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Time to read 9 min
Side sleeping (lateral position) is widely considered the most effective. It prevents the tongue and soft tissues from collapsing backward into the throat, keeping the airway open more consistently than other positions.
Gravity is the enemy here. When you lie on your back (supine position), gravity pulls the tongue and soft palate down against the back of your throat, narrowing the airway and causing the vibration we know as snoring.
Yes. Elevating your head and upper torso by about 4 to 6 inches can use gravity to your advantage. This angle helps keep the airways open and prevents the tongue from falling back, unlike lying completely flat.
While stomach sleeping can reduce snoring by keeping airways open, it is generally not recommended by experts. It places significant strain on the neck and spine, often trading airway issues for orthopedic pain.
Snoring ruins sleep quality, not only for you but often also for your sleeping partner. Many people are aware that your sleep position is one of the factors that determines if you snore (and how severely - more reasons: Why do people snore). So, is optimizing your sleep position an effective (and simple) way to combat snoring and sleep apnea?
In this article, we dissect the impact of the three most common sleeping positions: back sleeping (supine sleeping), side sleeping and stomach sleeping. We also provide a science-backed evaluation as to whether or not you can change your natural sleep position to reduce snoring.
Not all sleep positions are created equal when it comes to airway obstruction. If you are analyzing your own sleep habits, here is the general hierarchy of snoring risk based on clinical data:
High Risk: Back Sleeping (Supine). This is the leading positional cause of snoring and Obstructive Sleep Apnea (OSA).
Moderate Risk: Stomach Sleeping (Prone). While often effective for silencing snores, it introduces other risks to spinal health.
Low Risk: Side Sleeping (Lateral). This is the clinical gold standard for maintaining an open airway naturally.
Side sleeping, clinically referred to as the lateral decubitus position, is widely regarded by sleep specialists and ENT doctors as the most effective natural sleep position to reduce snoring. The mechanics are simple but powerful: it neutralizes the effect of gravity on your upper airway.
When you sleep on your side, gravity pulls your tongue and soft palate sideways rather than backward. This prevents the heavy soft tissues from collapsing into the back of your throat (the pharynx). This helps keep your airways open and prevent snoring.
The "Left Side" Advantage: While both sides effectively reduce snoring, the medical community often emphasizes the left lateral position.
This is because your stomach's natural curvature allows for better digestion and significantly reduces Acid Reflux (GERD) events when you sleep on your left side.
Sleeping on your back (Snoring Remedy for Back Sleepers), or the supine position, creates a "perfect storm" for airway obstruction. It is the most common position associated with positional sleep apnea because it places your anatomy in direct conflict with gravity.
The Mechanics of Obstruction: In this position, the jaw (mandible) tends to recede slightly. Simultaneously, gravity pulls the tongue and the soft palate directly backward against the posterior pharyngeal wall. This narrows the air passage and causes vibrations (aka snoring).
Stomach sleeping, or the prone position, is often deceptive. Strictly speaking, it is quite effective at stopping snoring. Because you are facing down, gravity pulls the tongue and soft palate forward and away from the throat. This helps improve natural airflow. However there are other medical reasons why stomach sleeping is not ideal:
Now that you understand that sleeping position impacts snoring, let’s discuss if you can actually change your natural sleep position to reduce snoring (and alleviate sleep apnea).
While doctors often advise patients to avoid the supine (back) sleeping position to mitigate Obstructive Sleep Apnea (OSA) and snoring, clinical data suggests that conscious intent ("willpower") is insufficient for altering long-term sleep posture. Sleep position is an unconscious habituated behavior. Once the cortical brain disengages during sleep onset, voluntary muscle control is lost, and the body naturally reverts to its preferred comfort position.
Comparative studies consistently demonstrate that "sleep hygiene advice alone" (relying on the patient's willpower) results in negligible reduction in supine sleep time compared to active Positional Therapy (PT) devices. Without physical feedback (e.g., tactile resistance or vibration) to trigger a subconscious roll-over response, patients fail to maintain the therapeutic position. Therefore, relying on willpower is clinically considered an ineffective strategy for treating position-dependent sleep disorders.
If you struggle to maintain the side-sleeping position, you can try physical cues to overcome less ideal sleep positions:.
The Pillow Wall: Using a full-length Body Pillow creates a physical barrier that stabilizes your torso and prevents you from rolling backward.
Neck Support: If side sleeping causes shoulder pain, swap your standard pillow for a contoured Cervical Pillow to keep your neck in a neutral position.
The "Tennis Ball" Technique: For a zero-cost solution, sew a tennis ball into the back of your shirt. If you subconsciously roll onto your back during deep sleep, the pressure from the ball will gently nudge you back onto your side. (Not recommended as it will interrupt your deep sleep state).
