Have you started snoring without knowing why? It happens more often than you think, and there is a solution. In many cases, your physiognomy changes slightly, or your pillow loses firmness, and these two factors cause your neck to bend slightly more when you sleep. This prevents air from passing through your airways as clearly as possible when you breathe.
A custom-made pillow is the quickest solution
If this is your case, opting to improve your neck posture while sleeping can solve the problem from the very first minute. In these cases, either a firmer mattress or an ergonomic pillow may be the best solution. You can benefit from your sleep cycle in many ways.
What do ergonomic pillows do for you?
These pillows are designed to maintain the natural alignment of the neck and head, promoting better breathing. These are the benefits you’ll get if you use them regularly:
- Better spinal alignment: Their main advantage is that they prevent your neck from bending into an unnatural position, facilitating the passage of air when breathing.
- Reduced airway obstruction: The better the airway, the less risk of your airways becoming obstructed. This not only reduces snoring but also reduces the risk of long-term respiratory illnesses.
- Greater comfort and deeper rest: Obviously, if you sleep more comfortably, you’ll wake up without fatigue and you’ll also wake up fewer times throughout the night.
- Goodbye to pain: Sleeping in a bad posture is synonymous with neck and back pain, which can lead to contractures and whiplash. Sleeping in a less awkward position will also help prevent this problem.
This Week’s Recommendations
There are hundreds of ergonomic memory foam pillows. For many users, Derila is one of the most popular due to its price and durability. The truth is, it’s very good and is one of the most recommended in this space.
Learn how to choose the ergonomic pillow that best suits you
Every person is unique, so when choosing a pillow to help reduce snoring, it’s important to consider several aspects based on your physiognomy:
Height and firmness characteristics
- If you sleep on your side, a high (10-13 cm) and firm pillow is recommended to keep your neck aligned with your spine.
- For back sleepers: Ideally, a medium-height pillow (7-10 cm) with cervical support is recommended.
- If you sleep on your stomach: This is truly a poor sleeping position, but even so, a very thin pillow is recommended, or even avoiding it altogether, to avoid poor posture and back pain.
Recommended materials
The material influences The comfort and support of the pillow. You can choose from several options, among which we highlight these:
- Memory foam: Adapts to the shape of the neck and head, reducing pressure points. It is the most commonly used currently.
- Latex: Firmer and more breathable, ideal for those seeking coolness and support. They can be somewhat uncomfortable for some people.
- Gel or ventilated foam pillows: This is the least known option. They are very comfortable and cool in the summer, but they are not as suitable for sleeping on the neck, as they lose some of their resilience over time.
Pillow Shape and Design
There are also several designs that can be adapted to your needs and sleeping habits. These are the most popular:
- With cervical support: These have a curve in the center to keep your head in an optimal position. If you sleep on your back, this may be your option.
- Inclined: These slightly elevate your head to open your airways but don’t offer as much support on the sides.
- Butterfly or contoured: These offer specific support for your neck and shoulders. They also adapt better to any sleeping position. If you move around at night, this is your best option.
The majority’s favorite
Among anti-snoring pillows, butterfly pillows currently account for 76% of the market share. This is due to their more flexible shapes that adapt to many people’s sleeping habits.
Conclusions
It’s clear that if you snore, you need to find a solution. Often, it’s a minor postural problem, and changing your pillow stops you snoring. I invite you to read the Derila review to learn a little about this flagship product.
If your snoring persists, it’s advisable to review other options such as mouthpieces, nose clips, etc., and of course, see a doctor.