Snoring is an issue that affects many people. When you snore, it can affect the quality of your sleep and that of your partner. While there are several possible causes of snoring, many of them can be addressed by elevating your head while sleeping. The easiest way to do this is with a wedge pillow.
How Does a Wedge Pillow Help With Snoring?
A wedge pillow is shaped like a triangle, and the incline is designed to elevate your entire upper body. This elevated position allows gravity to work in your favor, making it harder for your tongue to fall backward and block your airway. A wedge pillow can be effective for both side and back sleepers and costs far less than an adjustable bed.
How We Chose the Best Wedge Pillows for Snoring
There are many things to look for when you’re choosing an anti-snoring pillow. To make our recommendations, we looked for pillows that provided a good amount of upper body elevation to allow gravity to help keep the tongue in the proper place. Most wedge pillows are made of memory foam, so we looked for high-quality materials and good construction.
We also considered standard elements like price and features. Brand reputation and user reviews were also part of our research process. We read wedge pillow reviews to find out which products were comfortable and effective at helping to reduce snoring and other sleep disorders.
Snoring often affects back sleepers, but side sleepers can experience it as well. We wanted to provide some anti-snoring pillows for side sleepers and those who prefer to sleep on their backs. Our list of recommended products includes wedge pillows that are the right shape to help reduce snoring and that are durable, comfortable, and easy to clean.
The 5 Best Wedge Pillows for Snoring
These wedge pillows are our best choices for snorers who want to reduce their symptoms. Use our list to find the right anti-snoring pillow for you.
Comfort Wedge Pillow
This wedge pillow features premium materials and incorporates three types of certified memory foam. It’s available in two different heights, 9 inches and 12 inches, and both models have a flat sleeping surface that’s ideal for back sleepers. Side sleepers may also be comfortable on the shorter model. Both options offer a supportive sleeping surface that’s inclined to reduce snoring and sleep apnea symptoms.
This wedge pillow is made of a solid memory foam core and has a 2-inch top layer of cooling memory foam. This top layer is a blend of two different types of memory foam and has an egg carton design that improves ventilation for less heat retention. The removable cover is machine washable and has a convenient carrying handle.
Bottom Line: This memory foam pillow features premium materials and excellent construction. There are two available sizes so you can find one that is comfortable for you, and both are offered at a great price.
Xtreme Comforts Wedge Pillow
This very affordable two-layer pillow is made of softer memory foam that may be more comfortable for some people than an extra-firm option. The 7-inch height creates a gentle 30-degree incline that works for both side and back sleepers. This pillow is a good option for people who want an elevated sleeping position but aren’t comfortable on very tall or steep wedge pillows.
The memory foam core is covered by a removable cover that can be machine washed. The cover has a soft quilted design and is made of bamboo fabric that’s allergy-friendly. Bamboo is also breathable, so it can help hot sleepers stay comfortable.
Bottom Line: With its shorter height and affordable price, this memory foam wedge pillow is a good choice for people who aren’t sure whether they will like sleeping in an inclined position and want an entry-level pillow.
HEALTHEX Bed Wedge Pillow
Another affordable option, this wedge pillow incorporates a layer of cooling gel memory foam on top of a base of high-density foam. The 10-inch height offers a good amount of elevation that can significantly cut down on snoring and acid reflux. The top layer of memory foam is 1.5 inches thick and designed to be breathable for minimum heat retention.
This memory foam wedge has a flat sleeping surface with an incline of 30 degrees. It’s protected by a soft removable cover that’s easy to toss in the washing machine. With a square base that’s two feet long on both sides, it’s a good choice for people in smaller beds and those who don’t change sleeping positions often during the night.
Bottom Line: This wedge pillow features a very low price for cooling gel memory foam and has a mid-range height that can work for most people. However, it may not be as durable or comfortable as higher-priced options.
