If you’ve ever been woken in the middle of the night to the sound of a freight train running through your bedroom, you’re not alone. Of course, there’s probably no train – it’s just your partner snoring.
About half of people snore at some point in their lives, though it is more common in men than women – about 40% of adult men are habitual snorers. Snoring tends to run in families, and it is common in people who sleep on their backs. Not only is it a nuisance to a bed partner, but heavy snoring could interrupt your quality of sleep and might be a risk factor for serious diseases like diabetes and stroke.
While light or occasional snoring may be nothing to worry about, frequent snoring can be disruptive for both you and your partner. Talk to your doctor about solutions and consider switching your mattress.
In this article, we’ll talk about snoring to learn what causes it and the associated health risks. You’ll learn how to stop snoring naturally and what to look for in a mattress to stop snoring. You’ll also see our top picks for the best mattresses for snoring along with answers to some frequently asked questions.
What Causes Snoring?
Everyone snores occasionally and it usually isn’t something to worry about. It happens when air doesn’t move freely through the nose and throat while you’re asleep, causing the surrounding tissues to vibrate. People snore for different reasons so, if you snore frequently, it’s worth finding out why.
These are some of the most common causes of snoring:
- Age – As you get older, the throat tends to narrow and muscle tone decreases so you may be more likely to develop a snoring habit.
- Obesity – Being overweight or out of shape, especially if you carry excess weight around your neck, can contribute to snoring.
- Anatomy – Men tend to have narrower air passages than women which makes them more likely to snore. Having a narrow throat, cleft palate, enlarged adenoids, or other anatomical abnormalities in the nose or throat can contribute to snoring as well.
- Illness – Blocked airways or a stuffy nose from illness or infections can make inhalation difficult.
- Habits – Smoking, taking certain medications, and consuming alcohol can lead to snoring. Tranquilizers like lorazepam increase muscle relaxation which can increase snoring.
- Sleep Position – Lying flat on your back can cause the flesh in the throat to relax, blocking the airway and causing you to snore. Changing sleep position might help.
Identifying the cause of your snoring problem is important, especially if you want to rule out serious conditions like sleep apnea. Sleep apnea is a sleep disorder in which breathing repeatedly stops and starts during sleep. In addition to loud snoring, sleep apnea often results in daytime sleepiness, poor concentration, and slow reflexes as well as an increased risk for depression and mood swings.
To determine the cause of your snoring, it helps to keep a sleep diary. If you have a sleep partner, they too might be able to help. If you snore only when sleeping on your back, changes in lifestyle or sleep habits may help. Closed-mouth snoring indicates an issue with the tongue and open-mouth snoring an issue with the throat.
If you snore in all sleep positions, it could be some more serious and you should seek treatment. Read on to learn more about the health risks associated with snoring.
What Are the Health Risks of Snoring?
Having a partner who snores can affect your quality of sleep, but what you may not realize is that it affects theirs as well, especially if they have sleep apnea. Sleep apnea is very common, affecting roughly 22 million Americans. Furthermore, about 80% of moderate and severe cases remain undiagnosed.
Your risk for sleep apnea increases if you are male, overweight, have a family history of sleep apnea, and have a small airway or enlarged tonsils. Having sleep apnea means your breathing starts and stops repeatedly throughout the night which, even if it doesn’t wake you, interferes with your quality of sleep. Over the long term, it increases your risk for serious health conditions.
People with sleep apnea have an increased risk for the following:
- Carotid atherosclerosis and stroke
- Arrhythmia (irregular heart rhythm)
- Heart disease
- Gastroesophageal reflux disease (GERD)
- Headache and migraine
- Mental health issues (like anxiety and depression)
- Nocturia or loss of bladder control
Sleep apnea can lead to dangerous complications, so it isn’t something you should ignore. If snoring is a mild or occasional issue for you or your partner, however, it may not require medical attention. Read on to learn some simple tips for how to stop snoring naturally.[alert type=”success” icon-size=”normal”]Read Also: 10 Best Hypoallergnic Mattresses for Allergy Sufferers in 2022[/alert]
Simple Ways to Stop Snoring
The best way to stop snoring is to find out what’s causing it. If it’s the result of an anatomical issue, you should talk to your doctor about potential solutions. Permanent solutions may require surgery, but there are special anti-snoring pillows and oral devices you can try as well.
