9 Sleep Positions to Decrease Snoring (and Finally Get a Peaceful Night’s Rest)

If you’ve ever been nudged awake by a frustrated partner or woken yourself up with your own rumbling snores, you know how disruptive snoring can be. While snoring affects nearly half of all adults occasionally, the good news is that something as simple as changing your sleep position can make a significant difference.

Your sleeping posture directly impacts your airway—and an open, unobstructed airway is the key to quieter sleep. Here are nine evidence-based sleep positions that can help reduce or eliminate snoring.

1. Side Sleeping (The Gold Standard)

Sleeping on your side is widely considered the best position for reducing snoring. When you lie on your side, gravity doesn’t pull your tongue and soft palate backward into your throat, keeping your airway more open.

How to do it: To improve sleep quality, follow these steps. Lie on either your left or right side with your head properly supported by a pillow. Keep your spine aligned and consider placing a pillow between your knees for added comfort.

Pro tip: If you tend to roll onto your back during the night, try the “tennis ball trick”—sew a tennis ball into the back of your pajama top to discourage back sleeping.

2. Left Side Sleeping

While any side sleeping is beneficial, the left side may offer additional advantages, particularly for those concerned about snoring and sleep disorders. This position can improve circulation and is particularly helpful for people with acid reflux, which can worsen snoring.

How to do it: Lie on your left side with your head elevated slightly to open your nasal passages for better airflow. Your left arm can extend out or rest comfortably in front of you.

Bonus benefit: Left-side sleeping is also recommended during pregnancy and may support better heart health.

3. The Fetal Position

A variation of side sleeping, the fetal position involves curling up on your side with your knees drawn toward your chest. This position naturally opens up the airway and can be especially comfortable.

How to do it: Lie on your side and gently bring your knees up toward your chest, but avoid curling too tightly, which can restrict breathing and cause stiffness.

Best for: Individuals looking to improve their sleep quality and reduce snoring. People who find straight side sleeping uncomfortable or those with lower back issues.

4. Elevated Side Sleeping

Taking side sleeping up a notch—literally—by elevating your upper body can further reduce snoring by using gravity to your advantage.

How to do it: Use a wedge pillow or adjustable bed to raise your head and torso at a 30-45 degree angle while lying on your side.

Why it works: These methods can help mitigate snoring and obstructive sleep apnea symptoms. Elevation prevents the tongue and soft tissues from collapsing backward while the side position keeps everything aligned.

5. Head Elevated (On Your Back)

If you absolutely must sleep on your back, elevation is crucial. Raising your head and upper body helps prevent airway collapse while still allowing you to sleep in your preferred position.

How to do it: Use a wedge pillow or stack pillows to create a 30-45 degree incline. Your entire upper body should be elevated, not just your head.

Important: Simple head elevation with regular pillows can actually worsen snoring if it creates a “chin to chest” position that crimps the airway. You need full upper-body support.

6. The Pillow Fortress (Side Sleeping Support)

This position uses strategic pillow placement to maintain side sleeping throughout the night and provide full-body support.

How to do it:

• Place one pillow under your head (proper height to keep spine aligned)
• Hug a body pillow in front of you
• Put a pillow between your knees
• Optional: place a pillow behind your back to prevent rolling and help maintain open nasal passages.

Why it works: The multiple points of contact make it physically difficult to roll onto your back, and the support reduces the temptation to shift positions.

7. Slightly Reclined Side Position

A compromise between flat side sleeping and full elevation, this gentle incline can be easier to maintain throughout the night.

How to do it: Prop yourself at a modest 15-20 degree angle on your side. This can be achieved with a slightly thicker pillow or a small wedge under your mattress.

Best for: People transitioning from back sleeping or those who find steep elevations uncomfortable.

8. The Yearner Position

Named for the way it looks like you’re reaching for something, the yearner position is a side-sleeping variation with arms extended forward.

How to do it: Lie on your side with both arms stretched out in front of you, as if reaching for something. Your head should be supported by a pillow at a height that keeps your neck aligned with your spine.

Why it works: This position naturally keeps you on your side and may help keep airways even more open than traditional side sleeping.

9. Alternating Side Sleeping

Rather than staying on one side all night, periodically switching sides can prevent stiffness while maintaining the snoring-reduction benefits of side sleeping, especially for those with obstructive sleep apnea.

How to do it: Start on one side, and when you naturally wake during the night or need to shift, consciously choose to switch to the other side rather than rolling onto your back.

Best for: People who experience shoulder or hip discomfort from staying on one side too long.

Tips for Successfully Changing Your Sleep Position

Changing lifelong sleep habits isn’t easy, but these strategies can help:

Invest in the right pillow: Your pillow height and firmness should support side sleeping. Side sleepers typically need a thicker pillow than back sleepers to keep the spine aligned.

Use positioning aids: Wedge pillows, body pillows, and even specially designed anti-snoring pillows can make a real difference.

Be patient: It can take several weeks for a new sleep position to feel natural. Stick with it.

Address other factors: Sleep position is just one piece of the puzzle. Maintain a healthy weight, avoid alcohol before bed, treat allergies, and stay hydrated to promote better sleep.

Consider medical evaluation: If position changes don’t help, talk to your doctor. You may have sleep apnea or another condition requiring medical treatment.

The Positions to Avoid

While we’ve covered what works, it’s equally important to know what doesn’t:

Back sleeping (supine position): This is the worst position for snoring. Gravity pulls the tongue and soft palate backward, partially blocking the airway.

Stomach sleeping: While this might reduce snoring for some people, it’s terrible for your neck and spine and can lead to other health issues.

The Bottom Line

For most people, side sleeping—particularly with some elevation—is the most effective position for reducing snoring. The key is finding a variation that you can maintain comfortably throughout the night. Experiment with different positions, use pillows strategically, and give your body time to adjust.

Remember, while sleep position can dramatically reduce snoring, chronic loud snoring (especially with gasping or pauses in breathing) may indicate sleep apnea, a serious condition requiring medical attention. When in doubt, consult with a healthcare provider or sleep specialist.