Healthex Adjustable Bed Wedge Pillow
Made in a segmented design that includes two wedge-shaped pillows, this adjustable pillow can be configured in different ways to provide alternate levels of support. The larger wedge is made of high-density polyfoam, and the smaller one is made of memory foam. Together they provide firm support and softer contouring.
Because the pillow can be folded in different configurations, it can work well for all types of sleepers. It provides enough elevation to help with snoring and can also be comfortable in a more upright position if you want to watch TV or read a book. This adjustable pillow can provide support for the legs to reduce lower back pain. It has a plush gray cover that’s removable and washable.
Bottom Line: With an attractive price point and a plush gray cover, this adjustable wedge pillow is a great option if you aren’t sure exactly what height/slope you need or if you want a pillow that can also work for reading in bed or supporting your lower body.
AllSett Health Wedge Pillow
This single wedge pillow is made of high-density foam with a 1.5-inch layer of cooling gel memory foam on top. Its tall height of 12 inches provides a good elevated sleeping surface, especially for back sleepers who want relief from snoring or obstructive sleep apnea. It can also be very effective against acid reflux.
The pillow comes with a plush gray cover that’s machine washable. The length and width are both about 24 inches, which is a good size for most people. If you have a king bed or move around a lot while sleeping, you may need to look for a wider wedge pillow.
Bottom Line: A no-frills option with low price and a removable cover, this wedge pillow is a good choice for people who want a taller incline and a more supportive firmness. Most reviewers received a free second wedge pillow, which could be used for leg support.
What Is a Wedge Pillow?
Unlike a traditional rectangular pillow that’s mostly flat, a wedge pillow has a sloped shape like a triangle. The high side of a wedge pillow can be anywhere between 6 inches and a full foot.
How Do Wedge Pillows Work?
The slope of a wedge pillow lets you sleep in an inclined position with your head, neck, shoulders, and upper back elevated. This position allows gravity to work in your favor to keep the tongue in the right position to reduce snoring. An inclined sleeping position can also counteract acid reflux and obstructive sleep apnea.
What Causes Snoring?
If you snore, it’s a good idea to bring it up with your doctor for diagnosis and treatment. However, most snoring is caused by a few common issues.
When the airway isn’t wide enough to allow air to pass through properly, the tissues in the airway vibrate, which is what makes the snoring sound. Nasal congestion, large tonsils, a deviated septum, and allergies can all contribute to a narrow airway. Many people also have their airway partially blocked when the throat muscles relax too much, causing the tongue to fall toward the back of the mouth.
Age and weight
Many people are more likely to snore as they get older and the throat muscles become less tight. Weight can also impact snoring. Overweight people tend to be more prone to snoring, possibly due to the extra tissue around the neck and less muscle tone in the area.
Many people who snore also experience obstructive sleep apnea. When your airway becomes obscured, your brain jolts you awake so you can reposition to open your airway again. This can happen several times an hour. Even if you don’t remember waking up, your sleep is less restful. Sleep apnea treatments like CPAP masks can also reduce snoring.
How To Choose a Wedge Pillow for Snoring?
Cost isn’t the only thing you should look at when choosing a wedge pillow. It’s important to determine the size, height, firmness, and materials you want. The right pillow matches your sleep position and feels comfortable.
What To Consider When Purchasing a Wedge Pillow
There are several different factors to consider when you’re selecting a wedge pillow. You’ll find different options for firmness, cost, and shape.
Construction and cost
The quality of a wedge pillow usually lines up approximately with the cost. Pillows on the lower end of the price spectrum, $30 to $40, are usually made with low-quality polyurethane foam and thin fabric covers. Most inexpensive pillows aren’t adjustable, and they may not last as long as more expensive options.
There are many great wedge pillows available at mid-range prices between $50 and $90. These are usually at least partially made of memory foam and have good-quality covers. You can find some contoured options and some that are adjustable.
You can also spend more than $100 on a wedge pillow. Some of these options feature premium memory foam construction and luxurious fabric covers. There are also a lot of adjustable pillows in this price range. However, many people don’t need all the bells and whistles that come with pillows that cost this much.