Here are some simple tips for how to stop snoring:
- If you are overweight or obese, losing weight could reduce the amount of tissue in your throat and help with snoring.
- Try sleeping on your side instead of on your back – you can place a pillow behind you to keep you from rolling back over during sleep.
- Elevate the head of your bed by four inches to keep the airway open – use a wedge pillow or upgrade to an adjustable bed frame.
- Limit your consumption of alcohol before bed and don’t take sedatives – these substances relax the throat muscles which can lead to an increase in snoring.
- Use an anti-snoring mouthpiece – these devices pull the jaw forward or hold the tongue in place to keep the airway open during sleep.
When it comes to dealing with a snoring issue, it may be a matter of trial and error. You’ll need to experiment with different solutions to see what works and what doesn’t. If you find a method that works, stick with it! If you’re still struggling to deal with snoring, you might consider a new mattress.
What to Look for in a New Mattress
Getting a good night’s sleep is important for both daytime function and long-term health. If you or your partner snores, it could lead to long-term sleep deprivation and that’s not good for either of you.
The key to a good night’s sleep is finding the optimal combination of comfort and support. Comfort comes down to a matter of preference which largely depends on your sleeping style. If you snore, you may find that sleeping on your side rather than your back helps. If you can’t sleep on your side, it’s still important to find a mattress that supports your back and spine.[alert type=”warning” icon-size=”normal”]If you’re changing your sleeping position, you may also need to change your mattress to make sure you’re getting the support you need. The wrong mattress may put too much pressure on your shoulders and hips, allowing your spine to fall out of alignment which can lead to problems other than snoring.[/alert]
Here are some things to look for in a new mattress:
- Think about your budget before you start shopping – have an idea what price range you’re comfortable with so you can immediately rule out the options over that range.
- Ask yourself how you want the mattress to “feel” – memory foam has more sink than latex or springs, so go with that if you want to feel like you’re sleeping “in” not “on” the mattress.
- Consider temperature regulation – if you’re a hot sleeper or share your bed with a partner, look for cooling materials like gel and copper foam or go with a hybrid or innerspring mattress.
- Choose a firmness level appropriate for your sleeping style – stomach and back sleepers need a little extra firmness to support spine alignment while side sleepers may need additional contouring for pressure relief on the shoulders and hips.
- Think about upgrading to an adjustable bed frame and choose a mattress that’s compatible – an adjustable frame allows you to raise the head of the bed to reduce snoring.
- Look for high-quality materials, especially if you suffer from asthma or allergies – check for CertiPUR-US and OEKO-Tex certifications for safety.
Now that you know more than you ever wanted to about snoring, you’re ready to start shopping for a new mattress. Take what you’ve learned here and check out the options we’ve recommended to find the perfect mattress for you and your partner.
The Best Mattresses for Snoring
When it comes to finding the best mattress for snoring, it really comes down to what makes you feel most comfortable. Choosing a mattress is about finding something both you and your partner like that accommodates your sleeping styles. Consider your preferences for firmness and materials, then take a look at the options we’ve reviewed below.
Here are our top picks for the best mattress to stop snoring:
Best Overall: Getting a good night’s sleep is all about finding the comfort level that helps you fall asleep and the support that keeps you asleep. DreamCloud is a luxury hybrid mattress that combines premium memory foam with an innerspring base to deliver contouring comfort on top with pressure-relieving support throughout. It is also surprisingly affordable for a luxury mattress.
