Snoring can disrupt sleep for both the snorer and their partner. Although there isn’t a universal cure for snoring, the good news is that you can reduce snoring in different ways. Even a minor, non-invasive change like switching out your pillow can make a difference.
While snoring is harmless for most people, causes of snoring can also include serious health conditions that call for medical treatment. Trying a different pillow is a good way to curb snoring, but you should consult your physician to ensure your snoring isn’t associated with a more significant issue.
We’ll break down some of our top picks for the best pillow for snoring and share tips on what to look for in a new anti-snoring pillow.
Our Top Picks
Best Overall
Cozy Earth Bamboo Down Alternative Pillow
Ideal For
- Sleepers with allergies
- Those who sleep hot
- Shoppers who want to invest in a long-lasting pillow
Who Should Keep Looking
- People who need extra back support
- Budget shoppers
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Price
$128
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Material
60% polyester fibers, 40% viscose derived from bamboo
With a downy-soft feel and mid-level loft, the Cozy Earth Bamboo Down Alternative Pillow is a comfortable option for many snorers. Thanks to its hypoallergenic construction, it may be particularly well suited for those who snore as a result of allergies.
The breathable, moisture-wicking viscose cover helps reduce heat buildup, while the down alternative fill adds support and softness. Since the pillow is plush and moldable, it can easily cradle the head across sleeping positions. You can also scrunch it up as desired.
The Cozy Earth Bamboo Down Alternative Pillow comes with a 100-night sleep trial, giving you a chance to see if it improves your snoring over the course of multiple months. Several sizes are available, including travel and body options.
Use this SleepApnea.org link for the most current discount on Cozy Earth products
Shop NowBest Value
Sijo FlexCool Memory Foam Pillow
Ideal For
- Those seeking a pillow with customizable loft and firmness
- Budget shoppers
- Hot sleepers
Who Should Keep Looking
- Sleepers who prefer an exceptionally soft, plush feel
- Anyone who dislikes the hug of memory foam
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Price
$80
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Material
Shredded memory foam
The Sijo Home FlexCool Memory Foam Pillow has a budget-friendly price, making it a good option for cost-conscious shoppers. Since the fill is adjustable, sleepers can change the loft until they nail down the best option for their snoring symptoms.
The nylon blend shell is designed for cooling, and the cotton lining includes microcapsules engineered for temperature regulation. A zipper along the side allows you access to the inner fill pouch to customize the loft. A fill blend of shredded memory foam and down alternative fibers provides deep cushioning and contouring.
The pillow comes with extra memory foam pieces to give you more loft options. Standard and king sizes are available.
Use this SleepApnea.org link for the most current discount on Sijo products
Shop NowBest for Hot Sleepers
Slumber Cloud UltraCool Pillow
Ideal For
- Sleepers prone to overheating
- Those with specific firmness preferences
- Anyone who prioritizes pressure relief
Who Should Keep Looking
- Severe snorers who need significant head elevation and airway support
- Those who prefer a fill with solid fill
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Price
$87
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Material
100% polyester down alternative fibers
The Slumber Cloud UltraCool Pillow incorporates technology designed for cooling, so it should appeal to those who tend to overheat throughout the night. Phase change material woven into the cover is engineered to dissipate heat on contact and keep the surface cool. The cushioning down alternative fill helps relieve pressure while supporting the head and neck.
Firmness options include soft/medium, medium/firm, and adjustable. The soft/medium is well suited to stomach and back sleepers, whereas the medium/firm is a good option for side and back sleepers. The adjustable version provides more flexibility for those unsure of their needs and preferences, and anyone whose preferred sleeping position may change over time.
The Slumber Cloud UltraCool Pillow comes with a 60-night sleep trial and is available in standard and king sizes.