Comfort and firmness
Both polyfoam and memory foam come in different densities. Denser foam is firmer and more supportive, which works really well for some people. Back sleepers tend to do best on a very firm wedge pillow.
However, some people aren’t comfortable on an extra-firm sleeping surface. Side sleepers also tend to prefer a wedge pillow that’s softer. Look for less dense memory foam or polyurethane foam with medium firmness. These types of pillows are usually lighter and easier to move around.
If you need the high level of support offered by an extra-firm wedge pillow, you can make it more comfortable by adding a traditional pillow on top. Some wedge pillows also come with a small headrest pillow that can add comfortable neck support.
Shape and design
Most wedge pillows are basically triangular with a low side that tapers linearly to a higher side. This flat incline is a good choice for back sleepers. It can also work well if you plan to use your wedge pillow for reading or watching TV in bed because you can easily prop it against the wall.
However, there are also wedge pillows that come in slightly different shapes. Some have a contoured sleeping surface with curves or cutouts. Some of these pillows are designed to accommodate CPAP masks for sleep apnea and others are good for side sleepers who need a place to tuck their arms in. Remember to choose a size and shape that will fit your sleeping position and your bed size.
What Are the Benefits of Wedge Pillows?
Wedge pillows can be very effective to reduce or eliminate snoring. However, they also provide other important advantages.
Healthier sleep posture
Poor sleep posture is a common problem for many people. Sleeping in a way that pushes your spine out of its proper alignment can cause a variety of issues, including pressure points, circulation problems, chronic pain, and sleep disruption. Wedge pillows can significantly help with sleeping posture.
For back sleepers, an inclined position can help keep the upper body aligned properly. Back sleepers can also use a wedge pillow in their knees or calves to take pressure off the hips and lower back.
Side sleepers can also benefit from wedge pillows. The memory foam that most wedge pillows are made of is a great material for supporting the neck, head, and shoulders in a healthy way. As the memory foam contours, it allows the spine to stay in the proper shape and eliminates pressure points.
If you are like many people, you probably experience at least one sleeping issue that affects your ability to get enough rest. Snoring is a common one. The elevated sleeping position that a wedge pillow provides can reduce the frequency and severity of snoring.
Wedge pillows can also help with obstructive sleep apnea. This issue frequently occurs along with snoring. It’s when the airway becomes so obstructed that breathing can stop, which makes the brain wake you up to change positions and restore airflow. As with snoring, sleep apnea can be reduced by an inclined sleeping position that lets gravity help keep your airways open.
What Types of Wedge Pillows Are Best for Snoring?
Generally, the best wedge pillows for snoring are those with a fairly tall shape and decent incline. However, side sleepers may need to look for a pillow with a gentler slope and a contoured sleep surface.
Firm Memory Foam Pillows
If you sleep on your back, you should look for a traditional wedge pillow that has a flat sleeping surface and high-density memory foam. Back sleepers also generally prefer a steeper incline and a taller pillow. In most cases, a flat incline without contours is best for back sleepers. This type of surface allows the memory foam to conform perfectly to the contours of the spine.
This type of wedge pillow can give back sleepers enough elevation to reduce snoring effectively. Additionally, the firmness of high-density memory foam provides enough support for the back, preventing chronic neck pain and shoulder tightness.
Contoured Wedge Pillows
While side sleepers can also reduce snoring by sleeping at an inclined angle, they need a slightly different type of wedge pillow than back sleepers. For a side sleeper who snores, a gradual slope is generally better. Side sleepers should look for pillows that are less than a foot tall. Polyurethane foam or less-dense memory foam is usually best for side sleepers because they need the material to give more in order to prevent pressure points in the neck and shoulders.
If you’re a side sleeper, you may prefer a contoured sleeping surface. These pillows usually have slight hills and dips across the sleeping surface. These curves can provide enough space for the shoulders and arms so they don’t feel crushed when you’re lying on your side.
