One study suggests sleeping on the right side may slightly reduce obstructive sleep apnea symptoms for some, possibly due to how blood flows around the heart.
However, the left side may be preferable if you experience nighttime acid reflux (GERD), as it can help keep stomach acid from rising into the esophagus.
For pregnant individuals, left-side sleeping is often recommended to support optimal blood flow to the baby and reduce pressure on major blood vessels.
So: there’s no universal “best” side. The best position is the one that keeps your airway open, supports your comfort, and helps you rest well.
WHY SLEEP POSITION AFFECTS SNORING (THE SIMPLE SCIENCE)
When you lie on your back, gravity pulls your tongue and soft tissues toward the back of your throat. This narrows your airway, making it easier for tissues to vibrate as you breathe—hello, snoring.
Science
Side sleeping changes this dynamic:
Your airway stays more naturally open
Less tissue compression = less vibration = less snoring
Breathing tends to be quieter and more consistent
Think of it like a garden hose: when it’s kinked (back sleeping), water sputters. When it’s straight (side sleeping), flow is smooth.
WHEN THE RIGHT SIDE MIGHT HELP MORE
Some research suggests subtle advantages to right-side sleeping for snoring reduction:
Cardiovascular alignment: One small study noted that right-side positioning may slightly improve airflow dynamics due to heart position and blood flow patterns.
Reduced tongue pressure: For some people, the right side may position the tongue in a way that minimizes airway obstruction.
Personal comfort: If you naturally roll to your right side and sleep more deeply there, you’re less likely to shift into positions that trigger snoring.
But: These effects are modest and highly individual. What matters most is that you’re not on your back.
WHEN THE LEFT SIDE MIGHT BE BETTER
Don’t overlook the left side! It has unique, evidence-backed benefits:
Continued on next page:
Does Sleeping on Your Right Side Help or Worsen Snoring?
