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Why Do I Only Snore While On My Back?

Why Do I Only Snore While On My Back?

Friday, February 04, 2022

For some people, snoring is just a reality anytime they sleep. They might not realize it at first until their family members complain in the morning. However, over time spouses and children learn to adapt. Eventually, everyone just sleeps with headphones on or pillows over their heads.

Some people only snore occasionally. Their families are caught off-guard when woken up in the middle of the night to the unmistakable sound of sawing logs. No one knows when and how to predict it. They are just a lot more grumpy some mornings because their sleep was interrupted by unpredictable snoring.


You may have thought that you’re just going to have to live with the fact that you or someone you love snores occasionally. Maybe you have determined that you only snore in certain situations, like when you’re lying on your back. But you can’t predict when you’re going to roll onto your back during the night, right?

Is there anything you can do to identify why you snore when you sleep on your back and make changes to sleep more quietly? We’re going to help you answer those questions in this article.

Why Do I Only Snore When I Sleep On My Back?

To answer this question, we first need to define snoring.

What Is Snoring?

According to the Mayo Clinic, “Snoring is the hoarse or harsh sound that occurs when air flows past relaxed tissues in your throat, causing the tissues to vibrate as you breathe.”

There are many factors that contribute to snoring, including:

  • Allergies and sinus issues
  • Dust in the air
  • Improper tongue position
  • Consuming alcohol too close to bedtime
  • Medication
  • Weight
  • Tongue Thrust
  • Smoking
  • Mouth breathing

While all of these factors can contribute to snoring, you may find that your snoring is specifically connected to the position in which you sleep. When you sleep on your back, there is something that is obstructing your airway and causing you to sound like a freight train.

Why Sleep Position Matters

If you have any of the many contributing factors to snoring, sleeping on your back may exacerbate the obstruction to your airways and lead to loud snoring. There is a chance that you snore in any position but much louder when you’re on your back.

The key to overcoming beating snoring is to overcome the root cause.

How to Stop Snoring When Sleeping On Your Back

1) Establish a solid bedtime regimen: Make sure your bedtime routine helps you avoid snoring. That involves winding down, turning off the TV, and getting ready for bed early enough to obtain seven to eight hours of sleep.

2) Drink in moderation: Make sure you have your last drink several hours before going to bed.

3) Don’t sleep on your back: If you can help it, avoid sleeping on your back. You may need to put a pillow behind you to keep yourself from rolling over during the night.

4) Quit smoking: If your partner is complaining about your snoring, it's time to put down the cigarettes. This can help ensure you don't snore whether you're sleeping on your back or not.

5) Consult your doctor: Ask your doctor about the medicine you're taking and whether they might be contributing to snoring. If snoring is caused by allergies or congestion, consult your doctor to see if there are any steps you may take to alleviate the problem.

6) Use an air filter: Indoor air filters can reduce the amount of dust and allergens in the air inside your home.

7) Correct tongue thrust: When your tongue is not resting in the proper position, it can obstruct your airway and lead to snoring. Correcting tongue thrust is key to overcoming snoring.

How to Correct Tongue Thrust

Retraining the tongue's position in the mouth is vital to correcting tongue thrust. If you can get your tongue to rest properly, you may be able to overcome snoring.  We've developed a simple seven-week program at IJustWantTo® Correct My Tongue Thrust to help you retrain your tongue to rest properly in your mouth.

Those with tongue thrust often breathe primarily through their mouth. When tongue thrust is rectified, mouth breathing can be eliminated, and snoring is reduced. For more information on how our program can benefit you or someone you care about, please contact us or stop by our store.

We've seen a lot of people achieve relief from tongue thrust with our easy-to-follow exercises. Don't put it off any longer; begin the process of tongue thrust correction now.

Janet M. Bennett

Written by:

Janet Bennett, M.Ed., CCC-SLP, is a Speech Pathologist in private practice in Asheville, NC, since 1977. She specializes in treating tongue thrust, a swallowing disorder that can result in buckteeth, an open bite, a lisp, snoring, and other problems that have not yet been made known to most people.