Where Can I Buy a Wedge Pillow?
Mattress retailers and big box stores usually sell at least one type of wedge pillow. Shopping online is the best way to find the biggest selection of wedge pillows.
How To Use a Wedge Pillow for Snoring
If you sleep on your back, move the pillow to your middle back so you get the most elevation of your head. If you are a side sleeper, make sure the pillow is at least supporting your shoulders and upper back. You can also place a wedge pillow behind you to prevent you from turning onto your back.
Helpful Tips for Reducing Snoring
The best way to address your snoring is with guidance from your dentist or healthcare provider. However, you can try some of these tips to reduce the severity and frequency of snoring.
Snoring is frequently an issue for people who sleep on their backs. If you are a back sleeper who snores, try lying on your side instead. This can help prevent your tongue from falling toward the airway, which is one of the most common causes of snoring.
Get a mouthpiece
There are oral devices that are designed to hold the jaw and tongue in the correct positions during sleep, which can prevent snoring. There are some over-the-counter options, but you can also talk to a dentist about having a customized appliance made that fits your mouth exactly.
Reduce lifestyle factors
Alcohol can relax the muscles in the back of your throat, making you more likely to snore. Try reducing or eliminating your alcohol consumption close to bedtime. You should also reduce tobacco consumption, which can irritate the throat and make snoring worse.
Deciding On The Best Height For Your Wedge Pillow
The angle of the wedge pillow can help drastically with snoring and other ailments that inhibit a good night's sleep. It is always best to seek a wedge pillow between 8-10 inches or 35-45 degrees. The exact angle is personal preference, but these general guidelines will assist with typical snoring issues.
Also, be mindful of the type of material used in the wedge pillow. For example, memory and latex foam may contour differently and offer different comfort ranges, which is something else to consider when shopping.
Caring For Your Wedge Pillow
Latex foam and memory foam are the two most common materials used for wedge pillows. They require a particular cleaning method to ensure they do not fall apart or become overly filthy. The following steps will guide you to a clean pillow ready for use without damaging it.
- First, mix a proper cleaning solution. You should use gentle detergent and lukewarm water mixed together in either a sink or a large tub. One teaspoon of detergent per gallon of water is an excellent rule to prepare for cleaning.
- Completely submerge your pillow in the water and detergent mixture. Next, you can squeeze the foam of the pillow to allow it to intake water. Continue this motion gently for about ten minutes to get a thorough clean.
- Drain the detergent and water mixture, then refill with clean water for a rinse. Make sure you squeeze your pillow to work out the suds rather than ringing it out. Twisting motions to your foam can cause rips or completely break it in half, so be sure to keep your movements gentle. Continue to rinse and squeeze with clean water until there are no more visible suds.
- Dry your foam pillow out on a flat and well-ventilated area. Try to avoid direct heat or prolonged sunlight, as this can cause the foam to overly dry out and lose integrity. Also, avoid using a dryer, as this can cause the foam to crumble or break. Simply lay out your foam pillow and use a fan to keep air adequately circulated for at least 24 hours. Be sure your foam pillow is dried completely before placing it back inside a pillowcase.
When To Replace Your Wedge Pillow
While cleaning your foam pillow can undoubtedly prolong its life, there are several situations that call for a replacement.
Wear and tear are a natural means to an end for any product, and while breaking and crumbling your wedge pillow is a sure sign of needing a replacement, flatness, and lumps can also pose a severe problem. Years of use can drastically flatten your edge pillow, which means a lack of head support to help snoring. Likewise, lumps can give you an unbalanced and restless night that can lead to neck pains, headaches, and fatigue.
Allergy and Skin Problems
Build up of oils, skin flakes, and dust can lead to ongoing allergy and skin problems. Washing your wedge pillow properly can reduce the amount of these particles that tend to stick, but years of use could eventually begin to affect people with allergies or skin conditions.