Use this SleepApnea.org link for the most current discount on Slumber Cloud products
Shop NowBest Adjustable Loft
Sleep Is the Foundation Adjustable Shredded Memory Foam Pillow
Ideal For
- Anyone looking for a pillow with customizable firmness and loft
- Those seeking a balance of support and softness
- Sleepers who run hot
Who Should Keep Looking
- Sleepers who dislike the feel or smell of memory foam
- Anyone who prefers a plush, traditional feel
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Price
$96
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Material
Shredded memory foam and down alternative fibers
The Sleep Is The Foundation Adjustable Shredded Memory Foam Pillow is a top option for people who snore and are looking for customizable support. You can unzip the cover and add or remove the gel-infused shredded memory foam fill until you find the loft and firmness levels that provide the most relief for your snoring. The pillow comes with extra fill for a wide range of density and profile options.
While memory foam can retain heat, this pillow model is built for breathability to counteract that effect. Air can circulate between the shredded memory foam. Additionally, the quilted cover, which combines polyester and bamboo-derived rayon, promotes airflow while wicking moisture away from your skin. Breathable mesh side panels allow additional circulation.
You can wash and dry the fabric cover in your household machines for quick and easy care. An approachable price-point also makes the pillow a fetching option for budget shoppers.
Use this SleepApnea.org link for the most current discount on Sleep Is the Foundation products
Shop NowBest Wedge Pillow
MedCline Acid Reflux Relief Wedge and Body Pillow System
Ideal For
- Sleepers who snore more heavily
- People who are new to side sleeping
- Anyone interested in sleeping on a greater incline
Who Should Keep Looking
- Active sleepers who frequently change sleep positions
- Sleepers with tight budgets
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Price
$270
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Material
Shredded memory foam (body pillow), solid memory foam (wedge)
The MedCline Acid Reflux Relief Wedge and Body Pillow System goes well beyond standard pillow designs, pairing a wedge pillow and body pillow for optimal positioning with minimal shifting. For snorers, this has two benefits: it elevates the upper body on a 15% to 20% incline and promotes side sleeping for optimal airflow.
Gel-infused foam fill is designed for cooling, and a pocket in the wedge allows side sleepers to position themselves without excessive pressure on their lower arm. Machine-washable pillowcases make it easier for sleepers with allergies to remove surface-level allergens.
The MedCline Acid Reflux Relief Wedge and Body Pillow System comes in small, medium, and large sizes to accommodate sleepers of different heights.
Use this SleepApnea.org link for the most current discount on MedCline products
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What Causes Snoring?
Snoring is the sound made when airflow causes the soft tissues at the top of your airway to vibrate during sleep. This often happens as tissues lose tone with age, increased fat around the neck narrows the airway, or airway anatomy in general.
How Do Anti-Snoring Pillows Work?
Anti-snoring pillows work by supporting the head to reduce narrowing of the throat and the resulting tissue vibrations associated with snoring. In some cases, just changing your head position with the right pillow can reduce snoring. Therefore, an anti-snoring pillow that’s compatible with a sleeper’s condition, body type, and sleep style may make a difference in their symptoms.
What Type of Pillow Is Best for Snoring?
The best type of pillow for snoring depends on your condition, sleep style, and preferences.
Wedge pillows
Wedge pillows elevate the upper body to prevent soft tissues in the throat from blocking the airway, thereby reducing the potential for snoring. Wedge pillows are popular for side and back sleepers and may provide some relief even for those prone to severe snoring.
Cervical pillows
Cervical pillows are designed to support the natural curvature of the neck for improved spinal alignment. This can often prevent the chin from pressing forward, which can in turn reduce snoring for side and back sleepers.
Adjustable pillows
Many snorers benefit from pillows with adjustable loft and firmness to pinpoint the ideal combo of conforming and support. A pillow with the right firmness and loft for your sleep position can also improve alignment, which may prevent unnecessary airway pressure that contributes to snoring.
Hypoallergenic pillows
Allergy symptoms can worsen snoring. Hypoallergenic pillows and those with washable components can limit potential allergens near the sleeper’s face and potentially reduce snoring.
Smart pillows
Smart pillows are relatively new to the market. These pillows are designed to track sleep patterns and adjust automatically. They often include anti-snoring features, such as the ability to automatically adjust the position of the sleeper’s head when snoring is detected.
What Else to Look for in an Anti-Snoring Pillow
While there are many anti-snoring pillows available, the ideal option depends on your unique needs and sleep style. Considering these key factors can help you find the best anti-snoring pillow for you.
