Almost everyone sleeps with a pillow—and some people sleep with more than one. They range in size from tiny to huge, and can be soft, hard, or anywhere in-between.
As you probably already know, a lot of people use pillows to elevate their head during sleep—but this isn’t a new practice.
The earliest known pillows were those used in ancient Mesopotamia, about 9,000 years ago. These pillows were actually small blocks of stone. The ancient Greeks and Romans also used pillows, though theirs were said to be made of cloth and stuffed with straw and feathers.
According to a poll conducted by the National Sleep Foundation, 64% of people use one or two pillows at night, while 27% use at least three! But is it possible that pillows might be contributing to your snoring problem? It might sound crazy—but the fact of the matter is that it is a possibility.
Some companies produce stop-snoring pillows to help combat snoring—but you might be surprised to learn that your pillow (or pillows) might actually be making the problem worse!
Here are a few ways in which your current pillow might actually be hurting your snoring problem instead of helping it.
It could be affecting your allergies
Over time, dust, pet dander, and other allergens can gather inside of your pillow. If these tend to make you more congested, then you might be asking for snoring problems every time you lay down to go to sleep!
To help negate this problem, try replacing your pillows once every few months. This will ensure that they’re always clean and allergen free—which can make a big difference where your sinuses are concerned.
It could be too thick
If you tend to sleep on your back, then the size and/or shape of your pillow might make a big difference. If your pillow is too thick, it might tend to press your jaw up against your chest—which will constrict your airway and make you more vulnerable to soft palate vibration.
For best results, either buy an anti-snoring pillow or a smaller pillow that will allow your head to lay back enough to keep your airway open.
It could be too thin
If you sleep on your side, on the other hand, then using a pillow that’s too thin might hurt you more than it helps.
Some people sleep better on their side because they’re less likely to snore—but doing so requires a thicker pillow, as this will help to support your neck and fill the gap between your head and the mattress below.
If this pillow is too thin, then you might tend to roll onto your back while sleeping due to a lack of comfort—which may increase your odds of snoring as the night goes on.
If you sleep better on your side, then try to buy pillows that are thick enough to support your head. This will make you more comfortable and will decrease the odds of you rolling over onto your back.
Pillows are a mostly personal choice. Some people might choose to sleep without them, while others might choose to use three or four! For best results, try some different types and see what works better for you. Keep your pillow-cases clean, and don’t forget to buy new pillows two or three times a year.
Some people also like to buy body pillows to hug or stuff beside them while sleeping. This can further reduce your odds of ending up on your back, so you might want to give this method a try if you tend to sleep better on your side.