If you still have issues with sneezing, acne, or coughing after changing your pillowcase and washing, it may be time to replace your wedge pillow. In addition, those that are more sensitive to allergens may have to replace their pillow more frequently than others.
Incorrect posture while sleeping can certainly cause insufferable neck and back pains. Even if your wedge pillow has not entirely flattened, be aware if your body starts going through sudden and uncomfortable changes. Your pillow may no longer offer the amount of support needed. If you find yourself attempting to "fluff" your pillow to regain its shape, or if you wake up frequently in discomfort during the night, it is definitely time to consider a replacement.
Commonly Asked Questions About Wedge Pillows
Before you choose a wedge pillow for snoring, it’s a good idea to understand the benefits and potential challenges. Here are answers to the most frequently asked questions about this type of pillow.
Will a wedge pillow stop snoring?
A wedge pillow can stop snoring that’s due to airway blockage from the tongue “falling” into the back of the throat. It may also help with snoring from nasal congestion.
What is the best height for a wedge pillow for snoring?
If snoring occurs alongside sleep apnea, you may want to look for a slightly shorter pillow: around 7 inches tall. Larger or taller sleepers who don’t have sleep apnea may be able to get a taller pillow.
Does pillow height affect snoring?
A higher pillow allows gravity to have more effect, so it may be better for snoring than a shorter pillow with a shallower slope. However, side and stomach sleepers are usually more comfortable on a shorter pillow.
How do you sleep on a wedge pillow for snoring?
It’s important to make sure your shoulders and upper back are on the wedge pillow along with your neck and head. This is different from a traditional pillow that is only designed to hold your head.
Does sleep position affect snoring?
Snoring often happens when the tongue falls back toward the throat because the muscles relax too much. An elevated head position allows gravity to help prevent this issue. Sleeping on your side or stomach may also help prevent snoring.
How to stop snoring while sleeping?
Elevating your head can lessen or stop snoring because gravity helps keep your airways open. However, there are several possible causes of snoring, so it’s best to talk to your doctor and/or dentist for personalized advice.
What is the best wedge pillow on the market for snoring?
Most wedge pillows will help reduce snoring due to the elevated head position. You should pick the pillow that works best for you. The Comfort Wedge Pillow is a quality option at an affordable price.
Is it bad to sleep on a wedge pillow?
Most people find wedge pillows to be beneficial because the incline reduces acid reflux and snoring. However, if you are uncomfortable on a wedge pillow, you should find a different option.
How long do wedge pillows last?
You should plan to replace your wedge pillow every two to three years, like your other pillows. If you use yours for lounging and reading in addition to just sleeping, you may need to replace it sooner.
How do I clean a wedge pillow?
You should always follow the manufacturer’s cleaning instructions. Many wedge pillows have removable covers that can be machine washed. Foam shouldn’t be immersed in water but can usually be spot cleaned.
Can I use a regular pillow instead of a wedge pillow?
Holding a regular pillow in half or stacking two on top of each other only elevates your head, which can lead to neck and shoulder pain from poor spinal alignment. A wedge pillow has an inclined surface that elevates the shoulders and neck as well as the head for proper spinal alignment.
How much do wedge pillows cost?
The cost of a wedge pillow varies based on brand, size, materials, and construction. Most cost between $40 and $100.
Are wedge pillows adjustable?
It depends on the wedge pillow. Most are made in a single piece, so you can’t change their shape. However, there are some that are segmented into two or more pieces that can be folded or stacked in different ways.
What is a wedge pillow good for?
Wedge pillows provide an elevated sleeping surface for your head, neck, and shoulders. This position can reduce snoring, acid reflux, and sleep apnea. You can also place them under your knees or legs to elevate the lower part of your body for reduced lower back pain.
Why Trust PillowGuide.org?
At PillowGuide.org, we get all the information we can before making a recommendation. We want to recommend pillows and sleep products that are helpful and high-quality. Product descriptions, user reviews, and brand name are all factors that we consider before making a recommendation.