Snoring During Pregnancy: Why It Happens and What To Do

You never snored before. You're sure of it — your partner would have mentioned it. But now, several months into your pregnancy, you're waking up with a dry mouth, your partner is nudging you in the middle of the night, and you've apparently joined the ranks of nighttime noisemakers.

If this sounds familiar, you're in good company. Research shows that approximately 25-30% of women develop snoring during pregnancy, with most cases appearing in the second and third trimesters. For many women, it's a completely new experience — and an unwelcome one, given all the other sleep disruptions that pregnancy already brings.

In this article, we'll explain exactly why pregnancy causes snoring, when it's something to be concerned about, and what safe remedies can help you sleep more quietly and comfortably.

Why Pregnancy Causes Snoring

Snoring during pregnancy isn't random — there are several specific physiological changes that make it much more likely. Understanding these helps explain why even women who have never snored in their lives can suddenly become loud snorers during pregnancy.

Hormonal Nasal Congestion

During pregnancy, elevated levels of estrogen and progesterone cause increased blood flow throughout the body, including to the mucous membranes of the nose. This causes the nasal passages to swell — a condition sometimes called 'pregnancy rhinitis' — which restricts airflow and promotes mouth breathing during sleep. Mouth breathing bypasses the nose's natural airway-shaping function and significantly increases the likelihood of snoring.

Pregnancy rhinitis affects an estimated 20-30% of pregnant women and can occur at any stage, though it's most common in the second and third trimesters. Unlike a cold, it isn't caused by a virus and doesn't come with fever or body aches — just persistent stuffiness.

Weight Gain

Normal, healthy pregnancy involves weight gain — typically 25-35 pounds for women starting at a normal BMI. Some of this weight is distributed around the neck and throat area, which can narrow the airway during sleep. This is the same mechanism that makes overweight individuals more prone to snoring in general.

The connection between weight and snoring is well-documented. Research published in the American Journal of Obstetrics and Gynecology found that women who gained excessive weight during pregnancy were significantly more likely to develop habitual snoring compared to those with recommended weight gain.

Increased Blood Volume

By the third trimester, a pregnant woman's blood volume increases by approximately 45%. This extra blood flow causes swelling in tissues throughout the body, including the soft tissues of the throat and nasal passages. The swelling narrows the airway, creating the turbulent airflow conditions that produce snoring sounds.

Diaphragm Pressure

As the uterus grows, it pushes upward against the diaphragm, reducing lung capacity by up to 20% in late pregnancy. This means each breath during sleep may move less air, and the body may compensate by breathing harder through a partially restricted airway — another recipe for snoring. For a broader understanding, read our complete guide to snoring.

When Pregnancy Snoring Is a Concern

Most pregnancy snoring is benign — annoying and sleep-disrupting, but not medically dangerous. However, in some cases, snoring during pregnancy can indicate a condition called gestational obstructive sleep apnea (OSA), which does carry health risks for both mother and baby.

Gestational Sleep Apnea

Sleep apnea involves repeated pauses in breathing during sleep, often accompanied by loud snoring that suddenly stops and restarts. In pregnant women, undiagnosed sleep apnea has been linked to several complications:

• Gestational hypertension and preeclampsia: Studies show that pregnant women with sleep apnea are 2-3 times more likely to develop preeclampsia, a dangerous condition involving high blood pressure and organ damage.
• Gestational diabetes: Sleep-disordered breathing has been associated with impaired glucose tolerance and an increased risk of gestational diabetes.
• Increased risk of cesarean delivery: Women with untreated sleep apnea during pregnancy have higher rates of emergency cesarean sections.
• Low birth weight and preterm birth: Severe, untreated sleep apnea may affect fetal growth and timing of delivery.

To understand the differences, read our guide on snoring vs. sleep apnea.

Red Flags to Watch For

Talk to your healthcare provider if you experience any of the following alongside your snoring:

• Witnessed pauses in breathing during sleep (ask your partner to observe)
• Waking up gasping or choking
• Excessive daytime sleepiness that goes beyond normal pregnancy fatigue
• Morning headaches
• Difficulty concentrating or persistent brain fog
• High blood pressure readings at prenatal appointments

Your doctor may recommend a sleep study to evaluate for sleep apnea. If diagnosed, treatment during pregnancy is safe and can significantly reduce risks for both you and your baby.

Safe Remedies for Pregnancy Snoring

The good news is that there are several safe, non-medication approaches to reducing snoring during pregnancy. These strategies address the underlying causes without posing any risk to your baby.

