Snoring During Pregnancy: Causes, Risks & Safe Remedies

Why Does Snoring Increase During Pregnancy?

Up to 25% of women develop snoring during pregnancy, even if they never snored before. Several pregnancy-related changes contribute:

• Weight gain: Normal pregnancy weight gain adds tissue around the neck and throat, narrowing the airway
• Hormonal changes: Elevated oestrogen and progesterone levels cause nasal mucosal swelling (pregnancy rhinitis), which affects up to 30% of pregnant women
• Increased blood volume: Blood volume increases by 30–50% during pregnancy, causing nasal tissue engorgement
• Reduced lung capacity: As the uterus grows, the diaphragm is pushed upward, reducing lung volume

When Does Pregnancy Snoring Typically Start?

Most pregnancy-related snoring begins in the second trimester and worsens throughout the third trimester as weight gain and hormonal effects peak. It usually resolves within weeks of delivery.

Potential Risks

While occasional pregnancy snoring is common and usually harmless, habitual snoring during pregnancy has been linked to:

• Gestational hypertension: Regular snoring during pregnancy is associated with higher blood pressure
• Pre-eclampsia: Studies suggest a correlation between habitual snoring and increased pre-eclampsia risk
• Gestational diabetes: Sleep disruption from snoring may affect glucose metabolism
• Lower birth weight: Maternal sleep-disordered breathing may affect fetal growth

If snoring is accompanied by gasping, choking, or excessive daytime sleepiness, discuss it with your midwife or GP as it may indicate sleep apnea.

Safe Remedies for Snoring During Pregnancy

Sleep Position

Sleeping on your left side is already recommended during pregnancy for optimal blood flow to the placenta. It also keeps airways open and reduces snoring. Use a pregnancy pillow for support and comfort.

Nasal Strips and Saline Sprays

External nasal strips are drug-free and safe during pregnancy. Saline nasal sprays help relieve pregnancy rhinitis without medication. These are among the safest first-line options.

Elevation

Elevating the head of the bed or using a wedge pillow reduces nasal congestion and acid reflux — both of which worsen snoring during pregnancy.

Humidifier

Dry air worsens nasal congestion. A cool-mist humidifier in the bedroom helps keep nasal passages moist and airways open.

Stay Active

Gentle exercise (walking, swimming, prenatal yoga) helps manage weight gain and improves sleep quality. Even 30 minutes of daily movement can make a difference.

What to Avoid

• Oral anti-snoring devices (mouthpieces) — not recommended without medical guidance during pregnancy
• Decongestant nasal sprays — many contain ingredients not recommended in pregnancy
• Sedating antihistamines — consult your GP before use
• Essential oils — some are not safe during pregnancy

When to Talk to Your Doctor

Mention snoring at your next antenatal appointment if it's happening regularly. Seek prompt medical advice if you experience breathing pauses during sleep, severe daytime fatigue, morning headaches, or high blood pressure readings.