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.