What is snoring?
Snoring, or ronchopathy, generally describes a hoarse or harsh sound coming from the nose or mouth while asleep. 💤
Snoring can have various causes, including nasal problems, sleeping position, and weight gain.
But the actual snoring is caused by the relaxation of specific muscles, causing the tongue and soft palate to descend, thus reducing the size of the airway. 👅
As the air tries to push through, it results in vibrations, which induces the sound of snoring.
Most of the time, people who snore don't realise it.
But it can have a detrimental effect on other sleepers - especially since earplugs don't seem to help. 😩
When sleeping next to a snorer, it is difficult to fall asleep — and stay asleep.
Sometimes, the noise can quickly become unbearable. 🎧
At its most severe, snoring can reach 95 decibels, which is the equivalent of the noise of a lawnmower.
There is no miracle cure for snoring per se, but there are numerous steps a snorer can take to reduce snoring, including investing in a stop-snoring pillow.
Key criteria for choosing an anti-snore pillow
Like a mattress, buying a pillow shouldn't be done in a hurry. 🏃♂️
A pillow must be well-suited to the person in question, matching use, characteristics, body type, and more.
If you tend to snore, you should choose a pillow to prevent, reduce, or correct snoring. 👌
Your best bet is to choose an ergonomic pillow that prevents having your mouth open, reducing the noise of snoring.
Optimal spinal alignment
Your pillow should enable your spine to remain as straight as possible when you're lying down, no matter which sleeping position you choose. 📏
A quality anti-snore pillow will be well-suited to back sleepers, side sleepers, and stomach sleepers - though some may only work for specific sleeping positions. 🤔
The ideal anti-snoring pillow will keep your head in proper alignment.
This prevents neck pain and allows for better breathing.
There are a few factors that may influence spinal alignment:
- Loft: The pillow needs to be high (or low) enough to match your build and sleep position.
- Support: A pillow may have a good loft, but if it's not supportive enough, it will sink down too much and bring your spine out of alignment (or vice versa).
- Firmness: You need a firmness that best matches your build and sleeping position. Soft pillows can work if you're of slight build, but firmer pillows or those with medium support generally work better.
Even though your pillow should best match your sleeping position, it's also worth changing your sleeping position to one that's less likely to cause snoring.
We look at this in a tad more detail further down. 👇
Choice of materials
The materials of your pillow and linen can cause allergies, which can lead to snoring 🤧
It's best to avoid natural materials, like down pillows.
This is also why anti-allergy pillows make great options for snorers!
Opt for synthetic materials like memory foam, hollow fibre, microfibre, or polycotton.
These new-age pillows effectively prevent the build-up of dust mites and bacteria, are exceptionally hygienic, and do not cause allergies.
Memory foam pillows are especially well-suited to help relieve snoring.
The Panda memory foam pillow is one of our favourites. 🐼
Below, you'll find a quick overview of pillow materials and their effect on snoring.
Memory foam anti-snore pillows
Solid memory foam pillows mould to the sleeper's head and neck, keeping a natural curvature of the neck. 🤗
This reduces the likelihood of poor posture leading to snoring.
Shredded memory foam pillows are more mouldable but offer less support.
Polyfoam anti-snore pillows
Shredded polyfoam offers better mouldability, but solid foam pillows retain shape better.
Polyfoam offers better breathability than memory foam, so these pillows may better suit hot sleepers. ❄️
That said, low-quality polyfoam can deteriorate quite quickly.
Latex anti-snore pillows
Latex is durable, supportive and resistant to dust mites, so it's an excellent option for snorers with dust mite allergies. 🦟
Feather & down anti-snore pillows
Feather pillows are both mouldable and supportive, but they can lead to frequent allergies. 🦆
You should also consider the materials of your duvet, pillowcases, and bed linen. 🤔
We'd recommend opting for silk or cotton covers that are washable at higher temperatures.
Some of our favourite bedding:
A healthy lifestyle reduces snoring
Of course, an unhealthy lifestyle can often affect your sleeping patterns and snoring problems. 🍟
Here are some general tips and tricks that may help:
- Maintain healthy body weight.
- Don’t have too rich a dinner right before you go to bed.
- Ensure your airways are free before going to bed.
- Sleep on your side rather than on your stomach or back.
- Avoid smoking or drinking alcohol.
- Hydrate properly throughout the day.
- Perform breathing exercises to improve your breathing.
By improving your overall health and lifestyle, you can optimise your sleeping patterns. 👌
Should you buy an anti-snore pillow?
Snoring is a widespread health problem that affects about 45% of the adult population. 😮
So if this is something you struggle with, then you’re certainly not alone.
Investing in an anti-snoring pillow is a good idea, but it may not necessarily be a miracle cure.
Above all else, it is essential to maintain a healthy diet and take care of your body, internally and externally. 🥗
That said, if you're investing in a new pillow, then a stop-snoring pillow won’t do any harm and can help you get a good night's sleep.