Sleep on the side

Side sleeping may support brain waste clearance and reduce snoring, but choose a comfortable, supportive posture to avoid strain.

• Side sleeping and glymphatic clearance: Side sleeping appears to support brain-fluid waste clearance better than sleeping on the back or stomach, though the evidence is limited; either side seems acceptable. 1 2
• Airway obstruction and snoring: Side or stomach sleeping is less likely than back sleeping to allow the airway to collapse; back sleeping can increase snoring and sleep-apnea breathing interruptions. 3 4
• Posture and strain: Side sleeping is not automatically ideal if it keeps the hips and knees curled toward the chest for long periods. Pay attention to comfort and how your body feels; prolonged awkward positions can strain muscles or joints. 5 6