Best pillow for snoring: wedges, side-sleeper systems and more

Who this is for, and who it isn’t

This page is for adults whose snoring is worse on their back. It’s also for people who want to try a low-risk change before a mouthpiece.

The AASM says sleeping on your back may make you more likely to snore. It lists side sleeping among the first steps for anyone who snores. A pillow is one way to make that easier.

A pillow isn’t for you if:

• You might have sleep apnea. Loud snoring with pauses, gasping or heavy daytime sleepiness needs a physician and a sleep test first.
• You snore in every position. Position probably isn’t the main cause, so a pillow is unlikely to help much.
• It’s for a child. A child who snores should see a pediatrician, not try a product.

What the evidence says

Anti-snore pillows Weak have very little direct research. The main trial had 22 people without sleep apnea. It tested a powered pillow that shifts the head to the side.

With the pillow switched on, measured snoring dropped, and bed partners reported less snoring. That’s a promising result, but it’s one small study. One author was affiliated with companies that sell anti-snoring products.

The stronger case is for position itself. Sleeping on your side Some has some evidence: a 2019 Cochrane review found that keeping people off their backs reduced breathing pauses in position-dependent apnea. The AAO-HNS adds that raising the head of the bed could possibly reduce snoring.

How we’re testing

Testing is under way, and no results are in yet. For each pillow, we’ll record:

• Setup time: how long it takes to unpack and get comfortable.
• Incline: the angle of the sleeping surface, measured, not taken from the box.
• Position: whether a sleeper stays on their side through the night.
• Comfort over 7 nights: neck, shoulder, arm and back comfort each morning.
• Snoring: a bed partner’s notes on loudness and how often it happens.

Until then, the notes below come from what each maker states and what the research supports. See how we test.

The options

Side-sleeping systems: MedCline

MedCline’s Reflux Relief System is three pieces: an inclined wedge, an insert pillow and a body pillow. The wedge has a pocket for your lower arm, so you can lie on your side without your arm going numb under you. The maker says it creates a 15 to 20 degree incline for your whole torso.

The maker designs it for acid reflux, for people who sleep on their side. It isn’t marketed as a snoring product. It comes in three sizes by height, and the maker says it isn’t recommended for lower back or hip injuries.

Suits: back-sleeping snorers who want to be held on their side with the head raised. Skip if: you can’t sleep on your side or have lower back or hip trouble. See the pick box on this page.

Wedge pillows

A wedge is a firm foam ramp that raises your head and upper body. It targets the same idea as raising the head of the bed. It doesn’t stop you from rolling onto your back.

The Brentwood Home Crystal Cove wedge is 10 inches tall, with a memory foam top layer and a washable cover. The maker lists snoring among the uses.

Suits: people who can sleep on their back or side at an angle. Skip if: you slide down a ramp at night or wake with a sore lower back.

Side-sleeper pillows

A side-sleeper pillow is taller and firmer than a back-sleeper pillow. It fills the gap between your shoulder and head. It won’t keep you on your side by itself, but it can make side sleeping comfortable enough to stick with.

Adjustable-fill pillows like the Coop Original let you add or remove fill to get the height right. The maker says it suits every sleep position.

Suits: people who already try to sleep on their side but find it uncomfortable. Skip if: you roll onto your back no matter what; you need a positional aid instead.

Positional aids

These keep you off your back. MedlinePlus describes the simplest version: sew a tennis ball into the back of your sleep shirt. When you roll over, the pressure nudges you back to your side.

The AAO-HNS also lists foam or air “bumper” belts and vests, and devices that vibrate when you turn onto your back. The Cochrane review found these types reduced breathing pauses compared with nothing. The most common complaints were back and chest pain and disturbed sleep.

Suits: people whose snoring clearly happens on their back. Skip if: a bumper stops you from sleeping at all.

Adjustable bases

An adjustable bed base raises the head of the whole mattress, so there’s no wedge to slide down. It costs far more than a pillow. It’s worth considering only if you’re already replacing your bed.

Side effects and fit

Pillows are low risk, but fit matters.

• Neck pain: a pillow that’s too tall or too flat bends your neck. Your head should line up with your spine.
• Shoulder and arm pain: side sleeping can press on your lower shoulder. An arm pocket or softer surface can help.
• Lower back pain: some people get sore on a steep incline. Start with a lower angle if you can.
• Sliding down: wedges that are too steep or too short leave you bunched at the bottom by morning.
• Heat: dense foam can feel warm. Check for a breathable cover.

Give any new pillow at least a week. Your body needs time to adjust to a new position.

How to choose

Start with where your snoring happens. Ask your partner, or record a night on your phone.

1. Snoring only on your back: a positional aid or a side-sleeping system that keeps you off your back.
2. Snoring on your back, and you also like to be raised: a side-sleeping system with an incline.
3. Snoring in any position, worse lying flat: a wedge to raise your head. Keep your expectations modest.
4. Snoring in every position, no change with a wedge: a pillow probably isn’t the answer. A jaw-advancing mouthpiece Strong has stronger evidence. See do snoring mouthpieces work?

Whatever you choose, pair it with other low-cost steps. Less alcohol Some near bedtime and weight loss Strong, if you carry extra, both have better support than any pillow. See how to stop snoring.