The Best Sleep Positions to Reduce Snoring & Improve Breathing

Ever wake up to the sound of your partner snoring like a freight train? Or maybe you’ve been nudged one too many times in the night because you were the culprit. Snoring isn’t just a noisy nuisance — it can signal poor sleep posture and blocked breathing pathways. The good news? Finding the best sleep positions to reduce snoring can make a world of difference.

In this cozy guide, we’ll explore the best sleep positions to reduce snoring and how simple sleep position tweaks can help you breathe easier and sleep better. Grab your comfiest pillow, and let’s dive in!

Why Sleep Position Affects Snoring & Breathing

Snoring happens when the airflow through your mouth or nose is partially blocked during sleep, causing throat tissues to vibrate. The way you sleep either helps keep those airways open or squishes them shut. That’s why finding the best sleep positions to reduce snoring is so important.

Here’s a quick breakdown:

❌ Sleeping on Your Back — Gravity pulls your tongue and soft tissues backward, blocking airflow. (Not great, right?)

✅ Sleeping on Your Side — Keeps your airway nice and open, reducing those nighttime noises.

✅ Elevating Your Head — Helps keep airways open and prevents your throat from collapsing.

❌ Sleeping on Your Stomach — Might cut down on snoring, but it can twist your neck in uncomfortable ways. (Ouch!)

(🛋 Read More: How Your Mattress Affects Sleep Quality)

The Best Sleep Positions to Reduce Snoring & Breathe Better

If you want to cut down on snoring and wake up feeling like a million bucks, try these science-backed sleep styles. Your future well-rested self will thank you for learning about the best sleep positions to reduce snoring!

Side Sleeping: The Best Sleep Position to Reduce Snoring

✅ Why it works: It keeps your tongue and soft palate from sliding backward and blocking airflow.

✅ Best for: People who snore, have mild sleep apnea, or deal with nasal congestion.

🛏️ Pro Tip: Hug a body pillow to stay comfy and keep yourself from rolling onto your back. (It’s like cuddling your way to better sleep!)

According to Johns Hopkins Medicine, positioning yourself on your side or stomach can help the airways stay open to reduce snoring and alleviate mild apnea. (hopkinsmedicine.org)

Elevated Back Sleeping: An Alternative Best Sleep Position to Reduce Snoring

✅ Why it works: Raising your head slightly can stop airway collapse and make breathing easier.

✅ Best for: Those battling nasal congestion, acid reflux, or back pain.

🛏️ Pro Tip: Invest in a wedge pillow or adjustable base bed for that perfect head tilt. (Trust me, your breathing will thank you.)

A study published in the National Center for Biotechnology Information found that sleeping at an incline has potential as a nonobtrusive means of reducing snoring and improving sleep in a nonclinical snoring population. (pmc.ncbi.nlm.nih.gov)

Stomach Sleeping: A Less Ideal Sleep Position to Reduce Snoring

✅ Why it works: Keeps your airway clear by preventing tongue obstruction.

❌ Downsides: Puts extra pressure on your neck and back.

🛏️ Pro Tip: Use a super-thin pillow or no pillow at all to avoid neck pain. (Think “pancake pillow”!)

(🌙 Read More: How a Nighttime Routine Helps You Sleep Faster)

Sleep Positions to Avoid If You Snore

Not every position is your snore-fighting friend. Some actually make things worse and prevent you from finding the best sleep positions to reduce snoring!

Back Sleeping: Worst Sleep Position for Snoring

❌ Why? Gravity causes your tongue and soft palate to flop backward, blocking airflow.

❌ Who should avoid it? Loud snorers, folks with sleep apnea, and anyone with a stuffy nose.

🛏️ Fix it: Tape a tennis ball to the back of your shirt to stop yourself from rolling onto your back. (Old trick, but it works!)

Curling into a Tight Fetal Position

❌ Why? Crunching up too much squashes your diaphragm, making deep breaths harder.

🛏️ Fix it: Keep your legs gently bent instead of curled up tight. (Pretend you’re lounging, not hibernating.)

(🔄 Read More: Why You Should Never Hit the Snooze Button)

Additional Tips to Reduce Snoring & Improve Breathing

Changing how you sleep is a big win, but these little tricks can also help you breathe easier at night and complement the best sleep positions to reduce snoring:

1. Use a Humidifier

💨 Why? Dry air irritates your throat and makes snoring worse.

💨 Fix: Run a humidifier in your bedroom for softer, moister air. (Your sinuses will be singing!)

2. Try Nasal Strips or a Nasal Dilator

👃 Why? They open up nasal passages so you can breathe freely.

👃 Fix: Stick on nasal strips before bed or use a comfortable nasal dilator. (You’ll wonder how you ever slept without them!)

3. Avoid Alcohol & Sedatives Before Bed

🍷 Why? These relax your throat muscles too much, making snoring worse.

🍷 Fix: Cut off drinking at least three hours before bedtime. (Your future self will thank you at breakfast.)

4. Lose Excess Weight (If Needed)

⚖️ Why? Extra fat around the neck narrows your airway.

⚖️ Fix: A healthy diet and regular exercise can seriously dial down the snoring.

(🌡️ Read More: The Best Foods for Deep Sleep: What to Eat Before Bed)

When to See a Doctor About Snoring

Sometimes snoring isn’t just snoring — it’s a warning sign of something bigger, like sleep apnea. Even with the best sleep positions to reduce snoring, it’s smart to check with a doctor if you notice symptoms.

Red flags to watch for:

❌ Loud, chronic snoring with gasps or choking sounds

❌ Feeling exhausted during the day even after 8 hours in bed

❌ Waking up with a dry mouth, sore throat, or headache

❌ Trouble focusing, irritability, or mood swings

📍 Solution: If these sound familiar, book an appointment with a sleep specialist. (You deserve restful, uninterrupted sleep!)

(🦠 Read More: How Stress & Anxiety Impact Your Sleep & How to Fix It)

Final Thoughts: Sleep Better by Changing Your Sleep Position

Changing how you snooze can lead to quieter nights and way better mornings. If you or someone you love is a champion snorer, try switching things up and embrace the best sleep positions to reduce snoring.

✅ Sleep on your side or elevate your head slightly — the best sleep positions to reduce snoring.

✅ Avoid sleeping flat on your back.

✅ Add nasal strips, humidifiers, and a healthy lifestyle to your snore-busting toolkit.

🌙 Why not start tonight? Your best sleep ever could be just one cozy position away. Sweet dreams and even sweeter silence await! 😴✨