Obstructive sleep apnea (OSA) is a serious sleep disorder that can leave lasting effects on your health. Treatment options can range from special medical devices to medication or surgery. But studies show that even simple changes, like finding the right pillow, can make a big difference in sleep apnea symptoms.

Here are some top pillow choices to consider and how they impact nighttime breathing.

Why Your Pillow Matters

The position of your head and neck during sleep can affect how well you’re able to breathe. For example, if your chin is touching your chest, it compresses or restricts the airway. The same thing can also happen if your head is extended too far back or twisted in an unnatural position.

Balancing your head comfortably over your neck allows for a more open airway. This is called a neutral position. In general, pillows and sleeping positions that support neutral alignment are best for people with OSA. They also protect against back pain. Read on to discover a few types of pillows that may help.

1. Pillows for Side Sleeping

For 60 percent of people with OSA, airway blockages are more common when sleeping on their backs. Side sleeping can enable better breathing during the night.

Researchers tested a specially-shaped pillow designed for OSA. It has cutouts underneath where your arm can go under your head, so it’s easier to sleep on your side. They monitored its effects in a small group of 22 participants with mild to moderate OSA. Sleep quality improved significantly when using the pillow. The participants also had much better oxygen levels. Their snoring was reduced or eliminated when using the pillow.

There’s no guarantee that everyone with OSA would benefit from this type of pillow. But once your doctor identifies the cause of your sleep apnea, they can help you decide if it’s worth trying.

People with OSA may also benefit from a bolster pillow. This is an inflatable device that’s worn close to the body to keep you from turning onto your back during sleep.

2. Wedge Pillows

Doctors usually recommend wedge pillows for people with acid reflux (heartburn). But they can also help with OSA. Unlike a regular pillow that only elevates your head, a wedge pillow also raises your torso. This helps prevent acid from coming up from the stomach when lying down after a meal. It can also help maintain more open airways for better breathing with OSA.

Side and back sleepers can use a wedge pillow, but they’re not meant for stomach sleepers. Wedge pillows come in various widths and angles. Some are also adjustable with parts that can detach or fold over. You can consider these factors for comfort and also to ensure that your pillow will fit on your bed.

For the proper fit, place the biggest end of the wedge pillow against your headboard or the wall behind your bed. The thinnest end should reach at least the middle of your back, supporting and elevating your head and shoulders. Some side sleepers may want to put a regular pillow on top of the wedge for neck support.

3. Pillows With the Right Firmness

If your pillow is too soft or too hard, it may not support your head in a position that allows for good airflow. Your head might sink too far into a soft pillow, compressing your airway. However, a super-firm pillow can put your head at an unnatural angle, which isn’t ideal for OSA.

Instead, most people should look for a pillow that’s somewhere in between, medium-firm. Memory foam pillows are softer and contour to your body. Some harder wedge pillows are made from polyurethane. You may need to try a few different options to figure out what works best for you.

4. Cooling Pillows or Those With Other Features

Comfortable pillows and bedding won’t cure your OSA, but they can be part of your quest for a good night’s sleep. Pay attention to the things that bother you at night. For example, if you wake up sweaty or too hot at night, you can try cooling pillows and sheets. If you wake up with aches and pains, maybe your mattress is too firm or too soft.

Be careful to check the materials in your pillow, especially if you get stuffy or congested at night. Some people are allergic to latex or other materials used to make pillows. You may want to wash your sheets and pillowcases in hypoallergenic detergent if you’re sensitive to fragrances.

5. CPAP Pillows

If you’ve been diagnosed with OSA, you may have been prescribed continuous positive airway pressure (CPAP) therapy. Some people find it challenging to sleep well while wearing the CPAP device. If this is the case for you, you might benefit from using a CPAP pillow. These pillows have cutouts along the surface to reduce pressure from your CPAP device and mask.

Choosing Your Pillow

When you’re shopping for a pillow, keep several factors in mind to ensure it will work for you.

For instance, get to know your normal sleep position or the position your sleep medicine specialist recommends. Side sleepers may require thicker pillows, while those who sleep on their backs often need a firmer, medium-thickness pillow. Stomach sleepers may prefer a thin pillow or none at all.

You should also consider the type of pillow that works best with your individual OSA treatment plan. Ask your sleep specialist for a recommendation if you aren’t sure which pillow type to consider.

Remember that it’s important to wash your pillow regularly and to replace it every one to four years. If your pillow is lumpy, too thin, discolored, or causes an allergic reaction, replace it right away.

Finding the Best OSA Treatment for You

OSA has different causes. Many people can benefit from changing their pillows and altering their sleep position. But that’s not the case for everyone. Some causes of OSA aren’t affected by your pillow. Your sleep medicine doctor will need to assess your unique situation before deciding what treatments can help you the most.

To get diagnosed, you’ll need to have a sleep study. Traditionally, this is done at a facility where a sleep expert monitors you during sleep. They’ll hook you up to sensors that measure details like your heart rate, blood oxygen levels, and brain waves. OSA can also be diagnosed with a sleep study at home. This doesn’t measure as many factors, but it can detect the disrupted breathing episodes that are associated with OSA.

CPAP therapy is one of the most effective ways to treat OSA. There are different types of CPAP machines you may be able to consider. Other treatment options include oral devices or surgery to prevent blockages and help keep your airway open.

It’s possible that a combination of lifestyle changes and medical treatment could be the best way to improve your breathing at night. But until your healthcare provider runs some tests, you won’t know. Since there are several ways to help treat OSA, you shouldn’t settle for something that’s not working for you.

Talk to your provider if you’re still having symptoms like excessive daytime sleepiness or if your prescribed treatment doesn’t seem to be helping. You may be able to explore other ways to manage your condition better.

Join the Conversation

On MySleepApneaTeam, people share their experiences with sleep apnea, get advice, and find support from others who understand.

What kinds of pillows have you tried? Let others know in the comments below.