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Snoring is a common sleep-related issue, affecting about 57% of men and 40% of women. It can disrupt sleep patterns and impact the sleep quality of the snorer and their sleep partner.
Anti-snoring pillows are becoming a more popular choice to help relieve the issue. But do they work?
In this comprehensive guide, we'll explore the science behind anti-snore pillows. We'll also discuss what to look out for when choosing a pillow to help with snoring. Let's dive in!
Anti-snore pillows go beyond regular pillows. They're specifically designed to keep you in a position that deters snoring. Common materials used in a pillow to reduce snoring include the following:
Snoring occurs when your airway becomes blocked. When you try to push air through your constricted passageways at night, it causes the soft tissues of your throat to vibrate. This vibration creates the sound of snoring.
Anti-snoring pillows elevate your head, neck, and shoulders so airways stay open while you sleep. These pillows also support proper spine alignment. Some even help keep you off your back. Research shows that a supine sleeping position can cause your tongue to fall back and block your airways.
Finding the best pillow to reduce snoring will depend on your preferences and sleep style. Here are a few of the most common types of pillows for preventing snoring.
But do these pillows actually help with snoring? In short, yes. Science says they’re an effective snoring solution.
One study had participants use their regular pillows for one part of the research before switching them out with an anti-snoring pillow. At the end of the study, researchers found that snoring intensity was reduced by 51% when using the anti-snore pillow.
Another study followed participants between the ages of 18 and 78 who snored and had sleep partners. Two phases of the study were done at the snorers' homes, while two phases were done in a sleep lab. At the study’s end, the polysomnography results and the snorers’ sleep partners reported decreased snoring severity.
Snoring, paired with breathing pauses, is often associated with obstructive sleep apnea (OSA). Decades of research show that positional therapy can help significantly reduce OSA symptoms. Continuous airway pressure (CPAP) remains the gold standard for OSA. But, some studies report patients may tolerate positional therapy better.
When choosing a pillow for snoring, there are a few other considerations besides material and shape (which we’ve listed above). Here are a few other things to look for in an anti-snoring pillow.
Along with anti-snoring pillows, you can make other lifestyle changes to find natural relief from snoring without medication.
For instance, eating a nutritious diet and maintaining a healthy weight can help prevent or reduce your snoring. When you have excess weight around your neck and midsection, it can block your upper airways when lying down. Regularly exercising has also been shown to reduce OSA symptoms, like snoring.
Establishing good sleep hygiene, like setting a regular sleep-wake schedule, can also help support your circadian rhythm for a deeper, less disruptive sleep. Other healthy sleep habits include swapping out your screens for a calming activity like reading at least an hour before bed.
Addressing the underlying causes of snoring requires a comprehensive approach. Before trying any new remedies, consult a healthcare professional to help you determine the most suitable treatment plan for your individual needs.
If you suffer from snoring, using an anti-snore pillow is an effective way to find relief and experience the quality sleep you deserve.
At MedCline, we’re invested in helping you find a solution for your snoring. Our snoring pillows are backed by science and offer safe, non-medication solutions. Made with adjustable memory foam stuffing, our seamless design features full body support to align your spine and elevate your upper body, keeping your airways open.
For more information about how our snoring solutions can help with childhood snoring, head to our MedCline FAQs or reach out to our team of Sleep Specialists today!
Rubin, Michael. Overview of Spinal Cord Disorders.Merck Manual, Feb. 2023, www.merckmanuals.com/professional/neurologic-disorders/spinal-cord-disorders/acute-transverse-myelitis.
Robin, I. G. (1948). Snoring.Proceedings of the Royal Society of Medicine,41(3), 151-153. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2184387/
Albares, J., Esteller, E., Estivill, C., Martinez, C., Segarra, F., & Estivill, E. (2013). Validation of the efficacy of an anti-snoring pillow.Sleep Medicine,14, e57-e58. https://doi.org/10.1016/j.sleep.2013.11.103
Cazan, D., Mehrmann, U., Wenzel, A. et al. (2017). The Effect on Fnoring of Using a Pillow to Change the Head Position.Sleep Breath, 21, 615–621. https://doi.org/10.1007/s11325-017-1461-1
Clebak, Karl T. Positional Therapy for Obstructive Sleep Apnea.American Academy of Family Physicians, 2020,101(1):16-17.www.aafp.org/pubs/afp/issues/2020/0101/p16.html.
Iftikhar IH, Kline CE, Youngstedt SD. (2014). Effects of Exercise Training on Sleep apnea: A Meta-Analysis. 192(1):175-84. doi: 10.1007/s00408-013-9511-3
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MedCline was founded in 2011 by Carl Melcher, M.D, who was a life-long sufferer of GERD. Dr. Melcher wanted to help the millions of GERD patients with a natural treatment alternative utilizing positional therapy. Since development, the Reflux Relief System has been validated in 7 clinical trials. Aiming to help other medical conditions with positional therapy, MedCline has also developed a Shoulder Relief System for those who suffer with chronic shoulder pain at night. Both MedCline Relief Systems are providing much-needed relief for those suffering from nocturnal acid reflux and/or nighttime shoulder pain to get quality, restorative sleep leading to a higher health-related quality of life.
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