Does sleeping on two pillows help with snoring?

Snoring is a common sleep disturbance that affects countless individuals around the world. It’s not only disruptive for the person sharing the bed or room, but chronic snoring can also indicate a more serious health concern known as sleep apnea. Numerous remedies and interventions have been explored to combat snoring, from lifestyle changes to surgical procedures.

Among these potential solutions, the seemingly simple practice of sleeping on two pillows has caught the attention of many. But does this method hold water? This guide delves into the connection between sleeping on multiple pillows and the reduction of snoring, evaluating its effectiveness and providing insights for those seeking a night of quieter sleep.

Guide: Does sleeping on two pillows help with snoring?

  1. Understanding Snoring:
    • What causes it? When we sleep, the muscles in our throat relax. Sometimes they relax to the point where the airway narrows or closes as we breathe, leading to the vibrating sound we recognize as snoring.
    • Factors that exacerbate snoring: Factors like obesity, alcohol consumption before bed, nasal problems, and sleep position can all contribute to snoring.
  2. The Pillow Theory:
    • Elevating the Head: By using two pillows, the theory suggests that the elevation can help open up airways by changing the angle of the neck.
    • Gravity‚Äôs Role: Sleeping flat can allow the tongue and soft palate to collapse to the back wall of your throat, causing a vibrating sound during sleep. Elevation may prevent this.
  3. Benefits of Sleeping on Two Pillows:
    • Reduced Airway Obstruction: By elevating the head, you might reduce the chances of the airway becoming obstructed.
    • Drainage Enhancement: The elevated position can help in reducing nasal congestion, which in turn may decrease the chances of snoring.
  4. Potential Downsides:
    • Neck Strain: Depending on pillow height and firmness, sleeping on two pillows could cause the neck to overextend, leading to morning discomfort or longer-term musculoskeletal issues.
    • Incomplete Solution: For some individuals, especially those with sleep apnea, merely elevating the head might not suffice to counteract snoring.
  5. Choosing the Right Pillows:
    • Firmness: A firmer pillow will hold its shape better and provide consistent elevation.
    • Material: Memory foam, latex, or other supportive materials can offer both comfort and elevation.
  6. Other Methods to Complement Elevation:
    • Sleeping on the Side: This prevents the tongue and soft palate from collapsing into the back of the throat.
    • Lifestyle changes: Reducing alcohol consumption, managing weight, and treating nasal congestion can further assist in reducing snoring.
    • Consultation: Always consult with a healthcare professional about persistent snoring or suspected sleep apnea.

While sleeping on two pillows can provide relief for some snorers, it’s essential to consider personal comfort, pillow quality, and any underlying health issues. Before making any significant changes to your sleep routine, seeking expert advice ensures you’re taking the best approach for your individual needs.

12 keys to stop your snoring

Snoring can be a disruptive, sometimes embarrassing, and often a sign of underlying health issues. Addressing the root cause of snoring can lead to better sleep quality, improved health, and harmony in your relationships. Here are twelve tried-and-tested strategies that might help reduce or eliminate your snoring:

  1. Sleep Position:
    • Side Sleeping: Lying on your back might cause your tongue and soft palate to collapse into the back of your throat. Switching to a side-sleeping position can alleviate this.
  2. Elevate Your Head:
    • Using an additional pillow or a wedge pillow can help prevent your airways from collapsing, facilitating smoother airflow.
  3. Maintain a Healthy Weight:
    • Excess weight, especially around the neck, can press on and constrict airways. Regular exercise and a balanced diet can assist in weight management.
  4. Limit Alcohol and Sedatives:
    • These can relax the muscles of the throat, increasing the risk of snoring. Avoid consuming them, especially close to bedtime.
  5. Practice Good Sleep Hygiene:
    • Regular sleep patterns help regulate your body’s natural sleep-wake cycles, potentially reducing snoring frequency.
  6. Stay Hydrated:
    • Dehydration can thicken the mucus in the soft palate, increasing snoring. Drink adequate amounts of water throughout the day.
  7. Nasal Clearance:
    • Ensure your nasal passages are clear before sleeping. Nasal strips, saline sprays, or neti pots can be helpful if you suffer from nasal congestion.
  8. Quit Smoking:
    • Smoking irritates and inflames the throat, narrowing the airway. Over time, this can exacerbate snoring.
  9. Anti-Snoring Devices:
    • Mouth guards or oral devices, often recommended by dentists, can help position the jaw and tongue to improve airflow.
  10. Invest in a Good Quality Pillow:
    • Pillows can harbor allergens that cause nasal and throat irritation. Consider hypoallergenic options and replace them regularly.
  11. Room Humidification:
    • Dry air can irritate the nasal and throat membranes. Using a humidifier might help keep the airways clearer.
  12. Seek Medical Advice:
    • Persistent, loud snoring might be a sign of sleep apnea, a serious condition where breathing is intermittently interrupted during sleep. Consult a healthcare professional if you suspect you have this condition.

Remember, while one solution might work wonders for one person, it might not be as effective for another. It’s essential to try various strategies, observe changes over time, and consult with professionals to find the best remedy for your snoring.


Does elevating your head with two pillows directly prevent snoring?

Elevating your head can potentially help reduce snoring for some people. The idea is that by raising the head, you might change the angle of your neck, opening up the airway and reducing obstructions. This could help prevent the tongue and soft palate from collapsing into the back of the throat, which can cause snoring. However, it’s essential to understand that this might not work for everyone and depends on the underlying cause of snoring.

Are there potential downsides to sleeping on two pillows?

Yes, while using two pillows might help some people with their snoring, it can also lead to potential issues. Over-elevating the head might cause neck strain or discomfort. If the pillows are not of equal firmness or height, it can misalign the spine, potentially leading to longer-term musculoskeletal issues. It’s crucial to ensure that the pillows provide proper support and keep the neck in a neutral position.

If I’m considering sleeping on two pillows to reduce snoring, what type of pillows should I choose?

If you’re thinking of elevating your head to reduce snoring, choose firmer pillows that maintain their shape. Memory foam or latex pillows can be particularly effective as they offer good support. The goal is to ensure that your head is elevated without causing any neck strain, so it’s crucial to find pillows that provide both comfort and the right height.


While sleeping on two pillows might offer a straightforward solution to reducing or eliminating snoring for some, it’s essential to approach this remedy with care. Factors such as pillow type, individual comfort, and the actual cause of snoring play significant roles in determining the effectiveness of this method. If you’re exploring options to alleviate snoring, it’s always recommended to consult with a healthcare professional to ensure you’re adopting strategies that align with your health and comfort needs.

Leave a Comment