Sleep changes, including increased snoring, are common during pregnancy. One study found that about 84% of pregnant people experience some kind of sleep disturbance by their third trimester, whether that’s restless legs, nighttime heartburn, sleep apnea, insomnia, or snoring.
Below, we’ll explain the link between pregnancy and snoring, and offer solutions that can help improve sleep during pregnancy and after delivery.
Does Pregnancy Cause Snoring?
Snoring is a type of sleep-disordered breathing that can occur during pregnancy. However, pregnancy isn’t the sole cause of snoring, and not all pregnant people snore. In most cases, snoring is the worst during the second half of pregnancy, particularly the third trimester.
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Causes of Snoring During Pregnancy
There’s no one single reason that people start snoring during pregnancy. The body goes through multiple hormonal and physical changes during pregnancy that can make people more likely to snore.
Hormonal Changes
During pregnancy, estrogen and progesterone levels increase. Higher estrogen levels can make your nasal passages extra sensitive to smoke, fragrances, and temperature changes. This increased sensitivity can cause congestion, sneezing, and post-nasal drip, which can all lead to snoring.
Weight Gain
Increases in weight are linked to both snoring and sleep apnea. When your body has more mass, especially in the neck area, it can press on your breathing passages and restrict airflow, causing snoring. In addition to weight gain, pregnant people also experience swelling. If the airway swells, snoring can happen, as there’s not as much room for air to pass through.
Nasal Congestion
People with pregnancy rhinitis (inflammation and swelling in the nose) experience frequent nasal congestion, especially during the second and third trimesters. For many people with the condition, pregnancy is the first time they experience significant congestion.
When a person is congested, they’re more likely to snore. Additionally, persistent nasal symptoms like congestion, sinus pressure, and post-nasal drip can make a person more likely to have obstructive sleep apnea (OSA).
Sleep Position
Back sleepers generally snore more than side and stomach sleepers. When you sleep on your back, gravity lets your neck and throat muscles relax, narrowing breathing passages and allowing airway tissues to vibrate against one another.
Stomach and side sleepers don’t have gravity working against them in the same way that back sleepers do, so it can be easier for them to breathe without snoring.
How to Prevent Snoring During Pregnancy
There are simple and effective ways to stop snoring during pregnancy. Some are easy lifestyle and habit adjustments, while others may require guidance from your OB/GYN.
Change Sleep Position
Back sleepers snore more than side and stomach sleepers do. Try sleeping on your side, and use a pregnancy pillow or body pillow if you need extra support under your stomach or hips.
If you can only sleep on your back, try an adjustable bed frame or elevate your head using pillows or a bolster. However, most experts recommend avoiding back sleeping after 28 weeks (sometimes as early as 13 to 20 weeks) and only sleeping on your side.
Treat Nasal Congestion
Nasal congestion is common during pregnancy, particularly in the later stages. Over-the-counter nasal strips can help improve snoring. They’re designed to open your nostrils to widen the passage for airflow, but they don’t specifically treat congestion.
There are over-the-counter congestion medications that are safe for pregnant people, but you should consult your doctor before starting any new kind of medication during pregnancy.
Maintain Healthy Pregnancy Weight Gain
Snoring severity and frequency can increase with increasing weight, which is tough to address during pregnancy. Don’t try to prevent weight gain; rather, aim to gain weight as directed by your doctor.
During pregnancy, keep up with moderate exercise and eat a balanced diet. Along with your physician’s recommendations, you can refer to the Centers for Disease Control and Prevention’s recommended weight gain guidelines.
Avoid Alcohol and Smoking
Alcohol is a depressant that relaxes your throat muscles to the point that the tissues within your breathing passages rub and vibrate against one another, causing snoring. Smoking is also linked to poor sleep and snoring because it irritates and inflames your airways. Pregnant people should also avoid alcohol and smoking because they can harm the fetus.
When to Talk to a Doctor
In many cases, snoring will clear up after delivery. However, certain snoring-related symptoms are indications that you may have sleep apnea. In addition to snoring, if you or a partner experience any of the following, you should consider getting tested for sleep apnea.
- Choking, snorting, or gasping during sleep
- Repeated breathing pauses
- Daytime sleepiness
- Dry mouth
- Insomnia or changes to sleep
Sleep Doctor's home sleep study is an easy way to learn more about your sleep quality, and our experts can help diagnose sleep apnea and provide ongoing treatment and support.
Frequently Asked Questions
Is snoring a pregnancy symptom?
While snoring is common during pregnancy, not all pregnant people snore, and not all snoring is pregnancy-related. Some estimates show that nearly half of pregnant people experience some type of disordered breathing during sleep. For some, snoring starts in the first trimester, but it’s most common during the third trimester.
Is snoring during pregnancy normal?
Yes, it’s normal to snore during pregnancy. In fact, experts hypothesize that about 21% of pregnant people snore during their third trimester. During pregnancy, people experience hormonal changes, weight gain, and increased congestion — all of which can increase snoring severity and frequency.
However, if you or your bed partner also notice choking, snorting, or gasping during sleep,
repeated breathing pauses, or daytime sleepiness, you should talk to your doctor about the possibility of having sleep apnea.
Does pregnancy snoring go away?
Snoring during pregnancy starts for some people during the first trimester, but it’s typically the worst during the third trimester. After delivery, most people find that snoring clears up. One study shows that snoring rates drop from 62% of people to 29% postpartum.
