Best Pillows for Snoring

While there is no reliable cure for snoring, some adjustments may help reduce it. Purchasing a pillow for snoring is often one of the first attempts sleepers make to find relief since this option is usually affordable and convenient.

For many individuals, snoring is affected by sleep position. A pillow that sufficiently lifts the upper body may help reduce airway compression from the head falling back due to an unsupportive pillow or being pushed too far forward by a pillow that’s excessively thick and/or firm.

We’ll share some of the best pillows for snoring and explain how they may help. We’ll also examine factors that could influence which pillow may be best for your snoring, explore possible causes of the condition, and provide other potential ways to reduce snoring.

In-Depth Reviews

How to Choose a Pillow for Snoring

Selecting a pillow for snoring requires all the normal considerations involved in finding the right pillow and some factors unique to the condition. Assessing your needs and preferences will help inform your decision.

What to Consider When Purchasing a Pillow for Snoring

Sleeping position, loft, support, firmness, and other factors are some of the top things to look for when purchasing a pillow for snoring. Not only do these factors affect comfort, but they can also influence the likelihood of soft tissues vibrating during the night.

Many companies that produce pillows for snoring try to present their models as ideal for all sleepers and positions. While these options may accommodate most individuals, they won’t be optimal for everyone since personal needs and preferences vary. Weighing the unique factors that affect your sleep with specific aspects of the pillow design can help you find the best snoring pillow for you.

Sleeping Position
Sleeping position can affect comfort, alignment, and snoring. Most sleepers should aim for a pillow that keeps the neck aligned since allowing the head to slump or forcing it upward could lead to more pressure on the airway and trigger snoring. Because of the force gravity has on the soft tissues in the airway, snoring is especially common for back sleepers, so some who favor this position prefer to use a wedge pillow for additional elevation.

Loft
The right pillow loft is critical to healthy spinal alignment, and it can also help with snoring. A model that is too thick might push the head up, while one that is too thin could allow the head to droop, either of which could contribute to airway constriction and increased snoring.

The ideal loft depends primarily on body type and sleep position. Sleepers with broader shoulders and/or heavier heads usually need a thicker pillow to fill the space between their mattress and head and neck while providing adequate support, and those with narrower shoulders and/or smaller heads often need a thinner model for support without excessive lift.

Support
Support is essential to maintaining proper spinal alignment, and it can also play a role in snoring prevention. If the pillow goes flat under the weight of a back or side sleeper’s head, the neck may bend and cause the airway to constrict. Similarly, if the pillow is too supportive, it may force the neck to bend in the other direction, also potentially putting pressure on the soft tissues. Unfortunately, finding the right level of support is often a matter of trial and error since it can depend on the weight of your head, your sleep position, your shoulder depth, and more.

Firmness Level
The firmness level affects the pillow’s support and comfort. A firm pillow may be ideal for individuals who weigh more and need the extra support to keep their necks aligned, while a softer option may be better for smaller sleepers who need extra plushness to sink in.

You should also consider sleep position and pillow loft when assessing firmness. Side and back sleepers usually need firmer options than stomach sleepers. However, depending on the fill, an especially thick pillow may not need to be as firm to feel supportive.

Pressure Relief
While pressure relief does not significantly affect snoring, it can have a major impact on comfort. A pillow that molds to the head and neck to redistribute their weight can help prevent pressure from accumulating around any one area, which may limit aches and pains and “hot spots” from pressure buildup.

Shape
Various pillow shapes may be used as anti-snoring pillows depending on sleep position and personal preferences. Some sleepers prefer standard rectangular bed pillows, while others may benefit from a wedge-style pillow or contoured design. Wedge pillows elevate the entire upper body rather than just the head and neck, which is intended to reduce the likelihood of gravity forcing the soft tissues of the airway to compress. Ergonomic, contoured pillows are designed to support spinal alignment, and this could also limit snoring for some individuals.

Price
As with any pillow, the prices of snoring pillows vary a great deal. Budget-friendly options start at under $40, while high-end and technologically advanced options can top $150. When considering the price-point, you should also weigh the overall value. More durable options may not need to be replaced as frequently, so they may be worth it over time even if they require a higher initial investment.

Quality Materials
Pillow materials influence comfort, performance, durability, and support, so selecting a model constructed of quality materials can make a big difference in the sleep experience. Those made of lower-quality components often cost less, but it may be worth spending extra for a high-quality anti-snore pillow if it is likely to be more effective, feel more comfortable, and/or last longer. Since allergic reactions can contribute to snoring, allergy sufferers may also want to weigh the ease of care and allergy potential of any materials in the pillow.

Moldability
Moldability refers to how easy it is to manipulate the shape of the pillow. Some snorers may prefer to bunch up their pillow to fit comfortably under their head and neck and accommodate any sleep position they choose. However, this may also require more effort during the night to find the right shape to keep the spine aligned and limit airway compression.

Temperature Regulation
While little research examines the effects of temperature on snoring, many experts believe sleeping in a cooler room is beneficial. Similarly, finding a pillow that regulates temperatures well can reduce the likelihood of the sleeper overheating and trying to reposition to find the cool side of the pillow. Breathable models usually provide strong temperature control by allowing heat to escape. Some advanced components, like phase change material and gel-infused foam, also purport cooling effects.