The DreamCloud mattress is a great choice for snorers because it works well for all sleeping styles, it works well with adjustable frames, and it comes with a 365-night sleep trial. This mattress features a cashmere blend Euro pillow top which delivers the perfect combination of softness and breathability as well as multiple layers of high-density memory foam. It’s all supported by a 5-zone pocket coil system with edge-to-edge support and a porous foam base for stay-put control.
Buying a new mattress is a considerable investment, so you’ll be glad to know DreamCloud offers free shipping and returns on top of competitive pricing. If you don’t love it, return it within the year hassle-free. You’ll also rest easy knowing your mattress is covered by a lifetime warranty.
- Pros: Memory foam and encased coils, comfort and support, luxury materials and design
- Cons: Hybrid mattresses tend to be fairly heavy
A good night’s sleep shouldn’t be a luxury. If you’re looking for an affordable mattress, consider Amerisleep. They offer five different options as well as several hybrid mattresses, all of which are competitively priced. If budget is your primary concern, we recommend the AS1.
The Amerisleep AS1 mattress offers gentle-but-firm support while relieving pain and pressure points. This mattress is made of plant-based Bio-Pur material which features an open-cell design, keeping you cool and comfortable all night long. The mattress is designed for durability, so it won’t sag or develop soft spots and it is covered by a 20-year warranty. Amerisleep mattresses work well on adjustable bed frames and they come with a risk-free 100-night sleep trial as well as free shipping and returns.
If the AS1 doesn’t seem like the right fit for you, try one of the other options. For a soft feel, try the 14-inch AS5. If you prefer something in the middle, the AS2, AS3, and AS4 are rated medium firm, medium, and medium soft. All mattresses come with an ultra-breathable cover and Greenguard fire sock.
- Pros: Affordably priced, durable foam construction, designed for support and cooling comfort
- Cons: May be too firm for some sleepers, could have better edge support
Best Luxury: You deserve the best night of sleep money can buy and Helix has the mattress to deliver it. The Helix Midnight Luxe is a luxury hybrid mattress rated medium firm, designed to offer the ideal combination of comfort and pressure relief. When you sleep well and your body is properly supported, you may snore less and that’s good news for both you and your partner.
The Helix Midnight Luxe consists of six layers of comfort and spine support. The base is a layer of DuraDense foam which provides support and durability, topped with the Zoned Body Shape layer that consists of over 1,000 individually wrapped coils that cradle the body and align your spine. On top is a transition layer of high-grade foam topped with a support layer of cooling gel visco foam. You’ll also enjoy a memory foam comfort layer and breathable pillow top made with Tencel cooling fabric.
Not only does Helix deliver superior quality, but you’ll enjoy a 100-night risk-free sleep trial with free shipping and returns. All mattresses are made in the USA and are OEKO-Tex certified for safety. Plus, they are covered by a 10-year warranty for peace of mind.
- Pros: Luxury hybrid design, medium firmness level, comfort and pressure relief, 100-night sleep trial
- Cons: Fairly expensive compared to some brands
Best Hybrid: If you’re having trouble choosing between a memory foam or innerspring mattress, you may be glad to know that you don’t have to choose at all! Hybrid mattresses give you the best of both worlds and the Ide Sleep Hybrid could be the perfect option. This mattress is made from premium-quality materials that provide the support and pressure relief you need along with the cooling benefits you want.
In addition to being made from premium materials, the Idle Sleep Hybrid is a unique dual-sided hybrid mattress that lets you choose from two sides at the price of one. On one side, you’ll find a medium firmness level (6-7/10) and on the other a luxury firm feel (9-9.5/10). Support for this mattress comes from a 6-inch layer of edge-to-edge pocketed coils and a 1-inch layer of transition foam. You’ll also find a 2-inch layer of Idle Cooling Buoyancy Foam for temperature regulation and pressure relief, plus a 1-inch contouring quilted foam cover. The mattress also has handles for easy carrying.
