sleeping positions that make snoring worse

Sleeping Positions Which Can Make Snoring Worse No ratings yet.

Published On January 26, 2016 | By SDA Editorial Staff | About Snoring

Certain sleeping positions might make you more prone to snore

Many different factors can contribute to a worse snoring problem. The condition can be affected by allergies, by the shape of your nose, by how your jaw is situated, by how often you exercise, by how much you weigh – and much more. Almost everything will play into your snoring risk in one way or another – but did you know that certain sleeping positions can also make a huge difference?

Which position is the worst?

As it turns out, sleeping on your back might make you much more likely to snore. says this about sleeping on your back and how it relates to snoring.

“Lying on your back makes the base of your tongue and soft palate collapse to the back wall of your throat, causing a vibrating sound during sleep.” – (source:

Yes, lying on your back may significantly increase your odds of snoring, and your tongue may be the biggest culprit in this type of a situation.

The British Snoring & Sleep Apnoea Association puts it like this in an article posted on their website on the subject.

“The physiological mechanism for this is most probably due to the effects of gravity on the upper airway. When sleeping in the supine position, gravitational forces increase the tendency for the tongue and soft palate to fall back into the throat. This creates a narrowing of the airway and the likelihood of airway obstruction that leads to a number of breathing abnormalities. The airway tends to be more stable in the lateral position and less likely to collapse.” – (source:

Your soft palate and tongue can tend to vibrate as air moves into and out of your airway if there isn’t enough room. This will ‘rattle’ the tissue, causing the sound that many of us have come to know as ‘snoring’.

This noise can range from quiet to very, very loud – and can become a big problem if it’s not addressed.

What can you do about it?

Sleeping on your side can do a lot to help solve this problem. Even if it doesn’t resolve the issue completely, it can at least reduce the severity – which is a great reason to give it a try.

Sleeping on your side helps to shift the gravitational force on the tongue and soft palate – and can drastically reduce the ‘shrinking’ that takes place in the airway when the tongue falls backwards.

“Snoring and apnoea events seem to be more numerous and more severe in the supine position than in the lateral position,” says the British Snoring & Sleep Apnoea Association in that same article. “One study demonstrated that more than half of their OSA patients had twice as many apnoeas in the supine position than in the lateral position. Interestingly, lateral positional OSA patients are reported to be thinner and have less severe apnoea than supine positional patients.”

Sleeping on your side, however, can be a difficult habit to get into. Some experts say that taping tennis balls to the back of your shirt while sleeping can help to keep you from rolling onto your back. Others claim that the best way to avoid it is to purchase a body pillow, and to position it so that it’ll keep your body from rolling over. We’ve also heard of sleeping in a recliner as another way to avoid lying flat.

At any rate, if you suffer from snoring on a regular basis, you might also want to try buying and using an anti-snoring device. Sleeping on your back might help the problem, but it may take more than that to completely eliminate it.

A quality anti-snoring device, such as one of those listed here (, could do a lot to help you overcome this issue and get back to a normal, restful night’s sleep.

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