If you’re one of the 44 percent of men or 28 percent of women who habitually snore, or part of the partner’s club who lose sleep due to those afflicted, there’s a simple solution that might just get you through the night. One of the easiest (and most comfortable) solutions for snoring is an anti-snore pillow — finding the right one can change your outlook on bedtime. But with so many options out there, what is the best pillow for snoring? How do you know which specific type of anti-snoring pillow is right for you?
Welcome to… The Ultimate Anti-Snore Pillow Buying Guide!
Let’s break down some of the mystery so you can find the right type of anti-snore pillow with ease and get the zzzz’s that you deserve!
First… What Do Anti-Snoring Pillows Do?
One of the things that can make buying an anti-snoring pillow tough is that each type has a different purpose, but if you know how they will affect your sleep, you’ll have a better idea of which one might suit you. There are so many orthopedic pillows out there and it’s important to find the one for you. If sleeping on your back is what causes you to snore, a side sleeper pillow can help alleviate that. If you can’t sleep on your side, you might want to simply elevate your head to alleviate the pressure. For those with more serious snoring issues (such as sleep apnea) who require a CPAP machine — there’s a sleep apnea pillow/CPAP pillow for that too!
Take a look:
The Side Sleeper Pillow
How it works
While it may seem unusual at first, especially if you’re not used to sleeping on your side, these anti-snore pillows have a ridge in the middle that encourages you to roll onto your side. With a divot on either side of the ridge (think of it as a W shape), when your sleeping body tries to roll back into a supine position (that’s fancy for “on your back”), you’ll be thwarted by the simple bump and shifted back onto your side. It’s effective!
Some of these pillows have a built-in space for you to insert your arm, so you can alleviate some of the discomfort associated with switching to a side-sleeping position. When your arm is in the pillow, it also makes it ever-so-slightly more difficult to roll onto your back, so you’re even less likely to do it — which means you’re less likely to snore.
Backpacks & position trainers are in a similar category — they keep your body in the right position but with a twist — you wear these backpacks with an attached pillow to keep you from physically being able to turn over at all while you sleep!
The Wedge Pillow – Anti-Snoring Pillows for Back Sleepers
Cervical Pillow Contour Pillow for Neck and Shoulder Pain
A wedge pillow for snoring is fantastic for people who have trouble adjusting to sleeping on their side (but studies do show that side-sleeping is healthier in the long run). Remember — gravity pulling down on your neck and throat causes the upper airway to relax, which causes snoring. If you toss and turn when you’re on your side, a wedge pillow might be right for you. Other great wedge pillows include Xtreme Comforts 7″ Memory Foam Bed Wedge Pillow and Avana Contoured Bed Wedge Support Pillow.
How It Works
A Wedge pillow effectively allows you to continue sleeping on your back while still reducing your snoring. When you’re flat on your back, you’re most at the mercy of gravity’s pull, and studies have shown that even a slight elevation of the head can dramatically affect your propensity to snore. Just lifting your head up a bit changes the angle at which your muscles naturally rest. Memory foam anti-snore pillows are an added bonus — with additional support to your back and shoulders you can not only reduce snoring but also alleviate muscle pain and acid reflux. As a bonus, you can use your wedge pillow on the couch to help prop up your back when you’re reading or watching TV.
Sleep Apnea Pillows/CPAP Mask Pillows
If you use a CPAP machine for more severe snoring or sleep apnea, absolutely go this route — CPAP mask pillows are shaped with cutaways in the sides to allow space for CPAP masks to comfortably sit. For the unfamiliar: CPAP machines use a hose and mask or nosepiece to deliver constant and steady air pressure for those with moderate to severe breathing issues. Another great CPAP pillow can be found here.
How It Works
This one’s pretty self-explanatory. CPAP machines, while effective, can be cumbersome and cause discomfort when against a regular pillow. Having a special cutaway shape allows space that CPAP masks require so that your head and neck can be cradled more comfortably by your pillow. The more comfortable you are in bed, the easier it is to get to sleep quickly — and stay that way!
Common Features to Look for in Anti-Snore Pillows
Once you narrow down which type of anti-snore pillow you’re going to get, you’ll want to dive into the specific features of each option to get the most out of your sleep experience. Look for these options and don’t settle for a lesser pillow!
- Hypoallergenic materials: minimize the chances of having an allergic response to irritating materials
- Washable and dryable at home: if you have to go to the dry cleaners every time you want to clean your pillow… you know you’ll never do it! But you should try and keep your pillow clean, just like you do the rest of your bedding.
- Travel sized: just because you snore doesn’t mean you can’t be a globe-trotter! If you travel frequently, consider an anti-snore pillow that fits in your luggage.
- Alignment: make sure the pillow you get properly aligns your head and shoulders so you not only maintain an open airway but allow your neck and spine to comfortably rest!
- Return policy: it’s not always easy to know if it’ll work in the long run — a 30-day return policy ensures that you’ll have time to test it out!
Final Thoughts for Ultimate Comfort
The hardest part of any new purchase is knowing exactly what to look for. Knowing what causes your snoring can help you determine which type of anti-snore pillow will work best for you, and knowing what each different anti-snore pillow specifically does will allow you to narrow it down. Don’t skimp on the features and remember — if it doesn’t work the first time, it’s not the only option! Treat yourself and stop snoring tonight — it’s time to get your sleep back.