- Pros: Unique dual-sided design, breathable coil and foam combination, generous 18-month trial
- Cons: Fairly heavy and hard to move, requires 30-night break-in period
Best All Foam: Many people who snore find memory foam mattresses to be both comfortable and supportive. The Puffy Lux is a great choice because it provides cooling comfort and spine-alignment, not to mention the pressure relief you need for side sleeping. It also comes with a 101-night sleep trial and free shipping.
The Puffy Lux is a 14-inch all-foam mattress that adapts to all sleeping styles and keeps you cool during the night. With climate-adaptive materials, this mattress doesn’t retain heat like traditional memory foam and it offers an excellent level of support and contouring for all-night comfort. This mattress comes with a luxury cover for breathability and it works well on any surface, including adjustable beds.
What makes the Puffy Lux unique from the original Puffy is the combination of Puffy’s Cooling Cloud and Body-Adapting Dual Cloud foam which work together to minimize strain on pressure points. This keeps your spine in proper alignment and your neck supported to keep the airway open for easy breathing.
- Pros: Medium firmness level, four layers of foam, cooling properties, comfort and support
- Cons: May not be firm enough for some sleepers
Best Latex: Memory foam provides excellent pressure relief, but some people find that it sinks too much for their preferences. Latex is a material with a similar feel, but a slower response time so it has a bit more bounce. If you like the feel of memory foam but you’re concerned about breathability and response, consider a latex mattress like Zenhaven by Saatva.
When it comes to quality, Saatva pulled out all the stops with the Zenhaven mattress. This model features proprietary 5-zone comfort layers made from 100% natural Talalay latex that give you firmer support where needed for optimal spine alignment. Every layer has pinholes for breathability and the mattress is wrapped in an organic cotton cover with an organic wool layer on top for added breathability and moisture wicking. Zenhaven also offers dual-sided convenience with a Luxury Plush side (4-5/10) as well as a Gentle Firm (7-8/10) side – just flip the mattress to your preferred side.
- Pros: Made from natural and organic materials, flippable design with 2 firmness levels, no off-gassing
- Cons: Significantly more expensive than many models, neither side may be ideal for side sleepers
Best for Adjustable Bases: Elevating the head of your bed helps reduce snoring, but some people find it uncomfortable to sleep on wedge pillows. If you’re considering making the upgrade to an adjustable frame, the Loom & Leaf mattress by Saatva is a good choice. Plus, it comes in two firmness levels so you can choose according to your preference, taking your body weight into consideration.
The Loom & Leaf mattress is made from premium materials including quilted organic cotton and proprietary Spinal Zone Gel foam. It incorporates multiple layers of premium memory foam as well for deep contouring and luxurious comfort. This mattress comes with a 120-day sleep trial with 0% APR financing available. It’s hard to do better than the Loom & Leaf mattress if you’re looking for an all-foam mattress designed for adjustable bed frames.
- Pros: Made with premium materials, two firmness levels to choose from, designed for adjustable bases
- Cons: Fairly expensive compared to many models, may be too firm for some users
Best for Hot Sleepers: No matter how supportive your mattress is, it won’t be comfortable if it gets too hot. If you tend to struggle in the heat, you’ll want a mattress that wicks away body heat rather than trapping it around you. The Bear Pro mattress is designed with cooling in mind, and it is competitively priced.
The Bear Pro mattress is an excellent choice for snorers because it delivers plenty of support without compromising on comfort. This mattress consists of five layers of premium foam, starting with a base layer of high-density support foam. Over that, you’ll find a responsive layer of transition foam followed by a layer of gel memory foam to remove unwanted body heat. On top is a layer of copper-infused foam and it is all wrapped in a breathable Celliant cover. Simply put, this mattress sleeps cool.
- Pros: Designed for cooling comfort, CertiPUR-US Certified foams, copper is antiviral/antibacterial
- Cons: May be too firm for some sleepers, may not be supportive enough for very heavy sleepers
Best for Side Sleepers: Sleeping on your side is the best position to reduce snoring, but it can put extra pressure on your hips and shoulders. You need a mattress that contours to your body, relieving pressure from these areas without compromising core support. The best mattress we’ve found for side sleepers is the Layla memory foam mattress which also features a flippable, two-sided design.
