If you or your partner snores, you’ve probably heard that changing your sleep position can help. And it’s true — to a point.But here’s what most people don’t realize: Sleep position can reduce snoring in some cases, but it doesn’t fix the real cause. In this post, we’ll break down how your sleep position affects snoring, why it might help (or not), and what to do if nothing’s worked — even after flipping to your side.
Snoring happens when air can't move freely through your nose or throat during sleep. That airflow blockage causes tissues in the upper airway to vibrate — that’s the sound of snoring.There are many reasons this can happen:
- Nasal congestion or a deviated septum
- Relaxed throat muscles (especially from alcohol or sedatives)
- Being overweight (fatty tissue compresses the airway)
- Tongue position — the #1 issue most people overlook
Tried everything? Try this
How your sleep position changes your airway
Let’s break down the top 3 sleep positions and their impact on snoring:
1. Back Sleeping (Supine)
Problem: Gravity pulls the tongue and soft palate backward, narrowing the airway.
Result: Increased vibration = louder snoring.
Who it affects most: People with tongue-based snoring or weak airway muscle tone.
2. Side Sleeping (Lateral)
Benefit: Helps keep the airway more open by preventing the tongue from falling back.
Result: May reduce snoring for many people.
But… It doesn’t stop the tongue from vibrating — it just repositions it.
3. Stomach Sleeping (Prone)
Rarely recommended: Can ease snoring, but strains the neck and spine.
Most people find it uncomfortable and wake up with soreness.
Sleep Position
Can changing your sleep position actually stop snoring?
Sometimes. But here’s the catch:
- If your snoring is caused mainly by mouth breathing or tongue collapse, changing position only helps so much.
- Even side-sleepers can snore if their tongue falls back into the airway — especially during deep sleep when muscles fully relax.