Stop Stacking Your Pillows, it can actually make it worse! It pushes the neck into an awkward position, restricts airflow, and can cause neck stiffness. Instead, lift your whole upper body, not just your head.
You can achieve this with a Bed Wedge Pillow or an adjustable bed base. Using a firm Bed Wedge Pillow or an adjustable bed base creates a steady incline (usually 7–10 inches high), and using gravity to keep the tongue from falling back, without bending the neck.
What are the Pros? This position is the gold standard for stopping Acid Reflux (GERD), which often triggers throat swelling and congestion, all while keeping the spine aligned and pain-free. By forcing you to sleep on your back, gravity helps to drain nasal passages, making it ideal for allergy sufferers, plus your facial skin doesn’t have any contact with anything, which is a good way to avoid acne. Unlike CPAP machines, a wedged bed is completely silent and requires no maintenance.
What are the Cons? Not every bed has an adjustable bed base, and not every person sleeps only in the back position. Many find themselves sliding down the wedge when in a deep sleep state. For some people, this solution doesn't always prevent the jaw from falling open during deep REM sleep. Just like pillows, you have to find the firmness, fabric, and all the other factors to suit/tailor your preference for good sleep.
Here is the summarization for the Pros and Cons of the Wedge Strategy:
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A Mandibular Advancement Device (MAD) works by gently physically moving the lower jaw forward to keep the airway open. Essentially, it is a custom-fitted mouthguard that holds your jaw in a forward position. Because your tongue is attached to your jaw, this pulls the tongue forward, preventing it from collapsing and blocking the throat. This treatment significantly reduces your mild sleep apnea.
What are the Pros? It tackles two problems at once. Not only does it treat snoring/apnea, but it also acts as a night guard for those who suffer from Bruxism (teeth grinding). Unlike wedges or CPAP masks, MAD allows you to have all the sleeping positions you want, with an immediate effect on use. And the most beneficial thing is that no "habit building" is required. It works on the very first night.
What are the Cons? During the first few days, your body needs to get used to the mouthpiece. You may experience light jaw soreness.
Here is the summarization for the Pros and Cons of MAD:
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The science is straightforward. If you can prevent gravity from blocking your airway or keep your jaw still, you can significantly reduce your snoring. We have analyzed the three levels of intervention. Now, you must choose the one that fits your lifestyle and anatomy.
Here’s Your Action Plan:
Start with Behavior (The "Zero Cost" Test): Try Side Sleeping for three nights. Use a body pillow or the "tennis ball trick" to stay in position. If the noise stops, your problem is purely gravitational and if you happen to be one of the few lucky ones who can modify their sleep position permanently, then your problem is solved.
Advance to Appliances (The "Definite" Fix): If you have tried position and elevation but still wake up exhausted, anatomy beats gravity. This means your jaw structure is likely the root cause. A Mandibular Advancement Device (MAD) is a highly effective, affordable and non-intrusive option to tackle the root cause of snoring.
Check out our FDA cleared and US made Anti-Snoring Mouthpiece to finally wake up well rested!
The left side position is widely considered the best. Not only does side sleeping prevent the tongue from falling back into the airway, but it also aids digestion and reduces acid reflux (GERD), a known trigger for throat swelling and snoring.
The Wedge Pillow is the "Gold Standard" for you. By elevating your torso, you use gravity to keep stomach acid down and keep the airway open. However, if you find yourself sliding down the wedge at night, many patients combine the wedge with a VitalSleep Anti-Snoring Mouthpiece to ensure their jaw stays forward even if they slip flat.
The "Tennis Ball Trick" relies on discomfort to wake you up slightly so you roll over. If you are a deep sleeper or if your mattress is very soft, the ball simply sinks in and fails to alert you. You need a solution that works mechanically, like a Mandibular Advancement Device (MAD), rather than relying on behavioral cues.
No, and you shouldn't. Piling up standard pillows often causes your chin to tuck toward your chest, which narrows the airway and makes snoring worse. A bed wedge is superior because it elevates your entire torso, keeping your neck straight and your airway open.
While stomach sleeping effectively stops snoring by pulling the tongue forward, it is not recommended by doctors. This position forces your neck into a sharp 90-degree twist, which strains the cervical spine and increases pressure in the lower back. Side sleeping is the safer compromise for long-term health.
Snoring is caused when neck muscles relax and go limp. Excessive fatigue or alcohol consumption acts as a sedative, causing these throat muscles to relax even more than usual. This creates a "floppier" airway that vibrates more violently, leading to louder snoring.
David Hernandez
David is the founder of VitalSleep.com. David has been helping his customers with their snoring issues since 2009.