1. Sleep on Your Left Side

Side sleeping is recommended during pregnancy for multiple reasons: it improves blood flow to the uterus, reduces pressure on the liver, and — importantly for snoring — keeps the tongue and throat tissues from collapsing backward into the airway. The left side is particularly recommended as it optimizes blood flow through the inferior vena cava.

A pregnancy pillow or body pillow can help you maintain this position comfortably throughout the night. Placing a pillow between your knees also helps align your hips and reduces lower back pressure. Learn more in our guide to the best sleeping position for snoring.

2. Use a Humidifier

Dry air worsens nasal congestion, which is already a problem during pregnancy. Running a cool-mist humidifier in your bedroom adds moisture to the air, helping to soothe swollen nasal passages and make breathing easier. Aim for a humidity level of 40-50% — a small hygrometer can help you monitor this.

Clean your humidifier regularly to prevent mold and bacteria growth. Using distilled water rather than tap water reduces mineral buildup and keeps the mist clean.

3. Nasal Strips and Saline Spray

External nasal strips are adhesive strips that gently pull the nostrils open, increasing airflow. They're completely drug-free and safe during pregnancy. Saline nasal spray is another safe option that moisturizes and clears the nasal passages without any medication.

Avoid decongestant nasal sprays (like oxymetazoline) during pregnancy unless specifically approved by your doctor. These medications constrict blood vessels and may not be safe for the developing baby.

4. Elevate Your Head

Slightly elevating the head of your bed — or using a wedge pillow — can reduce snoring by preventing nasal congestion from pooling and by keeping the airway in a more open position. An elevation of about 15-30 degrees is usually sufficient.

This is especially helpful if you experience acid reflux during pregnancy, which is common in the third trimester and can also contribute to throat irritation and snoring.

5. Stay Hydrated

Dehydration thickens the mucus in your nose and throat, making congestion worse and increasing snoring. During pregnancy, your fluid needs increase — the American College of Obstetricians and Gynecologists recommends about 8-12 cups of water per day. Staying well-hydrated keeps nasal secretions thin and flowing.

6. Manage Weight Gain

Following your healthcare provider's guidelines for healthy pregnancy weight gain can help minimize snoring. This doesn't mean dieting — pregnancy is absolutely not the time for calorie restriction — but rather eating a balanced, nutrient-rich diet and staying as active as your doctor recommends.

Regular gentle exercise during pregnancy (walking, swimming, prenatal yoga) helps with weight management, improves sleep quality, and can reduce snoring. Always follow your healthcare provider's guidance on safe exercise during pregnancy.

7. Avoid Allergens Before Bed

If allergies are contributing to your nasal congestion, take steps to reduce allergen exposure in the bedroom. Wash bedding weekly in hot water, use hypoallergenic pillow covers, keep pets out of the bedroom, and consider a HEPA air purifier. Shower before bed to remove pollen from your hair and skin.

Tracking Your Snoring During Pregnancy

One of the most useful things you can do is objectively track your snoring patterns throughout your pregnancy. This serves two purposes: it helps you measure whether your remedies are working, and it provides valuable information for your healthcare provider if concerns arise.

SnapSnoreScore is a free, privacy-first tool that measures snoring using your phone's microphone while you sleep. All processing happens on your device — no audio is recorded, stored, or transmitted. You get a Snore Score from 0 to 100 each morning, along with data about snoring intensity and frequency throughout the night.

By tracking over several weeks, you can see whether changes — like adding a humidifier, using nasal strips, or adjusting your sleeping position — are actually reducing your snoring. You can also share your trends with your healthcare provider at prenatal appointments to help them assess whether further evaluation is needed.

Not sure if you snore? Read our guide on how to know if you snore. And for general snoring reduction strategies, check out our article on how to stop snoring naturally.

After Pregnancy: What to Expect

The good news is that for most women, pregnancy-related snoring resolves on its own after delivery. As hormone levels return to normal, blood volume decreases, and postpartum weight loss progresses, the factors that caused snoring gradually disappear.

Most women notice improvement within 2-4 weeks after delivery, with complete resolution by 3-6 months postpartum. If snoring persists beyond six months after delivery, it may indicate an underlying condition unrelated to pregnancy, and it's worth discussing with your doctor.

In the meantime, be gentle with yourself. Pregnancy is demanding enough without adding snoring guilt to the list. Focus on the remedies that work for you, track your progress, and remember that this is almost certainly a temporary phase that will resolve once your body returns to its pre-pregnancy state.