Some people notice that nasal congestion shifts depending on which side they lie on. Sleeping on the right side may increase congestion in the right nasal passage due to gravity and blood flow changes. If your snoring is driven by nasal blockage rather than throat collapse, this can make snoring worse.
When right-side sleeping may help snoring
Sleeping on the right side may be beneficial if:
Your snoring mainly occurs when sleeping on your back
You don’t suffer from acid reflux
Your snoring is mild and position-dependent
You have shoulder or hip discomfort that prevents left-side sleeping
In these cases, right-side sleeping is often a reasonable compromise and may significantly reduce snoring compared to back sleeping.
When it may worsen snoring
Right-side sleeping may worsen snoring if:
You have acid reflux or frequent heartburn
You have moderate to severe sleep apnea
Your snoring is related to throat inflammation
You wake up with a sore throat or hoarse voice
In these situations, left-side sleeping is usually the better option.
Practical tips to reduce snoring
If you prefer sleeping on your right side but still snore, try:
Elevating your head slightly with a supportive pillow
Avoiding alcohol within 3–4 hours of bedtime
Treating nasal congestion with saline rinses or humidifiers
Maintaining a healthy weight
Training yourself to switch sides during the night if reflux symptoms appear
The bottom line
Sleeping on your right side is usually better than sleeping on your back when it comes to snoring, but it may not be the best option for everyone. For people with acid reflux or sleep apnea, the left side often provides greater relief. The most effective approach is to pay attention to your own symptoms and adjust your sleep position accordingly.
Sometimes, small changes in how you sleep can make a big difference in how well you—and everyone around you—rest at night.
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