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Because you and your partner deserve to finally get a good night’s sleep.
Nearly half of all people snore occasionally, and 1 in 4 of us do so regularly. That means, if you have a sleep partner and they don’t snore, chances are good that you do. It’s one of the most common sleep issues. Left untreated, chronic snoring can cause everything from fatigue to decreased blood oxygen levels to difficulty concentrating from lack of sleep. Severe cases increase the risk of diabetes, stroke, heart attack—the list goes on.
Thankfully, it’s treatable, often with a few simple changes in sleep routine. But, changing your bed setup—including finding the right sleep pillow—is another effective way. We’ll get into the technicals later, but the bottom line is that the right anti-snoring pillow should elevate your head comfortably without misaligning your neck and spine. If you’d rather sidestep all the comp shopping and in-depth sleep science research, we’ve done the hard work for you. Here are our picks for the best pillows for snoring in 2022.
Traditional memory foam “block” pillows aren’t for everyone, which is why we love shredded memory foam pillows. They feel more natural, more comfortable, and are infinitely adjustable by removing or adding fill to dial in your preferred comfort level. That’s why Coop Home Goods’ Original Loft Pillow is our pick for the best anti-snoring pillow of 2022. The adjustable memory foam fill makes it ideal for all sleep styles, whether side, back, or stomach. The polyester and viscose rayon cover is soft, breathable, and machine-washable (along with the pillow itself). Plus, an extra half-pound fill bag is included, so snorers can bulk up their pillow over time to slowly get comfortable with a more elevated, anti-snore head position.
If wedge pillows aren’t for you, a shredded memory foam pillow is the next best thing. Layla Sleep’s Kapok Pillow is height adjustable by simply removing or adding fill. With a tall max profile of seven inches, it’s ideal for keeping your head and neck elevated in the perfect anti-snore position. The Kapok fibers and a copper-infused cover ensure this one is silky soft and cool all night long. It’s the most premium and eco-friendly option on this list. Unfortunately, it’s also the most expensive and isn’t machine-washable (doing so voids the manufacturer’s warranty).
For alleviating snoring, there is no better pillow design than a wedge pillow to keep the head elevated. This model from Xtreme Comforts is our pick for the best memory foam wedge pillow. With a seven-inch profile and strong, 30-degree incline, it raises the head higher than traditional bed pillows. The versatile wedge shape can be used in multiple positions for reading in bed or as a leg support. Plus, we love that the soft bamboo cover stays cool, even in the summer. At around $35, it’s also one of the cheapest anti-snore pillows we tested. The downside? Off-gassing makes for a strong, initial chemical smell that can take up to a full week to disappear.
Read more: Best Pillows for Stomach Sleepers
For a simple, affordable, almost guaranteed anti-snore solution, it’s hard to beat DMI’s Bed Wedge Pillow. The steep 30-degree angle is tied for the most aggressive option on this list for alleviating snoring. It’s available in three heights between seven and 12 inches, so snorers can choose the size that works for them. Like all wedge pillows, the versatile shape makes it great for elevating legs, knees, and feet for everything from relaxing to sports recovery to post-surgery care. Bonus: It’s the most affordable anti-snoring pillow on this list. If there’s a downside, it’s the lack of true memory foam construction, although this might be a pro for sleepers who prefer traditional high-density foam.
Level Sleep’s Restore Pillow kills two birds with one, er, pillow. It’s first and foremost a neck-support pillow that’s customizable with two support levels and three adjustable heights. Sleepers need only remove or add the included foam inserts to dial in their preferred comfort level. The unique design has the added benefit of positioning the head naturally to increase oxygen and reduce snoring. The certified memory foam fill is soft, yet supportive, and designed to stay cool and comfortable. At almost $150, it’s the most expensive option on this list. But if money is no object, this is the anti-snore pillow to buy.
Memory foam and wedge pillows aren’t for everyone. If you’re after a more traditional option to help alleviate snoring, there’s Sijo’s Eucalyptus Down Alternative Pillow. This down alternative solution uses eco-friendly (derived from eucalyptus) Tencel fabric and airblown Tencel fiberfill for a pillow that’s soft, yet supportive and ultra-cooling. It’s also antibacterial and hypoallergenic—perfect for sensitive sleepers and those with allergies. A fully machine-washable construction also makes it a snap to keep clean. The brief 30-night free trial is the least generous on this list but, with a price tag of around $60, we still think it’s a solid buy.
If you’re a chronic or extreme snorer, a radical solution might be in order. The WoodyKnows Side-Sleeping Backpack is for those who don’t respond to traditional wedge or other anti-snoring pillows. True to its name, it’s worn like a backpack with straps around the shoulders and waist with a bulky, air-filled compartment on the back. It’s designed for just one thing: Making sure you don’t—or can’t—sleep on your back. Because rolling on your back is almost impossible while wearing it, it’s very good at keeping back sleepers in a more snore-friendly side position. It’s the sort of product that you need to test personally to know whether it will work for you. But, heavy snorers who’ve tried other options shouldn’t mind shelling out less than $70 for the chance.
We thoroughly tested and researched more than 30 anti-snore pillows for this roundup. We noted and scored key features, including price, durability, comfort, eco-friendliness, and, of course, how well they worked to alleviate snoring. The list above represents our honest picks for the best pillows to help stop snoring in 2022.
When we sleep, our tongues naturally relax and fall backward slightly in our mouths. The uvula and soft palate at the back of our throats also relax. All of this narrows our airways. Gravity only compounds the issue and, for some people, it’s enough to restrict the airway too much. Breathing causes the tissues in the throat walls to vibrate and, if the opening is too narrow, that sound becomes harsh or hoarse, a.k.a. snoring.
There are plenty of simple, natural methods to help minimize snoring. Losing weight, limiting night-time alcohol intake, and staying well hydrated are all good places to start. Most people are inclined to snore more when sleeping flat on their backs, so finding a good comfortable side-sleeping position “cures” most mild snorers. Anti-snore pillows are designed to promote a better position that minimizes or eliminates snoring. The best way to do that is to keep the head and shoulders aligned which keeps the airway as open as possible.
For many people, especially back sleepers who just can’t sleep any other way, a wedge pillow made of high-density or memory foam is the best solution. These ensure that the head and shoulders are raised together in a natural position that opens the airway without misaligning the neck and spine. According to Raj Dasgupta, an assistant professor specializing in sleep medicine at the University of Southern California’s Keck School of Medicine, “You’re opening the airway up slightly—and even that can have a really dramatic effect on snoring.” Another great benefit of wedge pillows is that they can help reduce acid reflux which is also common in people with sleep apnea. Body pillows can be a great alternative too. By placing one firmly along your spine, these pillows are designed to keep you from turning onto your back in the night. The method isn’t foolproof, however, so determined back sleepers are likely to roll on their backs anyway. That underscores the fact that it’s impossible for anyone else to pick the best pillow—especially the best anti-snoring pillow—for you. “Pillows, like people, are very individualized, and picking the right pillow is very subjective,” says Dasgupta. The only way to know for sure is to take advantage of most manufacturers’ free trials, test a few models out, and see which works best for you.