The Best Sleeping Position to Stop Snoring (and How to Stay in It)

The verdict: left side, slightly elevated

Side-sleeping keeps the tongue and soft palate from collapsing backward into the airway. Left-side specifically improves digestion and may reduce reflux, another snoring trigger.

Why back-sleeping is the worst

Gravity pulls the tongue, soft palate and uvula backward, narrowing the airway by up to 50%. About 30% of snorers are 'positional snorers' — they only snore on their back.

Stomach-sleeping isn't the answer either

It does prevent tongue collapse but causes neck strain and limits chest expansion, so it's a trade you don't want to make long-term.

How to stay on your side all night

• Tennis-ball trick: a tennis ball in the back-pocket of a t-shirt worn back-to-front.
• Body pillow: hug a long pillow that physically prevents you from rolling.
• Positional vibration device: a small belt-worn gadget that buzzes when you roll onto your back.
• Wedge pillow: 30-degree elevation reduces palatal vibration even on your back if side-sleeping fails.

Position alone isn't always enough

If you have nasal-origin snoring (whistling, blocked nose, allergies), side-sleeping helps a little — but a nasal strip helps a lot. For mixed snorers, do both.