How To Choose An Anti-Snoring Pillow

Snoring is one of the most common sleep disruptions for adults in the United States, and for many couples and families, it becomes a nightly battle.

Around 45 percent of adults snore occasionally, and another 25 percent snore almost every night, according to Johns Hopkins Medicine.

The good news is that the right pillow can genuinely help.

This guide explains how your pillow affects snoring, which features actually matter, and how to choose the best anti-snore pillow for your sleep style.

How Pillows Help With Snoring

Snoring happens when airflow becomes partially blocked during sleep.

This can be caused by relaxed throat muscles, nasal congestion, sleeping flat on your back, or poor alignment through the head and neck area.

When the airway narrows, the surrounding tissues vibrate and create the sound we all recognise as snoring.

The right pillow can support your head, neck and spine in a healthier position. When your alignment improves, the airway stays more open, which reduces vibration and helps you breathe more smoothly throughout the night.

How To Choose A Pillow For Anti-Snoring

1. Height (Loft)

The height of your pillow plays a major role in how your neck sits during sleep.

If the pillow is too high, it can push your chin toward your chest and narrow the airway. If it is too flat, your head can fall back and make snoring worse.

A moderate loft is usually best, or choose a pillow that lets you adjust the height to match your build. The Groove Adjustable Pillow is a good example because you can customise it to your ideal position.

2. Adjustability

Adjustable pillows give you more control over your sleep setup. You can fine tune the loft to match your body shape, shoulder width and preferred sleep position. This is especially useful for people who need a little extra elevation to reduce snoring.

The Groove Adjustable Memory Foam Pillow comes with four removable panels so you can set the height to what feels most supportive for your body.

3. Sleeping Position Compatibility

Before you think about materials or cooling fabrics, make sure the pillow actually suits the way you sleep.

Side sleepers need enough height to fill the space between the shoulder and the head without bending the neck.

Back sleepers usually need a slightly raised contour to keep the head from dropping backward and narrowing the airway.

A well-designed anti snore pillow should support both positions well. Groove Pillows are shaped to work for side and back sleepers, which is ideal if you change positions through the night.

Front sleeping isn’t recommended because it puts strain on the neck and upper back.

4. Support and Alignment

Good alignment is key for reducing snoring. The pillow should hold your head comfortably while keeping your neck in a neutral position. Proper support helps keep the airway open and reduces tension through the throat and jaw area.

5. Material Quality

Memory foam is one of the best materials for anti snore pillows because it adapts to your natural curves.

High quality foam stays supportive through the night, doesn’t flatten and helps reduce pressure that contributes to morning stiffness.

6. Breathability and Cooling

A pillow that traps heat will make you restless, and restlessness can make snoring worse. Look for breathable, cooling fabrics or ventilated foam that helps you stay at a comfortable temperature.

7. Hypoallergenic, Washable Cover

A clean pillow matters more than most people think. Allergens, dust and buildup can trigger congestion, which tightens the airway and increases snoring. Choose a pillow with a removable, machine washable, hypoallergenic cover.

Practical Ways to Cut Down Snoring

Your pillow is only one piece of the puzzle. A few lifestyle adjustments can make a noticeable difference in how smoothly you breathe at night.

Research, including a 2019 study by Stuck and Hofauer, shows that healthy sleep habits can improve airflow and make an anti snore pillow even more effective.

Here are simple changes that can support quieter sleep:

• Keep your weight in a healthy range
Extra pressure around the throat can narrow the airway.

• Skip alcohol before bed
Alcohol relaxes throat muscles and makes snoring louder and more frequent.

• Sleep on your side instead of your back
This position helps keep the airway open more naturally.

• Try nasal strips or a saline rinse when congested
Clear nasal passages can make a big difference.

• Stick to a consistent sleep routine
Regular bedtimes help your body settle into deeper, more stable sleep.

• Use a mattress that supports proper alignment
A sagging or overly soft mattress can throw your posture off and impact breathing.

When It’s Time to Get Medical Advice

Snoring by itself is common and not always a sign of a health problem. But if snoring is loud, persistent, or paired with other symptoms, it may indicate something more serious like sleep apnea.

Get checked by a healthcare provider if you or your partner notice:

• Gasping or choking during sleep

• Morning headaches

• Extreme daytime tiredness

• Pauses in breathing

• Snoring that continues despite lifestyle changes

A professional evaluation can help rule out underlying conditions and guide you toward the right treatment.

Last Thoughts

An effective anti snore pillow can make a major difference in how well you breathe at night. While it’s not a complete solution on its own, it is one of the easiest and most impactful upgrades you can make for quieter, more restorative sleep.

If you’re ready to try one, the Groove Adjustable Pillow offers custom height options, stable support and better alignment to help promote smoother airflow.

References

• Mezhov, V., Guymer, E. and Littlejohn, G. (2021). Central Sensitivity and Fibromyalgia. Internal Medicine Journal, 51(12). doi:https://doi.org/10.1111/imj.15430
• NHS Choices (2019). Causes - Fibromyalgia. Available at: https://www.nhs.uk/conditions/fibromyalgia/causes/