Does Sleeping on Your Right Side Help or Worsen Snoring?
Many people assume snoring is just a harmless nuisance—but what if the way you sleep is quietly making it worse? New research suggests that subtle details, like which side you lie on, could dramatically affect airflow at night. For years, many of us may have been sleeping in ways that amplify snoring without even realizing it.
Why Sleep Position Matters
Snoring happens when airflow is partially blocked during sleep. As throat muscles relax, the airway narrows, and surrounding tissues vibrate, creating the familiar sound.
Your body position affects how gravity interacts with these tissues. Sleeping on your back is strongly linked with louder, more frequent snoring because gravity pulls the tongue and soft palate backward, narrowing the airway. Side sleeping generally keeps the airway more open—but not all side positions are equally effective.
Right-Side Sleeping: Benefits and Risks
Sleeping on your right side can reduce snoring compared to lying on your back, yet for some people it may be less effective than sleeping on the left side.
1. Airway Stability
Side sleeping prevents the tongue from collapsing backward, often reducing snoring. The right side is usually better than back sleeping. However, research suggests the left side may offer slightly more airway stability for people with sleep apnea or snoring related to reflux.
2. Acid Reflux Factor
Acid reflux can worsen snoring by irritating the throat. Sleeping on the right side may increase reflux because of stomach and esophagus positioning, inflaming the airway and amplifying snoring. Left-side sleeping, on the other hand, has been shown to reduce reflux—making it the preferred position for those with GERD-related snoring.
3. Nasal Congestion and Circulation
Some people notice that congestion shifts depending on which side they sleep on. Right-side sleeping can increase congestion in the right nasal passage, potentially worsening snoring if nasal blockage is a key factor.
When Right-Side Sleeping Helps
Sleeping on your right side is often beneficial if:
Snoring mainly occurs while lying on your back
You don’t experience acid reflux
Snoring is mild and position-dependent
Left shoulder or hip discomfort makes left-side sleeping difficult
When It Might Worsen Snoring
Right-side sleeping may be less effective if:
You frequently have heartburn or acid reflux
You have moderate to severe sleep apnea
Your snoring is caused by throat inflammation
You wake with a sore throat or hoarseness
In these cases, left-side sleeping is generally more effective.
Tips to Reduce Snoring on the Right Side
If you prefer the right side but still snore:
Elevate your head slightly with a supportive pillow
Avoid alcohol 3–4 hours before bed
Use saline rinses or a humidifier to ease nasal congestion
Maintain a healthy weight
Train yourself to switch sides if reflux symptoms appear
Conclusion
Sleeping on your right side is usually better than sleeping on your back, but it’s not ideal for everyone. People with acid reflux or sleep apnea often benefit more from left-side sleeping. Paying attention to your body, symptoms, and comfort can make a dramatic difference. Small adjustments in sleep position can improve your rest—and the rest of anyone sharing your bedroom.