Waking up with a damp pillow from drool isn’t exactly the best start to the morning — but you’re not alone. Nighttime drooling, also known as sialorrhea, happens to many people. Surprisingly, your sleeping position plays a big role in whether this happens.
Let’s break down how different sleeping postures can influence drooling and what you can do to reduce it.
🛏️ 1. Side Sleeping: The Most Common Culprit
Sleeping on your side is one of the most popular sleep positions — and also one of the most likely to cause drooling.
Why?
When you lie on your side, gravity naturally pulls saliva toward the corner of your mouth. If your lips part slightly during deep sleep, saliva can escape and soak your pillow.
Tip: Using a firm pillow to slightly elevate your head can reduce the flow of saliva toward the mouth’s edge.
2. Stomach Sleeping: The Worst for Drooling
Sleeping on your stomach almost guarantees drooling for most people.
Why?
Your face is pressed against the pillow, and your mouth often opens during sleep. Combine that with gravity pulling downward, and drool has nowhere to go but out.
Drawback: Stomach sleeping also strains the neck and can worsen breathing or digestive issues.
3. Back Sleeping: Best for Reducing Drool
If you’re looking to keep your pillow dry, sleeping on your back is your best bet.
Why?
When you lie on your back, gravity keeps saliva flowing toward the throat — not the mouth’s edge. Your mouth is more likely to stay closed, reducing the chances of drooling.
Bonus: Back sleeping may also help with spine alignment and reduce wrinkles caused by pillow pressure.
Bonus: How Sleep Stages and Mouth Breathing Play a Role
- Deep sleep can relax facial muscles, leading to an open mouth — especially in side or stomach positions.
- Mouth breathing (due to nasal congestion or habits) increases the chance of drooling, regardless of sleep position.
✅ A combination of back sleeping + clear nasal airways = minimal drooling.
Tips to Prevent Nighttime Drooling
- Switch to back sleeping with proper neck support.
- Use a wedge pillow to elevate your upper body.
- Treat nasal congestion or allergies.
- Avoid eating too close to bedtime, which may increase saliva production.
- Practice mouth-breathing correction exercises.
Final Thoughts
Your sleep position may seem like a small detail, but it has a big impact on nighttime drooling. If you’re tired of waking up to a wet pillow, try adjusting your posture and supporting it with good sleep hygiene.
And remember — occasional drooling is totally normal. But if it becomes excessive or affects your sleep quality, it’s worth talking to a healthcare professional.
