Snoring Solutions: When Elevating Your Head Actually Works

Your partner snores. You've tried earplugs. You've tried elbowing them. You've considered separate bedrooms. Before you give up on shared sleep entirely, there's something simpler that actually helps a lot of people: elevation.

Why Snoring Happens

When you sleep flat on your back, gravity pulls your tongue and soft palate toward the back of your throat. This narrows your airway. Air rushing through the narrowed passage makes the tissues vibrate. That vibration is the snore.

Elevate your head, and gravity works differently. The tongue doesn't fall back as far. The airway stays more open. Less turbulence, less vibration, less noise.

How Much Elevation Helps?

Studies suggest 30-45 degrees makes the biggest difference. That's more than stacking a few pillows, which tends to kink your neck and create different problems. Proper elevation means raising from the waist up, keeping your spine aligned while opening the airway.

A 2026 study in the Journal of Clinical Sleep Medicine found that positional therapy (including elevation) reduced snoring in 60% of mild-to-moderate cases. That's not everyone, but it's more than half.

What Works for Elevation

Adjustable Bed Bases

This is the cleanest solution. An adjustable base lets you raise the head of your bed to exactly the right angle. You can fine-tune it over nights until you find what works. Many couples find that even 15-20 degrees reduces snoring significantly.

Wedge Pillows

Cheaper than an adjustable base, and sometimes enough for mild snoring. The downside: they can shift during the night, and they don't work well if you're a side sleeper who moves around.

Bed Risers (Head Only)

Putting blocks under the head of your bed frame raises the whole sleeping surface. This works but affects both partners and doesn't allow adjustment. Also makes your bedroom look a bit odd.

When Elevation Won't Help

Elevation helps with positional snoring, where the problem is airway collapse during sleep. It doesn't fix:

• Nasal congestion: If you snore because you can't breathe through your nose, elevation won't change that.
• Severe sleep apnea: If you actually stop breathing repeatedly, you need medical treatment, not just a bed adjustment.
• Structural issues: Deviated septum, enlarged tonsils, or other anatomical problems need medical attention.

If elevation doesn't help at all, or if snoring is accompanied by gasping, choking, or extreme daytime tiredness, see a doctor. Sleep apnea is a serious condition that needs proper diagnosis.

The Partner Solution: Split King

Here's the real challenge: the snorer needs elevation, but their partner might not want to sleep at an angle. A split king setup solves this.

Two twin XL mattresses on separate adjustable bases. Each person controls their own elevation. The snorer raises their head 30 degrees. The partner sleeps flat. Everyone wins.

This setup also helps when the snorer finally gets quiet but their partner can't fall back asleep because they're now at an awkward angle themselves.

Other Changes That Help Alongside Elevation

Elevation alone might not be enough. Combine it with:

• Side sleeping: Back sleeping is worst for snoring. A body pillow can help you stay on your side.
• Weight management: Extra weight around the neck increases snoring. Even moderate weight loss can help.
• Avoid alcohol before bed: Alcohol relaxes throat muscles, making collapse more likely.
• Stay hydrated: Dry mouth and throat tissues vibrate more easily.
• Bedroom humidity: Especially in Ontario winters, dry air irritates airways and worsens snoring.

What About Anti-Snoring Devices?

There's no shortage of products claiming to stop snoring: nose strips, chin straps, mouth guards, tongue retainers. Some work for some people. Most don't work for most people. Before spending money on gadgets, try the free or low-cost options: sleeping position, elevation, and lifestyle changes.

When to See a Sleep Specialist

If you snore every night, if your partner says you stop breathing, if you wake up gasping, or if you're exhausted despite sleeping enough hours, get a sleep study. Snoring can be harmless annoyance or serious health risk. The only way to know is proper diagnosis.

Try Before You Commit

Come to our Brantford store at 441½ West Street and try an adjustable base. Lie down. Raise the head. Feel what 30 degrees feels like. We have them paired with various mattresses so you can experience the combination.

If you're considering a split king, we can walk you through how that works for couples with different needs. No pressure, just information and the ability to actually try what you're considering.

Mattress Miracle: helping Brantford couples sleep in the same room since 1987.