What is an anti snore pillow?

Table of Contents

What causes snoring?

Snoring occurs when air flows past relaxed tissues in your throat, causing those tissues to vibrate as you breathe. This can happen for a variety of reasons. Some of the main causes of snoring include:

Relaxed throat muscles. When muscles in the back of your throat relax too much, either from alcohol consumption or natural relaxation when you sleep, they can partially block your airway and cause snoring.
Sleep position. Sleeping on your back allows your tongue and throat tissues to relax into your airway. This can cause snoring.

Blocked airways. A stuffy nose from allergies or other causes can restrict air flow through your nose. This forces you to breathe through your mouth, which can increase snoring.
Poor muscle tone. Overweight people can have excess throat and tongue tissue, which can vibrate more easily and cause snoring.
Sleep deprivation. Being overtired can cause greater muscle relaxation, contributing to snoring.

What is an anti snore pillow and how does it work?

An anti snore pillow is a specially designed pillow that helps reduce or prevent snoring. It works by keeping your head and neck in a position that helps keep your airway open. Here’s how an anti snore pillow works:

Keeps your head elevated. Anti snore pillows are higher loft pillows that elevate your head 4-8 inches. This helps open up your airway and make breathing easier.
Provides proper head and neck alignment. The contoured shape supports and positions your head, neck, and shoulders to help keep your airway open.

Prevents back sleeping. Many anti snore pillows are designed to make sleeping on your back difficult or uncomfortable. This helps train you to sleep on your side, which for most people reduces snoring.
Opens nasal airways. Some pillows are sloped or have cutout areas to reduce pressure on your nose and open nasal airways.

By keeping your body in a position that promotes easier breathing, an anti snore pillow reduces vibrations and snoring sounds in the throat.

Types of anti snore pillows

There are several different styles of anti snore pillows. The most common types include:

Wedge pillows: These triangular pillows gently slope your head upwards to open airways. They are often made of firm foam.
Contour pillows: These pillows cradle your head and neck in an aligned position. They have a contoured depression for your head to rest in.

Memory foam pillows: Memory foam molds to the shape of your head and neck to provide customized support and alignment.
Adjustable pillows: These pillows allow you to customize the height and support. Inflatable pillows let you add or remove air until the fit is right.
Side sleeping pillows: These are full body pillows or pillows with cutout areas that make side sleeping more comfortable.

Different designs can be beneficial for different people and snoring causes. Your sleeping position, body type, and personal preference should determine what type of anti snore pillow is best for you.

Benefits of anti snore pillows

Using an anti snore pillow provides many important benefits:

Reduces or prevents snoring – By opening airways and preventing throat tissues from relaxing and vibrating, anti snore pillows directly address the cause of snoring.

Allows better sleep – Reducing snoring sounds means you and your partner can experience less disrupted sleep.
Improves sleep quality – Better sleep position can result in more deep, restful sleep throughout the night.
Relieves allergies – Keeps your head elevated to promote sinus drainage.

Prevents sleep apnea – Keeping airways open decreases obstructive sleep apnea events.
Alleviates neck pain – Provides proper spinal alignment and support for your neck.
Easy to use – Just replace your regular pillow with an anti snore pillow.

Those who use anti snore pillows often report reduced snoring, less daytime fatigue, improvement in sleep apnea, and better quality sleep compared to regular pillows.

How to choose the best anti snore pillow

With different designs and materials available, it can be tricky to select the right anti snore pillow. Here are some tips for choosing the best pillow for you:

Consider your primary sleeping position – Side sleepers need a much different pillow than back sleepers.

Think about your snoring patterns – Where you tend to snore the most will determine whether you need more nasal, throat, or body support.
Get the right height and size – Measure the distance from your mattress to head to find the appropriate thickness. Make sure the pillow is wide enough to support your head and neck.
Try different materials – Memory foam contours closely while down pillows are softer. See what material is most comfortable for you.

Read customer reviews – This can reveal how the pillow performs for real-world snorers with different needs.
Look for adjustable options – For maximum customization as your needs change.
Consider washability – Allergens and dirt can accumulate so pick a pillow you can clean easily.

Think about price – Higher cost pillows tend to be more comfortable and longer lasting.

It also helps to talk with your doctor about what factors contribute most to your snoring. This can help you decide whether you need more of a body, head, neck, or nasal-focused design.

Top anti snore pillows

After researching many anti snore pillow options, these are some of the top-rated and recommended pillows:

Pillow	Type	Key Features
SnoreCare Anti Snore Pillow	Contour memory foam	Ergonomic contoured shape suitable for all sleep positions. Provides excellent head, neck and shoulder support.
Purple Harmony Pillow	Contour memory foam with adjustable boosters	Unique contoured gel grid provides cushioning and keeps airways open. Adjustable height and neck support.
Coisum Cervical Contour Pillow	Orthopedic memory foam	Designed to align the head, neck, and spine to prevent snoring. Cradling contour suits side and back sleepers.
Xtreme Comforts Slim Hypoallergenic Pillow	Shredded memory foam	Adjustable slim profile makes side sleeping more comfortable. Hypoallergenic and dust mite resistant.
EnduriMed CPAP Pillow	Memory foam wedge	Gradual incline opens airways. Cutout for CPAP mask. Ideal for sleep apnea patients.

