if sleep issues arise.

Maintaining a Healthy Weight

Body weight can have a substantial impact on the severity of sleep apnea symptoms. Excess weight, particularly near the throat, can cause airway restriction and other breathing issues.

Adding Humidification

Most modern CPAP units have built-in heated humidification. For those who do not use a heated humidifier, it may be worth trying. Humidifiers help keep the nasal passage moist, potentially reducing irritation and congestion and improving CPAP performance. This may reduce dryness and the risk of nosebleeds. It may also relieve a dry mouth or throat, potentially aiding long-term dental health.

Altering Sleeping Positions

Trying out different sleep positions may be worthwhile for those struggling with sleep apnea. Some individuals experience reduced sleep apnea symptoms while on their sides. Others prefer back sleeping, as it allows for the most comfortable fit for CPAP masks and this may reduce leak.

Lifestyle Changes

Various lifestyle changes, including reducing alcohol consumption, increasing aerobic exercise, and cutting back on smoking can all have an effect on sleep quality for those with sleep apnea.