Can Elevating Your Head at Night Help Reduce Snoring?

Snoring is one of those sleep issues that often gets brushed off, until it starts to affect the quality of rest. Whether you're the one snoring or you're sleeping next to someone who does, the disruptions can add up quickly. One approach some people explore is changing the position of the upper body during sleep. Raising the head slightly has been studied in a few settings, but does it actually make a difference? Let’s look into what current evidence and real-world experience suggest.

How Elevating Your Head Can Help with Snoring

Snoring can happen when airflow through the nose or throat becomes partially blocked during sleep. That blockage causes surrounding tissues to vibrate, creating the sound. A few common factors can increase the chance of this happening:

• Sleeping on your back

• Relaxed throat muscles

• Nasal congestion

• Excess weight

• Drinking alcohol before bed

Your sleep position can play a key role. When lying flat, gravity can encourage the tongue and soft tissues to fall backward, narrowing the airway. This may increase the chance of snoring, especially for people who tend to snore more when lying flat on their backs.

Raising the head slightly changes how gravity interacts with the airway. Instead of drifting backward, soft tissues may stay forward, which could help some people maintain a more open airway. In some cases, this shift might reduce the amount of vibration that leads to snoring.

In one home-based observation involving 25 self-reported snorers, participants tried sleeping with their upper bodies raised at a 12-degree angle. Over more than 1,000 nights of data, researchers observed a 7% average reduction in snoring duration when compared to sleeping flat. Some participants also self-reported waking up less frequently and feeling better rested. While the study wasn’t conducted in a clinical setting and focused on individuals without diagnosed sleep disorders, it offers insight into how elevation may support improved rest in everyday environments.

So while head elevation won’t work for everyone, it’s a simple positional change that could be worth trying, especially for those dealing with mild or positional snoring.

Simple Ways to Elevate the Head While Sleeping

There’s no one-size-fits-all solution. The best method depends on what feels stable and comfortable for your sleep style.

1. Wedge Pillows: Foam wedges are angled to support the upper body. They’re widely available and come in different sizes. Some people, especially side sleepers, may find them less comfortable over time.

2. Adjustable Bed Frames: These let you elevate the head of your mattress with a remote or preset setting. While more expensive, they allow for precise control and generally stay in place.

3. Bed Risers or DIY Elevation: Some people raise the entire bed frame using sturdy blocks or risers. This creates a gradual incline across the whole mattress. If you go this route, make sure your setup is stable and safe.

When Elevation Might Make a Difference

Back Sleepers

People who mostly snore when lying on their backs may notice changes with a head-elevated position. This setup might change how the tongue and soft tissues settle during sleep, which could reduce snoring in some back sleepers.

People With Nasal Congestion

Some people find that sleeping with the head slightly elevated helps with nasal comfort and reduces feelings of stuffiness. This can sometimes improve airflow through the nose.

Those Experiencing Mild Disruptions

Some people report lighter snoring, fewer awakenings, or deeper rest when trying a mild incline. While not a solution for everyone, it may offer subtle improvements without major adjustments to routine.

Things to Keep in Mind

When trying out head elevation for snoring, comfort is key. While the idea of raising your upper body sounds simple enough, going too steep can lead to strain in your neck or back, especially if you tend to sleep on your side. That’s why many people try a mild incline, typically between 7.5 and 30 degrees or about 4 to 8 inches. The optimal angle varies based on individual factors like sleep position and anatomy.

It’s also important to understand that this approach won’t work for everyone. Snoring can happen for different reasons, including how the body is positioned during sleep, certain daily habits, or individual sleep patterns. For some, elevating the head might help a little, but not solve the issue completely. In those cases, combining elevation with other changes may be more effective.

And finally, it’s worth noting that while elevating the head may be helpful in some cases, it’s not a substitute for professional guidance. If snoring comes along with things like gasping, choking, or excessive daytime tiredness, it’s best to talk to a healthcare provider for further evaluation. In those situations, it’s a good idea to check in with a healthcare provider to understand what’s really going on. Elevating your head can be one piece of the puzzle, but it shouldn’t take the place of a full evaluation when needed.

Recap: What You Can Try Tonight

Thinking of testing out head elevation? Here’s a quick checklist:

• Try sleeping with a wedge pillow or raising the head of your bed

• Aim for a mild incline (typically between 4 to 8 inches or 7.5 to 30 degrees), depending on what feels comfortable, the ideal angle can vary from person to person

• Track how rested you feel in the morning or whether you wake up less

• If possible, monitor snoring using an app or input from a partner

This approach is simple to try and might be worth exploring to see how it affects your sleep experience. And if it doesn't work? There are other simple ways to continue exploring better sleep setups.

Conclusion

Raising the head during sleep can be one of several small adjustments to consider if snoring is becoming a concern. While it won’t work for everyone, it’s a low-risk option that some people find helpful for reducing snoring sounds at night.

Everyone’s sleep needs are different. Trying out positional changes is a way to learn more about what works best in your own space, on your own terms.

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