Sleep & Snoring Guide
Best Sleeping Position to Stop Snoring: Side, Back or Stomach?
Discover which sleeping position may help reduce snoring, whether your left or right side is better and how nasal strips, pillows and mouth tape can support quieter sleep.
Updated July 2026 • 9 min read • Fact-checked
The Short Answer
Side sleeping is generally the best sleeping position for reducing snoring.
Sleeping on your side can help prevent the tongue and soft tissues from falling backwards and narrowing the airway. Back sleeping is usually the position most likely to make snoring worse.
For people whose snoring is also connected to restricted nasal airflow, pairing side sleeping with nose strips for snoring may support clearer nasal breathing throughout the night.
If you can breathe comfortably through your nose but regularly sleep with your mouth open, carefully used sleep mouth tape may also help encourage closed-mouth nasal breathing.
Quick Ranking
Best Sleeping Positions for Snoring
Understanding Positional Snoring
Why Does Your Sleeping Position Affect Snoring?
Snoring occurs when air moves through a narrowed airway and causes tissues in the nose, mouth or throat to vibrate.
When you lie on your back, gravity can pull the tongue and surrounding soft tissues towards the back of the throat. This reduces the space available for airflow and may make snoring louder or more frequent.
Turning onto your side can help keep these tissues from falling directly backwards. This is why side sleeping is commonly recommended as a simple first step for positional snoring.
What is positional snoring?
Positional snoring is snoring that becomes noticeably worse in one sleeping position, most commonly while lying on the back, and improves after turning onto the side.
Best Overall Position
Side Sleeping for Snoring
Side sleeping is generally the most practical sleeping position to try if you want to reduce snoring naturally.
Potential benefits include:
- Reduces the tendency of the tongue to fall backwards
- May create more space through the throat
- Can reduce position-dependent snoring
- May be easier to maintain with the right pillow
- Works well alongside nasal airflow support
If nasal congestion or narrow nasal passages also contribute to your snoring, wearing On The Nose Co. nose strips for snoring may help support clearer nasal breathing while you sleep on your side.
Shop Nose Strips for Snoring →Is the Left or Right Side Better for Snoring?
For reducing positional snoring, the most important factor is usually sleeping on either side rather than on your back.
Sleeping on Your Left Side
Left-side sleeping may feel more comfortable for people who experience reflux or heartburn at night. Because reflux may irritate the throat and contribute to disturbed sleep, the left side may be a useful option for some snorers.
Sleeping on Your Right Side
Right-side sleeping may be equally effective for positional snoring if it is the more comfortable side for you. Comfort matters because you are more likely to remain in a position that does not cause shoulder, hip or back pain.
Choose the side that feels most comfortable and allows you to stay off your back for the greatest portion of the night.
Most Likely to Worsen Snoring
Why Back Sleeping Can Make Snoring Worse
Back sleeping allows gravity to pull the tongue, jaw and soft tissues towards the rear of the throat. This may narrow the airway and increase vibration.
Signs your snoring may be position dependent include:
- Your partner says you snore louder on your back
- Your snoring improves after you are rolled onto your side
- You wake with a dry mouth after sleeping face-up
- You tend to wake while gasping or choking
Does Sleeping on Your Stomach Stop Snoring?
Stomach sleeping may reduce snoring for some people because the tongue is less likely to fall directly towards the back of the throat.
However, stomach sleeping is not usually the first recommendation because it requires the neck to remain turned for long periods and may cause neck, shoulder or lower-back discomfort.
Try side sleeping with a supportive pillow before switching to full stomach sleeping.
Improve Your Setup
Can Elevating Your Head Reduce Snoring?
Gently elevating the upper body may help reduce airway narrowing and improve comfort for some people.
A wedge pillow or adjustable bed is generally more supportive than stacking several soft pillows. Too many pillows can push the chin towards the chest and potentially make breathing feel more restricted.
Best anti-snoring pillow setup
- Use one supportive pillow that keeps the neck neutral
- Keep the head aligned with the spine
- Place a pillow between the knees for side-sleeping comfort
- Use a wedge underneath the upper body rather than only the head
How to Stop Rolling Onto Your Back
Use a Body Pillow
Hugging a long body pillow can make side sleeping more comfortable and create a physical barrier that discourages rolling.