The Layla mattress is made with cooling copper-gel memory foam as well as Layla Max AirFlow foam to keep you cool and comfortable all night long. Choose between a firm and soft side, flipping the mattress to your preference. It has a support layer for high-density foam in the middle for durability and is wrapped in a luxurious fabric cover that can be removed for easy cleaning. Affordably priced and built to last, the Layla mattress offers exceptional value because it can accommodate a change in preference for firmness level, saving you the cost of buying a new mattress after just a few years.
- Pros: Flippable firm to soft, cooling gel foam layers, support core for motion transfer control
- Cons: Slow response foam may make it tough to change positions
Best for Stomach Sleepers: When sleeping on your stomach, you need a mattress that has enough cushion to relieve pressure from the hips but enough firmness to support your core to keep your spine aligned. The WinkBed hybrid is our top choice for stomach sleepers because it really delivers on comfort, pressure relief, and support.
This luxury hybrid mattress combines a coil-on-coil design with a quilted, two-layer gel-infused foam Euro-pillow top to help you have the best sleep of your life each and every night. The WinkBed is built on a base of individually wrapped coils with the Extra-Edge support system to prevent sagging. On top of that layer sits a second layer of microcoils for additional motion isolation and added air circulation. The mattress is topped with a Euro pillow top and a Tencel cooling cover for ultimate luxury.
- Pros: Hybrid coil-on-coil design, cooling Tencel cover, great pressure relief and motion isolation
- Cons: Somewhat expensive compared to other models, shipping may be slower than some companies
It’s just a fact of life that some people snore. Maybe it’s you or maybe it’s your partner but, no matter who it is, it’s probably affecting your quality of sleep.
Sleep apnea is a common cause for snoring and it can be serious, but if your doctor clears you it means changing your sleeping position, your lifestyle, or simply your mattress could be the solution. There’s no magical anti-snoring mattress out there, but a mattress that supports your body and spine might help. We’ve done our best to provide you with the info you need to shop smart.
If you’re ready to start shopping for a new mattress, take what you’ve learned here and put our tips to use. Check out our recommendations above to get started!
Frequently Asked Questions
- Can an old mattress cause snoring? – A sound sleep is all about keeping your spine properly aligned. An old mattress may not provide the support your body needs, allowing your hips, shoulders, or back to sink in a way that throws your spine out of alignment. An unsupportive mattress can also put extra tension on your upper back and neck, restricting your airway and causing snoring. Upgrading to new mattress could help.
- What is the best mattress for snoring? – Sleeping on your back tends to make snoring worse, so consider switching to your side and choose a mattress that provides support for side sleeping. The best mattress for side sleepers is typically a little softer than a mattress for stomach or back sleepers, but it should still be supportive for proper spine alignment. Memory foam mattresses are excellent for pressure relief. If you prefer an innerspring mattress, however, you can find one with a memory foam or pillow top.
- Do anti snore pillows work? – The best pillow for snoring is one that keeps your neck in proper alignment with your spine and relieves pressure to prevent airway collapse. You don’t necessarily need to buy something labeled “anti-snore,” but choose a pillow that offers the right combination of contouring, cushion, and support.
- Will an adjustable bed stop snoring? – Sleeping on your back is the position most likely to cause snoring, so you should consider switching to your side. If you can’t fall asleep that way, elevating the head of your bed might help. An adjustable bed enables you to raise or lower the head of the bed as well as the feet – some beds even allow you to adjust the two sides separately. Adjustable beds are great for snoring and they work well for side sleepers too because you can adjust them to the shape of your body to relieve pressure from the hips and shoulders while supporting the midsection.
- What sleeping position is best to stop snoring? – The best sleeping position to stop snoring is side sleeping. When you sleep on your back, it sometimes allows the tissues in your throat to collapse, blocking the airway. No matter what position you sleep in, however, it’s important to find the right mattress and pillow to keep the spine and neck aligned.