What is the best sleeping position to stop snoring, according to experts?

Experts recommend side sleeping and advise against sleeping on your back, as it can narrow airways.

How do alcohol and spicy food affect snoring, according to the British Snoring & Sleep Apnoea Association?

Alcohol and spicy food relax throat muscles, increasing airway vibration and thus worsening snoring.

Can pillow choice influence snoring, as suggested by the Sleep Geek?

Yes, certain pillow fillings can harbor irritants, while overstuffed pillows may narrow airways, potentially worsening snoring.

Home / Health / Snoring Secrets: Sleep Position is Key

Snoring Secrets: Sleep Position is Key

26 Nov, 2025

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Summary

Sleeping on your back significantly increases snoring chances.
Alcohol and spicy food relax throat muscles, worsening snores.
Side sleeping and a foam pillow can reduce snoring.
Obesity is a leading cause, but thin people also snore.

Snoring affects nearly half of adults in the UK, creating sleep disruption for partners. While obesity is a common cause, many slim individuals also snore due to obstructed airflow. Experts highlight that simple lifestyle adjustments, rather than costly gadgets, can significantly reduce snoring.

Changing sleep position is paramount; sleeping on the back narrows airways due to gravity, whereas side sleeping promotes better breathing. Experts also advise against sleeping on one's front due to potential neck and back strain. Utilizing body pillows can help maintain a side-sleeping posture throughout the night.

Dietary choices and sleep environment also play a crucial role. Consuming alcohol or spicy food before bed relaxes throat muscles, exacerbating snoring. Opting for foam pillows can mitigate allergy triggers, and maintaining a cool room temperature, between 18-20°C, is also beneficial for sleep quality.