This list provides options suitable for different types of snorers and budgets. Pay attention to customer reviews to help select the right solution for your needs and sleeping habits.

How to use an anti snore pillow

It takes some adjustment to get used to sleeping on an anti snore pillow. Here are some tips for getting comfortable using one:

Spend time “testing” your pillow while relaxing and reading in bed to get accustomed to it before actually sleeping on it.

Make sure your sleep surface is flat and comfortable. An old mattress can offset the benefits of the pillow.
Try the pillow for at least 2 weeks to give your body time to get used to the new position.
Use pillowcases, shapeable pillow inserts or towels to adjust the thickness and shape so it provides the proper support.

If you are a combination sleeper, purchase an anti snore pillow for each sleep position.
Adjust the height, shape or position until you find the optimal alignment for opening your airway. This takes some experimentation.
Talk to your sleep partner for feedback since they may notice improvements before you do.

Use ear plugs if needed to block out any remaining snoring sounds so they don’t wake you.

Be patient with yourself while adjusting to an anti snore pillow. The right pillow should feel comfortable and make breathing easier when sleeping.

Do anti snore pillows really work?

While no snoring solution works for everyone, numerous studies and reviews show anti snore pillows are effective at reducing or eliminating snoring for most people who use them correctly.

Some research studies found positive results from anti snore pillows:

A 2009 study published in the Swiss Medical Weekly found that an adjustable anti snore pillow reduced snoring frequency and intensity in over three-quarters of participants.
A study in the journal Medical Science Monitor in 2018 concluded anti snore pillows improved quality of sleep, reduced daytime sleepiness, and decreased apnea events.

Multiple studies show significant reductions in snoring when participants sleep on their side versus their back. Anti snore pillows promote side sleeping.

However, anti snore pillows seem to work better for mild to moderate snoring compared to severe sleep apnea. They are most effective when combined with other lifestyle changes and snoring treatments. Proper use is also key to getting results.

Overall, anti snore pillows are clinically proven to reduce airway constriction during sleep which decreases snoring and improves sleep quality for many snorers.

Lifestyle changes that reduce snoring

While an anti snore pillow can help reposition your body, other lifestyle modifications also aid in keeping your airways open so you snore less:

Lose weight – Excess fatty tissue in the neck narrows airways. Even small amounts of weight loss can improve snoring.
Exercise regularly – Working out tones throat and neck muscles while burning fat. This improves breathing.

Avoid alcohol – Alcohol causes excessive muscle relaxation leading to increased snoring.
Quit smoking – Smoking irritates airways and can cause nasal congestion.
Improve sleep hygiene – Going to bed at the same time, limiting naps, and creating a restful sleep environment sets you up for better sleep.

Change medications – Some medications relax muscles. Check with your doctor about altering dosages or prescribing alternatives.
Treat nasal congestion – Keeping nasal passages clear helps air flow. Use hydration, nasal strips, saline spray, or allergy treatment if needed.
Consider mouthpieces – Oral devices hold the jaw forward or tongue in place to open airways.

Use a humidifier – Moisture prevents dryness in airways that can increase snoring.

Making changes to daily routines and habits complement an anti snore pillow’s benefits. Work with your doctor or sleep specialist to find the best combination solution.

Other anti snoring products

In addition to pillows, a wide range of other products claim to reduce snoring:

Nasal dilators – Inserts like Nasal cones or Breathe Right strips open nasal passages.
Nasal sprays – Lubricating sprays can ease breathing through the nose.
Tongue retaining devices – These hold the tongue in place to prevent it blocking air flow.

Chin straps – They keep the mouth closed during sleep.
Expiratory Positive Airway Pressure (EPAP) devices – These small valves regulate airflow out of the nose.
Oral appliances – Custom-fit mouthpieces change the position of the jaw, tongue, soft palate or uvula.

Positional devices – These keep you sleeping on your side such as body pillows or shirts with pillows on the back.

Talk with your doctor about which solution or combination of solutions may work for your specific needs. Most of these are designed to be used along with an anti snore pillow.

Conclusion

Snoring disrupts sleep and decreases restfulness for millions of people. The right anti snore pillow is clinically proven to reduce or eliminate snoring by opening up airways in the nose, mouth and throat. Selecting a pillow designed for your sleep position and snoring patterns, then making adjustments to your pillow and sleep habits, allows these specialized pillows to provide the significant benefits of reduced snoring and improved sleep. Anti snore pillows are an effective solution that can be used alone or along with other lifestyle changes and snoring products. With some patience to adjust to the right pillow, most people find these pillows help reduce or eliminate their snoring problems.