How to Reduce Snoring During Pregnancy

Pregnancy is an extraordinary journey, filled with transformative changes that bring both joy and new challenges. Among these changes, many expectant parents encounter something unexpected: snoring. Whether you’ve never snored before or notice your usual snoring becoming louder and more frequent, it can be a frustrating and tiring experience—not just for you but also for your partner or anyone sharing the same sleeping space. Snoring during pregnancy is more than just a noise; it can disrupt valuable rest, affect mood and daily comfort, and in some cases, indicate underlying health concerns needing attention.

The good news is that snoring during pregnancy is often manageable with simple, practical strategies. Understanding why it happens, recognizing symptoms, and knowing how to alleviate or reduce it can lead to quieter nights and healthier sleep—for you and your family.

In this blog, we will explore the reasons behind pregnancy snoring, common symptoms to watch for, step-by-step home remedies, and when it’s important to seek professional evaluation. Whether you’re an expectant individual or supporting someone who is, let’s unpack how to create a more peaceful sleep environment during this special time.

Who Should Read This?

   
• Pregnant individuals experiencing new or worsening snoring or disrupted sleep.
   
• Partners and family members whose nights are interrupted by snoring, looking for practical solutions.
   
• Healthcare providers seeking a useful patient education resource about pregnancy-related snoring.
 

Understanding snoring during pregnancy goes beyond comfort. Persistent, loud snoring has been associated with a higher risk of pregnancy complications such as high blood pressure (pre-eclampsia) and gestational diabetes, likely due to links with sleep-disordered breathing. Addressing snoring can therefore contribute not only to better sleep but also to improved maternal and fetal health.

Understanding Snoring During Pregnancy

What Causes Snoring During Pregnancy?

Multiple factors contribute to why snoring may begin or worsen during pregnancy. Here’s an easy way to think about it: imagine your airway like a garden hose. When fully open, air flows freely. But if the hose is kinked, squeezed, or narrowed, air struggles to pass through. Pregnancy can narrow or restrict your “airway hose” in several ways:

   
• Hormonal Changes: Pregnancy hormones, particularly progesterone and estrogen, cause increased blood flow and swelling (congestion) of the mucous membranes lining your nose and throat. This leads to nasal congestion similar to having a mild cold. When nasal airflow is partially blocked, vibrations occur at the back of the throat with each breath, producing the characteristic snoring sound.
       Dr. Emily Sanders, a sleep medicine specialist, notes, “Nasal congestion in pregnancy is very common and can dramatically increase snoring as airflow becomes restricted.”    
   
• Weight Gain and Fluid Retention: Weight gain and fluid retention during pregnancy may increase pressure around the neck and chest, narrowing the airway. This added pressure reduces space for air to flow, making snoring more likely and sometimes louder.
   
• Muscle Relaxation: The body produces relaxin and other hormones to loosen ligaments and muscles in preparation for childbirth. Unfortunately, these hormones also relax throat muscles and tissues, increasing the likelihood that they vibrate and collapse during sleep, causing snoring.
   
• Sleeping Position: Gravity matters. As your belly grows, lying flat on your back causes tissues such as the tongue and soft palate to fall backward into the throat, narrowing the airway and making snoring worse. This is why side-sleeping is often a critical recommendation in pregnancy.
 

Changing these factors can help reduce snoring naturally and safely during pregnancy.

Common Symptoms Seen With Pregnancy Snoring

Snoring often affects sleep quality and daily energy. Look out for:

   
• Noisy breathing: Audible snoring sounds that can disrupt your own sleep and that of a partner.
   
• Interrupted sleep: Frequent waking throughout the night or struggling to stay asleep.
   
• Daytime fatigue: Feeling drowsy, irritable, or less energetic during the day.
   
• Dry mouth or sore throat: Especially noticeable in the morning due to mouth breathing.
   
• Restlessness: Difficulty settling into a comfortable sleeping position.
 

If snoring is accompanied by choking, gasping, or noticeable pauses in breathing (apneas), this could signal obstructive sleep apnea (OSA), a more serious condition requiring medical evaluation.

Recognizing these symptoms early can help you take timely action to improve your sleep.

Step-by-Step Guide: How to Reduce Snoring During Pregnancy

Ready to take control of snoring? Here are evidence-based, pregnancy-safe tips you can try at home:

1. Sleep on Your Side (Ideally the Left Side)

Sleeping on your side, especially the left, is often recommended during pregnancy to improve circulation for you and your baby. This position reduces pressure on major blood vessels and organs and prevents the tongue and soft tissues from blocking your airway.

Example: Sarah, 32 weeks pregnant, told us, “Switching to left-side sleeping helped reduce my snoring noticeably. Using a full-length body pillow gave me the extra support I needed to stay comfortable all night.”

Tip: To keep yourself positioned on your side, tuck a pillow behind your back or use a wedge to discourage rolling onto your back during sleep.

2. Elevate Your Head and Upper Body

Elevating your upper body slightly can help keep airways open by preventing soft tissues from collapsing backward. Try placing a wedge pillow under your mattress or adding a couple of firm pillows under your head and shoulders.

Note: Avoid sleeping flat on your back, especially beyond the first trimester, as this can reduce blood flow and worsen snoring.

3. Try Nasal Strips or Nasal Dilators

Over-the-counter nasal strips or gentle nasal dilators physically open nasal passages, making nose breathing easier and reducing mouth breathing — a leading cause of snoring in pregnancy. These are drug-free and generally safe, but always check instructions and consult your provider if unsure.

