Can Sleeping on Your Stomach Help with Snoring? (2025)

Snoring usually happens when air struggles to move freely through the airway during sleep. This can occur when muscles around the throat relax and narrow the passage, causing nearby tissues to vibrate. That vibration is what creates the familiar snoring sound.

One of the most overlooked factors in all this? Sleep position. The way someone sleeps can either help keep the airway clear or make things worse. For people who snore mostly while lying on their back, exploring alternative positions can sometimes help reduce the noise.

Can Sleeping on Your Stomach Help with Snoring? (1)

So, Can Sleeping on Your Stomach Help?

Sleeping on the stomach, also known as prone sleeping, may rarely reduce snoring in specific cases of position-dependent snoring. However, it often narrows the airway due to neck positioning, potentially worsening snoring for most individuals.

This effect is not typical and largely depends on individual anatomy. It is one possible adjustment that might offer some relief, but it comes with trade-offs and should be approached cautiously.

Pros and Cons of Sleeping on Your Stomach

What Might Help

  • May lessen upper airway narrowing: For some people, this position can reduce the likelihood of the tongue falling backward and partially blocking the airway.

  • Could benefit back-sleep snorers: If snoring mostly occurs when lying flat on the back, this adjustment might make a difference.

What to Watch Out For

  • Neck strain: Turning the head to one side can place stress on the neck and lead to morning stiffness.

  • Spinal misalignment: Extra pressure on the middle of the body can interfere with proper spinal positioning.

  • Interrupted sleep: Discomfort may lead to tossing, turning, or frequent waking.

How Stomach Sleeping Compares to Other Positions

Side Sleeping

  • Often considered the most effective position for reducing snoring.

  • Keeps the airway open with less risk of spinal discomfort.

  • Easier to support with the right pillow setup.

Back Sleeping

Stomach Sleeping

  • May offer some relief for position-dependent snoring.

  • Can be physically uncomfortable over time.

  • Not ideal for individuals with neck or back concerns.

Tips for Snoring Relief in the Stomach Position

If someone prefers sleeping on their stomach, a few practical steps may help improve comfort and alignment.

Small Changes That Might Make a Difference

  • Use a low or no pillow: This reduces how far the neck needs to twist, easing pressure on the spine.

  • Place a pillow under the pelvis: Supports spinal alignment and reduces lower back strain.

  • Switch head direction occasionally: Alternating the direction the head faces can help balance stress on the neck.

  • Stretch in the morning: Light movement after waking can help ease overnight tension.

These adjustments may reduce discomfort for stomach sleepers who are trying this position in hopes of easing snoring, though results can vary.

What Stomach Sleeping Won’t Solve

Stomach sleeping may help reduce snoring when it’s caused by body position, but it’s not a catch-all solution. If snoring is influenced by other elements like congestion or anatomy, changing sleep position alone might not be effective. While lying on the stomach may feel more comfortable for some people, it is not a substitute for professional evaluation of sleep-related conditions like sleep apnea. In fact, stomach sleeping may worsen breathing difficulties in individuals with obstructive sleep apnea due to chest compression and neck positioning. That type of disrupted breathing needs professional evaluation and guidance. On top of that, any potential benefit from clearer breathing might be outweighed by discomfort. If the position leads to neck pain or poor sleep quality, the overall restfulness of the night could still be compromised.

What to Try If Snoring Persists

If stomach sleeping doesn’t reduce snoring or causes discomfort, there are other practical options that might help:

  • Shift to side sleeping: Often more effective than stomach sleeping and easier on the body. It helps keep the airway open without adding pressure to the neck or spine.

  • Use nasal strips: These may improve airflow by opening nasal passages, especially if snoring is linked to congestion.

  • Avoid alcohol before bed: Alcohol can relax throat muscles, which may increase the chance of airway narrowing during sleep.

  • Try positional tools: Body pillows or wedges can help maintain a consistent sleep position through the night.

  • Strengthen throat muscles: Some people explore gentle exercises focused on the throat area, though their effect on snoring can vary and is not guaranteed.

  • Use sleepbuds to block out noise: While they don’t stop snoring itself, sleepbuds can help mask the sound so that a bed partner isn’t disturbed by it. This can be especially useful if other solutions are still being tested. Here is the good ones:

Ozlo Sleepbuds®

An amazingly restful and peaceful sleep every night, free from distractions and noise, is the greatest gift you can give!

