Sleep on your side

Sleep is when the brain clears out waste, through a drainage system that runs harder while you're out. That part is shown in mice, with some pushback since, and only partly in people. Evidence: decent

"Side is the best position for it" comes from one study in rats. Nobody has shown it in humans. Evidence: worth trying

What's better established: for people whose snoring or apnoea is worse on their back, and that's most of the mild cases, side sleeping cuts both. Evidence: decent That matters for sleep far more than drainage angles do. If you snore hard or wake gasping, that's a doctor visit, not a pillow.