Guides · Updated 25 October 2026

Does sleeping on your side stop snoring?

For many people who snore, it helps. In a study of 76 snorers without sleep apnea, about two in three (66%) snored more on their back. Sleeping on your side is the first change the NHS suggests. Whether it works for you, you can find out in about a week.

Why your back makes it worse

On your back, your tongue and the soft tissue at the back of your mouth sag toward your throat. The airway narrows, and air rushing through it makes that tissue vibrate. That vibration is the snore. On your side, the tissue falls sideways instead of backwards, so more air gets through.

It doesn't help everyone equally. In the same study, the higher someone's BMI, the more they snored on their back. If you snore just as much on your side, look at other causes, like a blocked nose or alcohol before bed. See 7 natural ways to stop snoring, ranked by evidence.

How to stay on your side

A pillow behind your back. Wedge a firm pillow along your spine so rolling over is awkward. A long body pillow works too.
A tennis ball. The NHS suggests taping or stitching one to the back of your sleepwear. It works, but it's uncomfortable: in one study, only 35% of people were still using it after about a year.
A positional pillow. In a small study of 25 people, a pillow designed to keep them off their back cut snoring from 218 to 115 snores an hour.

Test it on yourself

Record three normal nights. That's your baseline.
Sleep on your side for three or four nights, using one of the methods above.
Compare. If your Snore Score and snoring time drop, it's working. If they don't, try a different change.

snoreMIC records every night for free. Log "Sleep on your side" as a remedy, and Premium compares the nights with and without it.

See a doctor if

You gasp or choke in your sleep, someone sees you stop breathing, or you're very sleepy during the day. These can be signs of sleep apnea, which can be serious if it isn't treated. How to record your snoring for a doctor.

Questions

How long does it take to know if side sleeping works?

About a week. Record three normal nights, then three or four nights on your side, and compare. One night either way can mislead you.

Does sleeping on your side help sleep apnea?

For some people, whose breathing pauses happen mostly on their back. But sleep apnea needs a doctor. Changing position is not a substitute for being checked.

Do I need a special pillow?

Try the free options first: a pillow wedged behind your back, or a tennis ball in the back of a T-shirt. Buy something only if those keep you on your side but are too uncomfortable to keep using.