Key takeaways
- Sleep apnea is a condition that causes repeated cycles of breathing interruptions during sleep.
- While a pillow can’t cure sleep apnea, the right one may improve comfort and sleep quality.
- We believe Tempur-Pedic and Contour Living offer two of the best pillows for sleep apnea on the market.
It can be tough to sleep soundly when you have sleep apnea. Pauses in breathing can wake you and otherwise interrupt your slumber.
While a pillow can’t cure sleep apnea — the condition requires treatment to prevent complications — it may help your sleep quality.
Discover our top picks of the best pillows for sleep apnea below.
A note on price
- $ = under $50
- $$ = $50–$75
- $$$ = over $75
Still searching for the right sleep products?
Let us help. Shop our top picks for pillows by condition or sleep position to get the sound sleep you deserve.
You’ll find a few different kinds of pillows featured on the list above, including:
- Foam pillows. There are different types of foam, the most popular being memory foam. Foam helps to cradle the neck and head by offering contouring pressure relief. Some pillows feature removable foam layers that allow you to adjust the firmness level to your taste.
- Continuous positive airway pressure (CPAP) pillows. These pillows are designed to accommodate a CPAP mask, a machine that continuously pumps air into a mask to keep your airway open through the night. Using a CPAP-specific pillow can help make sleeping with a mask more comfortable. The pillows have cut-outs to prevent the mask from pressing on your face and nose.
- Wedge pillows. These triangular-shaped pillows can elevate your body position and provide relief from obstructive sleep apnea and other conditions, like acid reflux.
Healthline’s methodology for choosing the best pillow for sleep apnea
When choosing pillows to feature on this list, we opted for pillows that:
- Are good for stomach and side sleeping. Research suggests that many cases of obstructive sleep apnea happen because of a person’s sleeping position. In these cases, a simple change to your stomach or side — rather than your back — can make a difference in symptoms.
- Can help elevate the head. Sleeping on your back can make sleep apnea worse. However, if you can only fall asleep while resting on your back, elevating your upper body with something like a wedge pillow may help.
- Are compatible with CPAP machines. If you have moderate or severe sleep apnea, you may have difficulty sleeping while wearing a CPAP mask. Some pillows are designed to accommodate the bulky masks and prevent them from digging into your face.
- Have rave reviews. We checked customer feedback to make sure each pillow is rated highly.
- Are adjustable. If you’re lying on your stomach, a soft, thin pillow is usually most comfortable. For side sleepers, a firm or extra-firm pillow is key. That said, preference plays a part, too. That’s why we’ve included a couple of adjustable pillows that allow you to remove fill layers to accommodate your preferred sleeping position and pillow feel.
When shopping for a pillow for sleep apnea, your first consideration should be whether you need it to accommodate a CPAP mask or not. If the answer is yes, you’ll need a specialized pillow with an indentation for your mask and its tubing.
If you don’t use a CPAP device, the next consideration is whether you prefer to sleep on your back, side, or stomach. Sleeping on your back can worsen sleep apnea symptoms, but some people simply can’t fall asleep in any other position. If this describes you, you might find relief with a pillow that elevates your head — like one with a wedge design.
Stomach sleepers should look for a soft pillow, while side sleepers need firmer support.
If possible, look for a company with in-home sleep trials, so you can test whether the pillow helps with your symptoms, fits with your mask, and lets you sleep comfortably.
A pillow won’t cure sleep apnea, so you should talk with your doctor if you have trouble breathing at night. Those with moderate to severe sleep apnea may need a CPAP machine to help them breathe continuously through the night.
Changing your sleeping position and swapping out your pillow might help with sleep apnea. You may also want to consider:
- Oral devices. CPAP machines are effective, but they can be hard to get used to. Some people might have more success with oral devices. These are worn in the mouth to help align the jaw and keep the airway open.
- Weight loss. It’s important to note that most of the evidence for this is anecdotal. But it suggests that losing weight may help curb snoring and sleep apnea symptoms.
- Cutting out alcohol. Skipping alcohol, especially before bedtime, may help prevent sleep apnea symptoms.
- Nasal decongestants. For people with mild symptoms, nasal decongestants can help clear the airway and improve sleep quality. However, they alone will not help with sleep apnea.
Before trying any treatment options, talk with your doctor to see what they recommend. Not everyone will benefit from the same treatment.
Since sleep apnea symptoms occur while you’re sleeping, you might not be aware that you have the condition. But if your sleep partner complains that you snore loudly or seem to breathe funny at night, it might be worth talking with a doctor.
Other signs it may be time to seek advice from a medical professional include:
- feeling consistently sleepy throughout the day despite getting a full rest
- a frequent need to take naps, often long ones
- trouble staying awake
If you have a close relative with sleep apnea, you might also be at
The 3% rule is a specific criterion used during a sleep study. to score hypopneas, which are partial reductions in airflow.
If a person’s breathing slows down for at least 10 seconds and their blood oxygen drops by 3% or more, that event counts as a hypopnea.
Yes. Elevating the head can prevent airway obstruction. However, this will not work if your breathing issues result from central sleep apnea.
Cervical pillows can help with neck pain, but they’re not specifically designed to help people with sleep apnea. If you have neck pain and sleep apnea and tend to sleep on your back, you may find a cervical pillow comfortable.
They can help with mild sleep apnea, but they’re not intended to treat moderate to severe sleep apnea alone. A medical professional may recommend pairing CPAP treatment with a sleep apnea pillow to maximize comfort.
A new pillow won’t solve your sleep apnea symptoms. Still, it can help provide some relief — especially if you’re finding it hard to adjust to a new sleeping position or CPAP device.
If you suspect your grogginess and irritability during the day have something to do with interrupted breathing at night, be sure to talk with your doctor.