Place a Pillow Behind Your Back
A firm pillow behind your back may reduce the likelihood of rolling completely onto your back during sleep.
Try a Positional Sleep Aid
Positional sleep trainers are designed to discourage back sleeping. Some people also use the traditional tennis-ball method, although purpose-designed options may be more comfortable.
Improve Mattress and Pillow Comfort
Shoulder or hip pressure may cause you to abandon side sleeping. A suitable mattress and supportive pillow may make the position easier to maintain.
Support Clearer Nasal Airflow
On The Nose Co. Nose Strips
External nose strips gently lift the sides of the nose to support easier nasal breathing during sleep without medication.
Mouth Breathing Support
Can Mouth Tape Help While Side Sleeping?
Some people continue to breathe through their mouth even when sleeping on their side. If your nasal passages are clear and you can breathe comfortably through your nose, sleep mouth tape may help encourage closed-mouth breathing.
Mouth tape should not be used if your nose is blocked, you feel short of breath, you are unwell, you have consumed excessive alcohol or sedating medication, or you suspect sleep apnoea.
Shop Sleep Mouth Tape →A Practical Routine
The Ultimate Drug-Free Anti-Snoring Stack
- Sleep on your side rather than your back.
- Use a supportive pillow that keeps your neck aligned.
- Apply an On The Nose Co. nose strip to clean, dry skin.
- Clear nasal congestion with saline if appropriate.
- Avoid alcohol for at least three hours before bedtime.
- Consider mouth tape carefully only when nasal breathing is clear and comfortable.
Sleeping Positions Compared
| Position | Snoring Potential | Main Benefit | Main Drawback |
|---|---|---|---|
| Side | Best option | May keep airway more open | Possible shoulder or hip pressure |
| Elevated side | Excellent option | Combines position and elevation | Requires suitable pillow setup |
| Stomach | May help | Tongue less likely to fall backwards | Can strain neck and back |
| Back | Most likely to worsen snoring | May feel comfortable for the spine | Tongue and tissues may narrow airway |
When Changing Position Is Not Enough
Changing your sleeping position may help ordinary positional snoring, but it does not diagnose or treat obstructive sleep apnoea.
Speak to your doctor if you experience:
- Pauses in breathing while sleeping
- Gasping or choking during the night
- Severe daytime tiredness
- Morning headaches
- Difficulty concentrating
- High blood pressure
- Persistent loud snoring in a child
Frequently Asked Questions
Sleeping Position and Snoring FAQ
What is the best position to sleep in to stop snoring?
Side sleeping is generally the best position to try because it may prevent the tongue and soft tissues from moving backwards and narrowing the airway.
Is the left or right side better for snoring?
Either side may help. The best choice is usually whichever side feels comfortable and allows you to remain off your back for longer.
Why do I snore more on my back?
When you lie on your back, gravity can pull your tongue and soft tissues towards the back of your throat, narrowing the airway and increasing vibration.
Do nose strips help while side sleeping?
Nose strips for snoring may support clearer nasal airflow if congestion or nasal narrowing contributes to your snoring.
Does elevating your head reduce snoring?
Gentle upper-body elevation may help some people. A wedge pillow is usually more supportive than stacking several soft pillows underneath the head.
Can mouth tape stop snoring?
Sleep mouth tape may help some suitable people who can breathe clearly through their nose but habitually sleep with their mouth open. It will not address every cause of snoring.
How can I train myself to sleep on my side?
Try using a body pillow, placing a firm pillow behind your back or using a positional sleep aid designed to discourage back sleeping.
Does side sleeping treat sleep apnoea?
Side sleeping may reduce symptoms in some people with position-dependent sleep apnoea, but it should not replace medical diagnosis or prescribed treatment.
Australian Sources and Further Reading
Build Your Better Sleep Routine
Sleep on Your Side and Support Clearer Nasal Breathing
Explore On The Nose Co. products designed to support nasal airflow, closed-mouth breathing and more comfortable sleep.
This article provides general information only and is not medical advice. On The Nose Co. products may support nasal or closed-mouth breathing but do not diagnose or treat obstructive sleep apnoea. Speak with your doctor if you experience breathing pauses, gasping, choking or excessive daytime sleepiness.