Sleep Position to Stop Snoring: Finding the Right Posture for Quieter Nights

Last updated: September 4th, 2023


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Snoring can disrupt your sleep and affect your partner's rest.

Adjusting your sleep position can play a vital role in reducing snoring.

Learn the best sleeping position to avoid snoring, whether sleeping on your stomach helps, and how to position pillows for a quieter night's sleep.

What is the Best Sleeping Position to Avoid Snoring?

The best sleeping position to avoid snoring is sleeping on your side.

By lying on your side, you can prevent the base of your tongue from falling backward and obstructing the airway. Side sleeping keeps the airway open, reducing the likelihood of vibrations in the throat tissues that cause snoring.

Should I Sleep on My Stomach to Stop Snoring?

While sleeping on your stomach may help reduce snoring in some cases, it is generally not recommended due to potential strain on the neck and spine.

Stomach sleeping can also restrict breathing and worsen snoring for some individuals. Use positioning pillows to discourage this sleep posture if needed.

What's the Worst Sleeping Position to be in if I Want to Stop Snoring?

The worst sleeping position for snoring is sleeping on your back.

When you sleep on your back, gravity can cause the base of your tongue and soft palate to collapse backward, partially blocking the airway. This obstruction leads to turbulent airflow, resulting in snoring. Additionally, the natural curve of the spine in this position can cause the throat tissues to collapse more easily, exacerbating snoring.

Sleeping on your back is often referred to as the "snorer's position" because it is associated with a higher likelihood of snoring. If you are prone to snoring, avoiding sleeping on your back and adopting a side-sleeping position may help reduce snoring and improve your sleep quality.

How Do You Position Pillows to Stop Snoring?

Positioning pillows strategically can help encourage side sleeping and reduce snoring.

Here are some tips:

  • Body Pillow for Support: Place a body pillow behind your back to prevent rolling onto your back during sleep. This provides support and keeps you in a side-sleeping position.
  • Elevate Your Head: Elevating your head slightly with a thicker pillow can help open up the airway and reduce snoring. However, avoid using an overly thick pillow, as it can strain your neck.
  • Hug a Pillow: Hugging a pillow in front of your body can prevent you from rolling onto your stomach during sleep.
  • Tennis Ball Technique: Sew a tennis ball into the back of your pajama top to discourage sleeping on your back. This discomfort will prompt you to roll back onto your side if you attempt to sleep on your back.

Can I Wear a Mouthpiece While I am Laying on My Side?

Yes, you can wear a mouthpiece while lying on your side.

Many anti-snoring mouthpieces, such as mandibular advancement devices (MADs) and tongue stabilizing devices (TSDs), are designed to be worn comfortably in various sleep positions, including lying on your side. We have reviewed the best snoring mouthpieces to help you stop snoring.

When wearing a mouthpiece, it's essential to ensure that it fits securely and comfortably in your mouth.

The mouthpiece should not cause any discomfort or restrict your ability to breathe properly. If you experience any discomfort or difficulty breathing while wearing the mouthpiece, you should remove it immediately and consult with a healthcare professional or the manufacturer for guidance.

It's worth noting that some individuals may find that their snoring is more pronounced or improved in different sleep positions. While wearing a mouthpiece can be effective in reducing snoring, combining it with side sleeping, the preferred sleep position for snore reduction, may provide even better results for some people.

Ultimately, the effectiveness of a mouthpiece in different sleep positions may vary from person to person.

It's essential to find the most comfortable and effective combination of sleep position and mouthpiece use that works for you in reducing snoring and promoting better sleep quality. If you have any concerns or questions about using a mouthpiece while lying on your side, consult with a healthcare professional or the mouthpiece manufacturer for personalized advice and guidance.

Additional Considerations

Address other factors contributing to snoring, such as excess weight, alcohol consumption, smoking, and medications.

Making lifestyle changes alongside adopting a side sleep position can lead to more significant improvements in snoring and overall sleep quality.


Adjusting your sleep position is a simple yet effective way to stop snoring.

Side sleeping is generally best to keep the airway open and reduce vibrations in throat tissues. Avoid stomach sleeping due to potential neck and spine strain.

Position pillows strategically and consider lifestyle changes for optimal results. Enjoy a quieter and more restful night's sleep for you and your sleep partner.


What sleeping position reduces snoring?

Sleeping on your side is often recommended to help reduce snoring. When you sleep on your back, the base of your tongue and soft palate may collapse to the back wall of your throat, causing a vibrating sound during sleep. Side sleeping can help prevent this and keep the airway more open.

What position can I stop snoring naturally?

Side sleeping, particularly on your left side, can help stop snoring naturally. You can use a body pillow to maintain this position throughout the night. Some individuals also find that elevating the head of their bed slightly assists in minimizing snoring.

Should I sleep on my stomach to stop snoring?

Sleeping on your stomach isn't generally recommended to stop snoring, as it can place unnecessary strain on your neck and back. Furthermore, it might not effectively prevent the soft tissue in the throat from obstructing the airway. Side sleeping remains the most suggested position for snorers.

How do you sleep when someone snores loudly?

If someone beside you snores loudly, consider these strategies:

  1. Use earplugs designed for noise reduction.
  2. Invest in a white noise machine or use white noise apps on a mobile device to help drown out the snoring.
  3. Encourage the snorer to try anti-snoring devices or seek medical advice.
  4. Maintain a regular sleep schedule, which can help both of you sleep more soundly.
  5. Sleep in a different room if the snoring is excessively disruptive, but ensure you both spend quality time together before bed.

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