What Pillow Styles are Best for Snoring?

The best pillow style for snoring will depend on your sleep position and personal preferences, but wedge pillows, ergonomic models, adjustable options, and memory foam varieties often top the list.

Wedge: Wedge pillows get their name from their distinctive wedge-like shape. These models are typically constructed of foam and designed to elevate the upper body, which is thought to limit soft tissue compression that leads to snoring and relieve sinus pressure by allowing drainage.

Adjustable: Adjustable options allow users to modify the loft and/or firmness of their pillow based on their personal needs and preferences. These models may be beneficial for snorers since they provide the opportunity to experiment with different feels to see what works best. Additionally, if symptoms change over time, the owner can adjust their pillow accordingly.

Memory Foam: Solid memory foam pillows respond to the sleeper’s heat and weight to mold to their head and neck. This may help sleepers maintain the natural banana-like curvature of the neck, which could in turn reduce the likelihood of poor posture contributing to throat vibrations.

Shredded memory foam pillows are also available. These options tend to be more moldable than solid memory foam, but they’re less likely to retain their shape for consistent support throughout the night.

Polyfoam: Like memory foam pillows, polyfoam models may contain either shredded or solid material. The shredded options typically perform better in moldability and the solid options generally earn higher marks for shape retention. Since polyfoam tends to be more breathable than memory foam, it may be a good option for snorers concerned about overheating. However, lower-quality polyfoam options may be more prone to developing lasting indentations that limit the pillow’s ability to keep the spine aligned.

Latex: A latex pillow may use either shredded or solid latex foam. Since latex tends to be relatively dense, either option should be durable and supportive, though shredded models will likely be more moldable. Natural latex is resistant to dust mites, a frequent allergy trigger, so pillows made of the material may be ideal for those who snore due to their allergy symptoms.

Feather: Feather pillows are often both moldable and supportive, which may make it easier for snorers to find a comfortable position that limits snoring. However, some feather pillows may harbor allergens, so they might not be ideal if you suspect allergies are contributing to your snoring.

Down: Down is a softer, lighter type of feather that has a plush feel and exceptional moldability. Like feathers, however, down models could trigger allergy symptoms for some individuals, potentially aggravating snoring.

What Causes Snoring?

There are several possible causes of snoring. While the root cause is a vibration of the tissues in the airway, this can be triggered by muscle relaxation, allergies, and certain physical ailments, like a deviated septum, nasal polyps, and/or enlarged tonsils and adenoids. If a condition could cause inflammation or narrowing of the airway, it could also likely lead to snoring.

Age and weight are also often linked to snoring. As an individual gets older, the throat muscles may relax more overnight, leading to sonorous vibrations. Carrying extra weight could also be linked to less muscle tone and more tissue around the neck, which may increase the likelihood of snoring.

Other more controllable aspects could also contribute to snoring. Many people snore more when sleeping on their backs because gravity may make the throat more likely to narrow. Alcohol acts as a muscle relaxant, so consuming it may cause the airway to relax and contribute to more snoring. Additionally, smoking could irritate the airway and trigger inflammation that could cause the throat to vibrate.

Many snorers find relief with the right pillow since it can change their position. Lifting the head and neck often makes gravity work in the sleeper’s favor, allowing their throat muscles to relax without blocking the airway.

We want you to get the best night’s sleep possible, which can be done under a medical professional’s guidance. Talk to your doctor for help determining the cause of your snoring and charting a course of action.

Other Tips for Reducing Snoring

Pillow choice can be one of the easiest and most affordable ways to reduce the severity of snoring, but there are other options. The following tips may be used in addition to selecting the right pillow for you.

Ask Your Doctor About Sleep Apnea: Sleep apnea is a medical condition that causes abnormal breathing during sleep, and snoring is a common sign of the disorder. A sleeper may temporarily stop breathing, which can lower the body’s oxygen supply and lead to less restful slumber. This condition can have serious health impacts, so it’s important to talk to your doctor to determine whether you suffer from sleep apnea and what should be done to protect your health.

Use an Anti-Snoring Mouthpiece: Anti-snoring mouthpieces are designed to reduce snoring by either holding the lower jaw or tongue forward to prevent them from falling back and putting pressure on the airway. Most of these devices are sold over the counter, but you may want to consult with your doctor to see if they’re a good option for you.

Sleep on Your Side: If you’re a back sleeper, repositioning to your side may help limit snoring. This position makes the tongue and lower jaw less likely to fall towards the back and press on the airway, so many individuals snore less when sleeping on their sides than on their backs. If you struggle to stay on your side, a body pillow positioned behind you might help prevent you from inadvertently returning to back sleeping.

Limit Alcohol and Tobacco Consumption:  Alcohol can relax the muscles, while tobacco can cause throat irritation, both of which could lead to vibrations in the airway. Limiting or eliminating your use of alcohol and/or tobacco may help reduce snoring.

Use an Adjustable Bed:  Lifting the upper body can often relieve snoring by reducing pressure on the airway. While this can be done with the right pillow, an adjustable bed is another great option that allows you to experiment with what position works best for you.

Our guide details some of the most important factors to consider when purchasing a pillow for snoring and highlights some top picks, but we know you may still have some lingering uncertainties. We’ll answer some of the most common questions shoppers have while shopping.