Nobody puts "will start snoring loudly" on the list of pregnancy symptoms. It's not in the books next to morning sickness and swollen ankles. But if you're here, you've probably discovered firsthand that pregnancy and snoring are very much connected.
And if it's your partner reading this because they've been nudging you awake at 2am for the last four months... hi, I see you too.
Let me explain what's actually going on, what you can safely try, and the one thing that's genuinely worth talking to your doctor about.
Why Pregnancy Causes Snoring (or Makes It Way Worse)
Snoring happens when airflow through your nose and throat is restricted enough that the tissue vibrates. Pregnancy creates several conditions that make this more likely, none of which are your fault.
Increased blood volume and nasal congestion
During pregnancy, your body produces significantly more blood. That extra blood flow causes the mucous membranes in your nose to swell, which narrows your nasal passages. A narrower nose means more restricted airflow, which means more snoring. This is actually called "rhinitis of pregnancy" and it affects roughly 30% of pregnant women. It often gets worse in the second and third trimester as blood volume peaks.
Weight changes
The weight gain that comes with a healthy pregnancy includes some weight in the tissues around your throat and neck. More tissue in that area means a slightly smaller airway passage. This is a normal and temporary change.
Shifting sleep position
As your belly grows, sleeping on your back becomes uncomfortable, which is fine because sleeping on your side is better for circulation anyway. But the transition period can be disruptive to sleep in general, and some positions make snoring worse.
Progesterone
This hormone increases significantly during pregnancy and, among other things, causes the muscles in your upper airway to relax more. Relaxed throat muscles are a key contributor to snoring.
Put all four of those together and it's actually kind of surprising MORE pregnant women don't snore.
What's Safe to Try
The good news is that several of the most effective options for snoring are completely safe during pregnancy.
Nasal strips
External nasal strips that physically open your nostrils from the outside are safe for pregnant women. They're not absorbed into your body, they don't contain medication, and they can make a meaningful difference if nasal congestion is driving your snoring. I like Intake Magnetic Nasal Strips because they're reusable and more effective than the paper drugstore kind, but even the basic Breathe Right strips work.
Sleeping on your side
You're probably doing this already in the second and third trimester because it's more comfortable. If you find yourself rolling to your back, a large body pillow behind you is the classic fix. There are also pregnancy-specific body pillows designed to support both your front and back, which some people swear by.
Saline nasal rinse
A saline nasal rinse (like a Neti pot or a squeeze bottle rinse) before bed can help flush out congestion and reduce the swelling in your nasal passages. This is entirely drug-free and safe. Doctors often recommend it for pregnancy rhinitis specifically.
Elevating your head
Sleeping at a slight incline, even just with an extra pillow, can reduce snoring by helping keep nasal passages a little more open and reducing postnasal drip.
Staying hydrated
Dehydration makes mucus thicker and more likely to contribute to nasal congestion. Drinking enough water during the day won't cure snoring but it helps at the margins.
What's NOT Recommended During Pregnancy
- •Mouthpieces and mandibular advancement devices aren't recommended during pregnancy, mostly because your gum tissue and jaw joints can be more sensitive during pregnancy due to hormonal changes. They're not proven unsafe but they're also not studied in pregnant populations, so doctors generally say skip them for now.
- •Decongestant nasal sprays (the kind with oxymetazoline, like Afrin) are a no during pregnancy. Some are also flagged as potentially harmful. Saline-only sprays are fine.
- •Most anti-snoring supplements and herbal remedies are in a "we don't know" category during pregnancy. Stick to the physical solutions above and check with your OB before taking anything.
The One Thing Worth a Doctor Conversation
New or significantly worsened snoring during pregnancy can sometimes be a sign of sleep apnea, and sleep apnea during pregnancy carries real risks worth taking seriously.
If you're experiencing any of these alongside the snoring, bring it up at your next OB appointment:
- • Gasping or choking sounds during sleep (your partner would know this, you probably won't)
- • Waking up repeatedly through the night
- • Feeling extremely tired during the day even after a full night of sleep
- • Morning headaches
- • High blood pressure (your OB will be monitoring this anyway)
Sleep apnea during pregnancy has been associated with higher rates of gestational hypertension and preeclampsia, and it's worth ruling out or treating if it's there. An OB can refer you for a home sleep test if needed.
This is not to scare you. Most pregnancy snoring is just pregnancy snoring, driven by the congestion and weight changes above, and it resolves after delivery. But it's worth the conversation.
After Delivery
Most women find that the pregnancy-related snoring goes away or returns to pre-pregnancy levels after delivery as hormone levels normalize, congestion reduces, and weight shifts back.
If you're still snoring significantly after you've fully recovered postpartum and everything else has settled, that's worth looking into separately. Come take the snore quiz and figure out what type of snorer you are. Whatever is still going on after pregnancy is most likely fixable.
For now though, be patient with yourself, try the nasal strips and the side sleeping, and mention it to your doctor if anything else on that symptoms list sounds familiar.
You're growing a human. Snoring is the least impressive thing your body is doing right now.
Medical Disclaimer
The information on Snoresy.com is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified healthcare provider with any questions you may have regarding snoring, sleep apnea, or other medical conditions. Never disregard professional medical advice or delay seeking it because of something you read on this website.