The Best Wedge Pillows, According to Sleep Doctors and Experts
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Sure, they can be a bit clunky in bed, but wedge pillows are designed to address a range of issues that might be impacting your rest. A big one issnoring: The nagging sound is caused by our throat muscles and tissues relaxing when we sleep and vibrating as we breathe, explains Dr. Chelsie Rohrscheib, head sleep expert and neuroscientist atWesper. If your pillow can prevent gravity from pulling these tissues into the back of the throat, she says, snoring can be reduced.
Another benefit: “Keeping your head propped up helps the sinuses drain of mucus, allowing for easier breathing,” saysShelby Harris, a psychologist who specializes in behavioral sleep medicine and the author ofThe Women’s Guide to Overcoming Insomnia. The wedge shape can offer further relief below your head, too, by taking pressure off your spine, which can help sootheneckandback pain. (Harris notes that she used wedge pillows to find a more supportive, less back-taxing position in bed duringpregnancy.)
Some general guidelines, according to Rohrscheib, are to look for a wedge pillow that keeps you at a 45-degree angle, which is ideal for reducing snoring, and to choose one made of breathable materials that don’t collect excess heat. Here, we’ve rounded up seven expert-recommended options for the wedge that do the shape justice. And if you want even more products to help stop snoring, we’ve found more expert-recommendedsnoring aidsof all kinds.
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Cali Bahrenfuss, sleep coach and owner of Delta Sleep Coaching, says that as long as sleep apnea is not present (and determining as much may require a more in-depth medical consultation), snorers can elevate their head with a wedge to help alleviate snoring, and then, for added comfort, “use their favorite pillow on top.” She recommends this wedge pillow with multiple height and width options — including ones that are sized for a twin-, full-, queen-, or king-size mattress, so they’ll span your whole bed.
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From the makers of one of ourfavorite mattresses, Helix’s memory-foam wedge pillow has a layer of gel inside, which makes it feel cooler forsweaty sleepers— and it also has a washable cover. It’s 24 inches wide, and ten inches high at its tallest point.
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According toDr. Kevin Lees, director of chiropractic operations for the Joint Chiropractic, wedge pillows should be “purchased for the particular body of the person using them,” as too steep of an angle could increase joint pressure or cause back or neck pain, depending on your curvature and spinal health.
This foldable wedge pillow lets you adjust the angle between 30 and 60 degrees for the best fit, and its versatile design means you can use it as a pillow for your legs and back as well.
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Sarah Riccio, a former writer at sleep-product-review siteSleepopolis, recommends the Xtreme Comforts memory-foam wedge pillow, which has a removable bamboo cover that’s easy to clean and a cool-to-the-touch feel.
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Rohrscheib says her preference in a wedge is “typically a medium-firm memory foam, because it’s supportive while still being comfortable.” This adjustable pillow has three removable foam inserts — two firm ones and one that’s more cushioned — so users can customize it for fit and comfort. And if you’re an allergen-sensitive sleeper, both the cushions and removable cover are hypoallergenic.
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Heather Turgeon, co-author ofThe Happy Sleeper, recommends this wedge pillow from Brentwood Home because it comes in three different heights — seven inches, ten inches, and 12 inches — so you can home in on your preferred angle.
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MedCline Shoulder-Relief System
Dr. Anthony Izzo, Sleep Center medical director at Community Neuroscience Services, recommends this pillow system to patients who need to sleep on their sides for snoring or sleep apnea but struggle to stay there due to a deeply ingrained habit of back sleeping. It comes with a body pillow for snuggling (and for cushioning in-between the knees) and has a hole to slip your lower arm through. Dentist and snoring expertJay Khorsandicalls the MedCline the “Rolls Royce of side-sleeping pillows,” because “it puts you in a beautiful side-sleeping position with little pressure on your hand so it won’t go numb, and nice shoulder and neck support.”
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