What are Ozlo Sleepbuds?

Ozlo is a science-driven, one-stop-shop for the best sleep of your life. Unlike other headphones and earbuds, our tiny Sleepbuds® are engineered to be super comfy, even for side sleepers, while blocking out sleep-disrupting sounds.
Sleepbuds® play audio for up to ten hours, letting you enjoy our noise-masking tracks or stream anything you like, including audiobooks, podcasts, white noise, and YouTube.

The Ozlo Difference

At Ozlo, we're dedicated to helping you achieve the best sleep possible through innovative audio solutions. Our company, founded by three former Bose engineers, focuses on creating products that not only help you fall asleep, but stay asleep throughout the night.

Ozlo Sleepbuds® simply don’t feel like other earbuds. Sleepbuds stay in place even when you toss and turn. The tiny earbuds, with their comfortable silicone tips and anchor-in-place wings, are designed for all-night comfort, no matter your sleeping position. Sleep on your back, side, or whatever works for you, and Ozlo Sleepbuds® will remain in place throughout the night.

Key Highlights

  • Founded by three former Bose engineers with extensive experience in audio tech
  • Sleepbuds® actively mask unwanted sounds like snoring, traffic, and environmental noises with calming, science-backed audio.
  • Ultra-soft silicone tips designed to support every sleeping position, ensuring a secure and comfortable fit.
  • Up to 10 hours of continuous use with extra charges from the Smart Case.
  • Built-in biometric and environmental sensors offering personalized sleep reports
  • Personal alarm gently wakes you without disturbing your partner

    Learn More

    These strategies won’t work for everyone, but combining them thoughtfully, especially those that improve comfort or reduce nighttime disturbances, can make a noticeable difference. Let me know if you'd like to add references or links for any of the suggestions.

    Final Thoughts

    Sleeping on the stomach may help reduce snoring for some people, particularly when snoring is tied to sleeping on the back. But it isn’t a universal fix and can introduce new discomfort. Side sleeping tends to offer a better balance between airway support and long-term comfort.

    If snoring is frequent, disruptive, or paired with other symptoms like daytime fatigue, it might be time to consult a healthcare provider who specializes in sleep. Position adjustments alone may not be enough.

    FAQs

    Does sleeping on your stomach actually stop snoring?

    It may help in some cases. For people who snore mainly when lying on their back, switching to the stomach can sometimes reduce airway pressure. But it isn’t a guaranteed solution.

    Why does sleeping on your back make snoring worse?

    Lying on your back can cause the tongue and soft tissues to shift backward, narrowing the airway. This narrowing increases the chance of vibration and noise.

    Is it bad to sleep on your stomach every night?

    It depends. Some people feel fine this way, while others wake up with stiffness or discomfort. If it affects your sleep quality, it might not be the best long-term option.

    Can sleeping on your side be better than sleeping on your stomach?

    For many people, yes. Side sleeping supports better airway alignment and puts less strain on the spine and neck.

    How can I make stomach sleeping more comfortable?

    Try a flatter pillow or none at all, place a small pillow under your hips, and switch the direction your head faces. Stretching in the morning can also help with stiffness.

    If sleeping on my stomach doesn’t help, what else can I try?

    Switch to side sleeping, try using nasal strips, avoid alcohol before bed, and consider light exercises for the throat. If snoring persists, a professional evaluation may be helpful.

    Can Sleeping on Your Stomach Help with Snoring? (2025)
    Top Articles
    Latest Posts
    Recommended Articles
    Article information

    Author: Melvina Ondricka

    Last Updated:

    Views: 5880

    Rating: 4.8 / 5 (68 voted)

    Reviews: 91% of readers found this page helpful

    Author information

    Name: Melvina Ondricka

    Birthday: 2000-12-23

    Address: Suite 382 139 Shaniqua Locks, Paulaborough, UT 90498

    Phone: +636383657021

    Job: Dynamic Government Specialist

    Hobby: Kite flying, Watching movies, Knitting, Model building, Reading, Wood carving, Paintball

    Introduction: My name is Melvina Ondricka, I am a helpful, fancy, friendly, innocent, outstanding, courageous, thoughtful person who loves writing and wants to share my knowledge and understanding with you.