Clinician Insight: “Many women find relief with simple nasal strips,” says Jennifer Lee, RN, a prenatal educator. “They’re an easy first step before considering other treatments.”

4. Use a Humidifier

Dry, irritated air can worsen nasal congestion and throat dryness, which may increase snoring. Running a cool-mist humidifier while sleeping adds moisture to the environment, calming tissues and easing airflow.

Tip: Clean your humidifier regularly to prevent bacteria or mold buildup, which can cause other respiratory issues.

5. Limit Caffeine, Especially Late in the Day

Caffeine can interfere with sleep quality and potentially exacerbate congestion. Most prenatal guidelines recommend limiting caffeine to 200 mg daily (about one 12 oz cup of coffee), but individual recommendations vary. Discuss your daily intake with your provider.

6. Maintain a Healthy Weight

Weight gain is a natural and necessary part of pregnancy, but excessive weight gain can increase soft tissue around the neck, worsening snoring and increasing risks for sleep apnea. Talk to your provider about healthy weight targets and nutrition plans tailored for your pregnancy.

Implementing these steps can lead to noticeable improvements in snoring and overall comfort.

More Tips for Managing Snoring During Pregnancy

   
• Build a bedtime routine: Engaging in relaxing activities like reading, gentle stretching, or meditation before bed lowers stress. High stress and anxiety can worsen snoring by increasing muscle tension and breathing irregularities.
   
• Steer clear of alcohol and sedatives: Even small amounts can relax throat muscles excessively, making snoring louder and increasing apnea risk. Sedative or hypnotic medications should never be taken during pregnancy without medical supervision.
   
• Stay hydrated: Drinking ample water prevents dehydration, which can dry nasal passages and throat tissues.
   
• Keep up with prenatal visits: Regular checkups allow your care team to monitor sleep-related symptoms and blood pressure, addressing any complications early.
 

These additional habits support better sleep health throughout pregnancy.

When It’s Time to Seek Medical Advice

While snoring is common, some signs call for medical evaluation. Contact your healthcare provider if you experience:

   
• Loud, chronic snoring that disrupts your or others’ sleep regularly.
   
• Noticeable pauses in breathing, gasping, or choking during sleep.
   
• Severe daytime fatigue or sleepiness impacting daily functioning.
   
• High blood pressure or swelling that cannot be explained by usual pregnancy changes.
 

Your provider may suggest a sleep study or other testing to diagnose obstructive sleep apnea or other issues. Untreated sleep apnea can increase risks for maternal hypertension and fetal growth problems.

Prompt evaluation helps ensure safety for you and your baby.

Alternatives and Medical Interventions

If lifestyle changes aren’t enough, further interventions exist:

   
• CPAP Therapy: Continuous Positive Airway Pressure (CPAP) devices deliver steady airflow to keep airways open during sleep. These machines are safe during pregnancy but are prescribed only after diagnosis of sleep apnea by a qualified healthcare provider.
   
• Medications: Some pregnancy-safe decongestants or nasal sprays may be prescribed but only with healthcare provider approval.
   
• Specialist Care: Sleep and Sinus Centers of Georgia provides specialized evaluations and personalized management plans for persistent or severe snoring, coordinating care with your prenatal providers to ensure safe treatments.
 

Advanced treatments are available when needed to protect your health.

Frequently Asked Questions (FAQs)

Q1: Is snoring during pregnancy normal?
 Yes. Due to hormonal and physical changes, many pregnant individuals experience new or worsened snoring. Mild cases often improve after delivery.

Q2: Can snoring harm the baby?
 Most snoring is harmless. However, loud, frequent snoring can indicate sleep apnea, which might affect oxygen levels and blood pressure — important to discuss with your provider.

Q3: Are nasal strips safe during pregnancy?
 Generally yes. Nasal strips are drug-free and safe, but always check packaging and consult your prenatal team if unsure.

Q4: How can I stop snoring naturally without medication?
 Try sleeping on your side, elevating your head, staying hydrated, and using a humidifier as first steps.

Q5: When should I be worried about my snoring?
 If you experience loud snoring with breathing pauses, choking, excessive daytime sleepiness, or high blood pressure, seek medical advice.

Book an Appointment

If you’re struggling with snoring during pregnancy, it’s important to talk with your healthcare team. The experts at Sleep and Sinus Centers of Georgia are highly experienced in evaluating and managing sleep concerns during pregnancy. They provide personalized care tailored to your unique needs, helping you achieve safer, more restful nights. Don’t hesitate—schedule a consultation today to discuss your symptoms and explore effective solutions.

References

   
1. Healthline, Snoring in Pregnancy
   
2. What to Expect, Snoring and Pregnancy
   
3. Sleep Foundation, Why Do Pregnant Women Snore?
   
4. Huckleberry Care, Snoring in Pregnancy
 

With a few small lifestyle adjustments and timely professional support when needed, you can learn how to reduce snoring during pregnancy. These steps can help you—and those around you—enjoy more restful nights, more energy by day, and a healthier pregnancy overall.

This article is for educational purposes only and is not medical advice. Please consult a qualified healthcare provider for diagnosis and treatment.

If you want expert help tailored to your needs,
   Book an appointment with Sleep and Sinus Centers of Georgia today.