How To Choose A Pillow For Snoring, According To Dr. Dustin DebRoy

In a recent Tom’s Guide article, Dr. Dustin DebRoy, D.C., manager of chiropractic education and relations at The Joint Chiropractic, shared expert insight on how pillow choice and sleep position may affect snoring. In the piece, Dr. DebRoy explains why pillows that support proper head and neck alignment while encouraging side sleeping may help reduce snoring for some sleepers. Read the full article titled “How to choose a pillow for snoring: "3 experts on what to look for.”

Dr. Dustin DebRoy, D.C., of The Joint Chiropractic, was recently featured in a Tom’s Guide article about how to choose a pillow for snoring. In the piece, he shared how the right pillow may help support better head and neck alignment, which can play a role in how open the airway stays during sleep.

“One of the most common causes of snoring is sleeping on one’s back, as gravity pulls the tongue and surrounding tissues of the neck and chest backwards, which can compress or block the airway,” said Dr. DebRoy.

That is one reason side sleeping is often recommended for people who snore. The right pillow can help support that position by keeping the head, neck, and spine in a more neutral position instead of allowing the head to tilt too far forward, fall too far back, or sink too low.

“In both these cases, pillows that encourage proper head and neck alignment while promoting side sleeping may help reduce snoring,” said Dr. DebRoy.

Let’s take a closer look at how pillow support, sleep position, and everyday sleep habits may affect snoring and overall sleep comfort.

How your pillow may affect snoring

Snoring can happen when airflow becomes partially blocked during sleep. While many factors may contribute to snoring, sleep position and head and neck alignment may play a role for some people.

If a pillow is too flat, the head may drop too low. If it is too tall, the neck may bend forward. If it is too soft, the head may sink through the pillow during the night. Any of these positions can make it harder to maintain a more open, supported posture while sleeping.

The goal is not simply to choose the biggest or firmest pillow. The goal is to find a pillow that helps keep the head, neck, and spine supported in a position that feels natural for your body.

Why head and neck alignment matters

A supportive pillow helps fill the space between your head, neck, shoulders, and mattress. That support can be especially important for side sleepers because the shoulder creates more space between the head and the bed.

When the pillow height is a good fit, the neck may stay closer to neutral instead of bending up or down. That can help reduce strain on the neck and upper back while also supporting a better sleep position.

Poor pillow support may contribute to waking up with stiffness, soreness, or tension. Over time, a pillow that no longer holds its shape may make it harder for the body to rest comfortably through the night.

Side sleeping may help reduce snoring

Back sleeping is often linked with snoring because gravity can allow the tongue and surrounding soft tissues to move backward toward the airway. For some people, side sleeping may help reduce that effect by encouraging a sleep position that supports better airflow.

However, side sleeping is only helpful if the body is supported well. A pillow that is too low may cause the head to tilt toward the mattress. A pillow that is too high may push the head upward. Both positions can create extra strain through the neck and shoulders.

For side sleepers, a medium-to-high loft pillow may help support the natural space between the shoulder and head. The right height depends on body size, shoulder width, mattress firmness, and personal comfort.

What to look for in a pillow for snoring

The best pillow for snoring is not one-size-fits-all. A helpful pillow should support your preferred sleep position while keeping your head and neck comfortably aligned.

Helpful features may include:

• Medium-to-high loft that helps support the head and neck
• Enough firmness to hold its shape through the night
• Contouring comfort that supports the neck without forcing the head forward
• Breathable materials that help maintain a comfortable sleep temperature
• Adjustable fill or inserts that allow you to customize the height
• A shape that encourages side sleeping or gentle elevation

Latex and firmer memory foam pillows may be helpful options because they tend to offer more consistent support than pillows that flatten quickly. Adjustable pillows may also be useful because they allow sleepers to fine-tune the height and feel based on their body and sleep position.

When a wedge pillow may help

Some people may benefit from gentle elevation while sleeping. A wedge pillow or slightly slanted pillow can help raise the head and upper body, which may reduce pressure on the airway for certain sleepers.

However, elevation should still feel supported and comfortable. A pillow that forces the head forward or places the neck at an awkward angle may create more tension instead of helping you rest.

If you try a wedge pillow, pay attention to how your neck, shoulders, and upper back feel in the morning. Comfort and support should work together.

When to replace your pillow

Even a great pillow does not last forever. Over time, pillows can lose their shape, flatten out, or stop providing the same level of support.

It may be time to replace your pillow if:

• Your head sinks too far into it
• You wake up with neck stiffness or tension
• The pillow feels lumpy, uneven, or flat
• You constantly fold or stack pillows to feel supported
• You have had the same pillow for several years

A worn-out pillow may not keep your head and neck in the position you need for comfortable sleep. Replacing it may be a simple way to improve your overall sleep setup.

Your sleep setup goes beyond your pillow

Your pillow can make a difference, but it is only one part of your sleep environment. Mattress support, sleep position, daily movement, stress, and lifestyle habits can all affect how your body feels overnight and when you wake up.

For better sleep support, it may help to:

• Choose a pillow that matches your sleep position
• Sleep on your side if back sleeping makes snoring worse
• Replace pillows that no longer hold their shape
• Use a mattress that supports your body without too much sinking
• Pay attention to recurring stiffness, soreness, or tension
• Avoid sleep positions that place extra strain on the neck or back

Small adjustments to your sleep setup may help your body feel more supported throughout the night.

When to seek additional support

If you regularly wake up with neck stiffness, shoulder tension, headaches, or upper back discomfort, your pillow and sleep posture may be part of the picture. A licensed chiropractor can help assess movement, joint function, and alignment to better understand what may be contributing to how your body feels.

At The Joint Chiropractic, we believe better days often start with how your body moves and feels from the moment you wake up. If recurring stiffness or tension is affecting your mornings, chiropractic care may help you better understand what your body needs to move and feel better.

Looking for support? Visit The Joint Chiropractic to talk with a licensed chiropractor about mobility, alignment, and everyday habits that may help support how you feel.