If snoring is keeping you or your partner awake, changing your pillow could be one of the simplest places to start. While no pillow can guarantee that it will stop snoring altogether, the right level of support can encourage a more comfortable sleeping position and help keep your head and neck properly supported throughout the night.
From firmer pillows for side sleepers to supportive options that help discourage back sleeping, we explain what an anti-snore pillow does, whether they work and what to look for when choosing the best pillow for snoring.
What is an anti-snore pillow?
An anti-snore pillow is designed to support a sleeping position that may help reduce snoring. Rather than directly treating snoring, these pillows generally work by supporting your head and neck or encouraging you to sleep on your side instead of your back.
Snoring happens when tissues in the mouth, throat or airways vibrate as you breathe during sleep. For some people, sleeping on their back can make snoring more likely, which is why changing sleeping position may help.
Do anti-snore pillows work?
Anti-snore pillows may help some people, particularly when their snoring is linked to their sleeping position, but they are not a guaranteed solution.
A supportive pillow can make side sleeping more comfortable and may help you maintain a position that works better for you throughout the night. If you tend to snore more when lying on your back, choosing a pillow that supports side sleeping could be worth trying.
However, snoring can have a number of different causes, so simply changing your pillow may not solve it completely.
What is the best pillow for snoring?
The best pillow for snoring will depend on your usual sleeping position, preferred firmness and what feels most comfortable for you.
A supportive pillow for side sleepers
If you tend to snore more while lying on your back, sleeping on your side could help.
Side sleepers generally need enough pillow depth to fill the space between the shoulder and head. A supportive pillow can help keep your head and neck comfortably aligned while making side sleeping feel more natural.
If you are trying to spend more of the night on your side, a pillow specifically suited to side sleepers can be a good place to start.
A firmer pillow
If your current pillow becomes very flat during the night, you may prefer something firmer and more supportive.
A firmer pillow can provide a more stable sleeping surface and may be particularly comfortable for side sleepers who need a little more height and support.
The key is to choose a pillow that supports your head and neck without pushing them into an uncomfortable position.
An adjustable pillow
Everyone sleeps differently, so an adjustable pillow can be useful if you are unsure how much height or support you need.
Being able to alter the pillow to suit your build and sleeping position can help you create a more personalised and comfortable sleep setup.
Is it better to sleep elevated if you snore?
Some pillows designed with snoring in mind aim to raise the head or upper body slightly.
This may feel more comfortable for certain sleepers, although the results will vary depending on the reason behind the snoring.
Rather than stacking several ordinary pillows on top of one another, it is usually better to focus on comfortable, consistent support. Too many pillows can push your neck into an awkward position and make it harder to settle.
Is sleeping on your side better for snoring?
For some people, sleeping on their side can help reduce snoring.
If you are naturally a back sleeper, choosing a comfortable side-sleeper pillow may make changing position easier. Look for a pillow with enough height and support to accommodate your shoulder and keep your head comfortably supported.
A pillow that feels supportive without being overly high or firm can also make it easier to stay in position throughout the night.
What pillow firmness is best for snoring?
There is no single firmness that will be right for everyone.
The best option will depend on your sleeping position, build and personal comfort preferences.
Side sleepers often prefer a medium-firm or firm pillow with plenty of support, while back sleepers may be more comfortable with a medium pillow that does not push the head too far forwards. Front sleepers usually need a softer, lower-profile pillow.
If your aim is to encourage side sleeping, a supportive medium-firm or firm pillow is likely to be the most suitable place to start.
What else can help with snoring?
Your pillow is only one part of your overall sleep setup.
If you are trying to reduce snoring, you may also find it helpful to experiment with your sleeping position and make sure your bed and pillows feel comfortable and supportive.
Snoring can also have different causes, so if it is particularly loud, persistent or affecting your quality of sleep, it may be worth speaking to a medical professional. The same applies if there are symptoms such as gasping, choking or pauses in breathing during sleep.
So, which is the best anti-snore pillow?
There is no single anti-snore pillow that will work for everyone.
Instead, look for a pillow that supports your preferred sleeping position and gives you the right balance of height, firmness and comfort.
If sleeping on your side helps reduce your snoring, a supportive side-sleeper or firmer pillow could be a good place to start. Ultimately, the best pillow for snoring is one that helps you feel properly supported and comfortable throughout the night.
Find your perfect pillow
Explore our collection of pillows, with different fillings, firmness levels and support options to help you create a sleep setup that feels right for you.