Type
Standard pillows often accommodate snorers, but there are specific pillow types that may be beneficial, such as wedge, cervical, adjustable, hypoallergenic, and smart pillows. Consider your goals and sleep habits, then weigh them against the benefits and drawbacks of each pillow type.
Firmness and Loft
Firmness and loft needs typically vary by sleep position and individual characteristics such as head weight and shoulder width, but selecting the right balance can improve alignment and minimize snoring. Side sleepers, especially those who weigh over 230 pounds or who have broad shoulders, typically need firmer, higher-loft pillows. Back sleepers usually prefer medium loft and firmness, and stomach sleepers often feel most comfortable with a soft, thin pillow or no pillow at all.
Material
Materials can impact the support, comfort, and durability. For most snorers, the materials should cushion the head while maintaining proper shape and promoting even spinal alignment. Hypoallergenic materials may also be a high priority for sleepers with allergies.
Washability
Since allergy symptoms can increase snoring, many individuals with allergies prefer to look for pillows with a washable cover to remove dust, pollen, and other allergens without too much fuss.
Durability
Durable pillows maintain their support and cushioning over time, giving you good long-term value on your investment.
Budget
Pillow prices can vary from under $10 to over $200. Higher-priced options frequently include specialty materials or additional features, but a higher cost doesn’t always equate to more snoring relief. Ensuring proper alignment is more important for most snorers than getting all the bells and whistles of a high-end pillow.
Other Ways to Reduce Snoring
If you’re looking for other ways to reduce or stop snoring, there is no shortage of options. The most common techniques include the following:
Reduce alcohol consumption and smoking
For smokers, kicking the habit may help reduce snoring. You may also try reducing your alcohol consumption since it is frequently associated with increased snoring. The key is limiting excessive airway inflammation or relaxation that could otherwise increase symptoms.
Maintain a healthy diet
Many overweight sleepers find relief from their snoring symptoms by maintaining a healthy diet and losing a few pounds. Additional weight, particularly around the neck, can cause airway narrowing and resulting snoring.
Change your sleep position
Sleeping on your side is often one of the easiest ways to reduce snoring, allowing the tongue and loose tissue in the throat to fall to the side rather than blocking the airway.
Use an adjustable base
Lifting the head end of the bed with an adjustable base can reduce snoring by using gravity to help prevent the tongue and soft tissues from falling into the back of the throat.
Treat allergies
Allergic rhinitis increases the risk of snoring, so effectively treating allergies may also impact snoring symptoms.
Strengthen relevant muscles
Myofunctional therapy can help improve muscle tone, thereby reducing airway collapse. Studies indicate that myofunctional therapy can reduce both time spent snoring and snoring intensity.
Frequently Asked Questions
Since head elevation is associated with reduced snoring, a wedge pillow may be an effective option for back and side sleepers prone to snoring. A wedge pillow props up the upper body, so soft tissues in the mouth and throat are less likely to fall back and block the sleeper’s airway.
Wedge pillows are available with different inclination angles and materials, making it possible for snorers to find a sleep position that is both comfortable and effective.
Since the position of the head and neck play a role in snoring, cervical-support-style neck pillows can help reduce snoring. A pillow with excessive loft and firmness could force the sleeper’s chin toward their chest and potentially constrict the throat. Balanced support is key.
Elevating the upper body can help prevent snoring duration and awakenings while increasing deep sleep. Head position in general is thought to be a contributing factor for many sleepers, so it may be worth trying different elevation levels to see what works best for you. However, keep in mind that too much head-only elevation could potentially interfere with airflow through your breathing passages and worsen symptoms.
Still have questions?
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Written by
Danielle Pacheco, Contributing WriterDanielle is originally from Vancouver, BC, where she has spent many hours staring at her ceiling trying to fall asleep. She channels her frustration into researching sleep solutions and sharing insights with fellow insomniacs. Danielle spends her downtime trying out new recipes and working off the calories on the soccer field. Danielle studied the science of sleep with a degree in psychology at the University of British Columbia.
