Snoring During Pregnancy: Causes, Risks, and Safe Remedies

If you have started snoring during pregnancy, or if your existing snoring has become noticeably worse, you are far from alone. Research indicates that snoring affects a surprisingly large percentage of pregnant women, particularly as the pregnancy progresses. While occasional snoring is typically harmless, habitual pregnancy snoring deserves attention because of its association with conditions that can affect both maternal and fetal health.

Why Pregnancy Causes Snoring

Pregnancy triggers multiple physiological changes that directly increase the likelihood of snoring. Understanding these mechanisms helps explain why snoring can develop in women who never snored before and why it tends to worsen as the pregnancy advances.

Hormonal Changes

Rising levels of estrogen and progesterone during pregnancy cause significant swelling of the nasal mucosa, a condition known as pregnancy rhinitis. This nasal congestion narrows the nasal passages, increases airflow resistance, and promotes mouth breathing during sleep, all of which contribute to snoring. Estrogen also increases blood flow to mucous membranes throughout the body, further adding to airway tissue swelling.

Weight Gain

Normal pregnancy weight gain (25-35 pounds for women starting at a healthy BMI) adds tissue volume throughout the body, including the neck and upper airway. Even relatively modest increases in neck circumference can narrow the pharyngeal airway enough to cause snoring. Women who gain more than the recommended amount of weight during pregnancy face an even greater risk. The relationship between weight and snoring is well-documented in our guide to snoring causes and risk factors.

Fluid Redistribution

Pregnancy increases total blood volume by 40-50% and causes significant fluid retention. When a pregnant woman lies down to sleep, gravity redistributes this excess fluid from the lower extremities toward the upper body and neck. This positional fluid shift increases soft tissue volume around the upper airway, contributing to airway narrowing and snoring.

Upward Displacement of the Diaphragm

As the uterus grows, it pushes the diaphragm upward by as much as 4 centimeters, reducing functional lung capacity. This reduced lung volume changes breathing patterns and can increase the negative intrathoracic pressure generated during inspiration, which in turn increases the tendency for upper airway collapse.

Trimester-by-Trimester Changes

Snoring during pregnancy follows a predictable pattern that tracks with the physiological changes occurring in each trimester.

First Trimester

Most women do not develop significant snoring during the first trimester. Hormone levels are rising but have not yet reached the levels that cause substantial nasal congestion. Weight gain is typically minimal. However, women who were already habitual snorers before pregnancy may notice a slight increase in snoring frequency due to early progesterone-related airway muscle relaxation.

Second Trimester

Snoring becomes more common during the second trimester as pregnancy rhinitis develops and weight gain accelerates. Studies suggest that snoring prevalence roughly doubles between the first and second trimesters. This is often the stage when a bed partner first notices that snoring has become a regular occurrence.

Third Trimester

The third trimester is when pregnancy snoring peaks. A landmark study by Pien et al. found that habitual snoring affected up to 49% of women in their third trimester. The combination of maximum weight gain, peak fluid retention, nasal congestion, and diaphragmatic elevation creates the perfect conditions for upper airway obstruction during sleep.

"The prevalence of habitual snoring increased from 7.9% in the first trimester to 21.2% by the third trimester... pregnancy-onset habitual snoring was independently associated with gestational hypertension and preeclampsia." — Pien et al., Sleep, 2005 (PubMed)

Gestational Sleep Apnea and Preeclampsia Risk

This is the section that makes pregnancy snoring more than just a nuisance. A growing body of research has established concerning associations between habitual snoring during pregnancy and several serious pregnancy complications.

Gestational Hypertension and Preeclampsia

Multiple studies have found that pregnant women who snore habitually are at significantly increased risk for gestational hypertension and preeclampsia. The American College of Obstetricians and Gynecologists (ACOG) recognizes sleep-disordered breathing as a risk factor for adverse pregnancy outcomes. The proposed mechanism involves intermittent hypoxia and sympathetic nervous system activation triggered by airway obstruction, which promotes endothelial dysfunction and systemic inflammation, the same pathways implicated in preeclampsia development.

Gestational Diabetes

Research published in the American Journal of Obstetrics and Gynecology has found associations between habitual snoring during pregnancy and increased risk of gestational diabetes mellitus. The intermittent hypoxia caused by sleep-disordered breathing may impair insulin sensitivity, contributing to glucose dysregulation. The National Institutes of Health notes the metabolic consequences of sleep-disordered breathing across populations.

Fetal Growth Effects

Some studies have suggested an association between maternal sleep-disordered breathing and fetal growth restriction, potentially mediated by reduced placental oxygen delivery during maternal apnea events. While the evidence here is still developing, it underscores the importance of taking pregnancy snoring seriously rather than dismissing it as a temporary inconvenience.

Safe Anti-Snoring Remedies During Pregnancy

When addressing snoring during pregnancy, safety for both mother and baby must be the overriding consideration. The following approaches are generally considered safe during pregnancy, but you should always discuss any new intervention with your prenatal care provider before starting.

Nasal Strips and Saline Rinse

External nasal strips (like Breathe Right) are a drug-free, non-invasive option that physically opens the nasal passages. They can be particularly helpful for pregnancy rhinitis. Saline nasal rinses or sprays are also safe during pregnancy and can help reduce nasal congestion without medication. These are often the first-line recommendations from OB-GYNs for pregnancy-related nasal congestion.

Bedroom Humidification

Dry air worsens nasal congestion. Running a cool-mist humidifier in the bedroom (targeting 40-60% humidity) can help keep nasal passages moist and reduce congestion-related snoring. This is safe at any stage of pregnancy.

Elevation

Elevating the head of the bed by 10-15 degrees using a wedge pillow or bed risers can reduce fluid accumulation in the upper airway and decrease snoring. This approach also helps with pregnancy-related acid reflux, making it a doubly beneficial adjustment.

Positional Therapy

Side sleeping (specifically left-side sleeping) is widely recommended during pregnancy for both cardiovascular and respiratory benefits. A pregnancy body pillow can help maintain the side-sleeping position throughout the night. We cover this in more detail in the next section.

Regarding Anti-Snoring Mouthpieces

Mandibular advancement devices and tongue stabilizing devices have not been extensively studied specifically in pregnant populations. While they are generally considered low-risk mechanical devices, the hormonal changes of pregnancy can affect jaw joints and dental structures. We recommend consulting your OB-GYN and dentist before using any oral appliance during pregnancy. If you receive clearance, a comfortable, well-fitted device may be appropriate for some pregnant women. For more about how these devices work generally, see our guide on natural remedies for snoring.

Sleep Position for Pregnant Snorers

Sleep position is one of the most impactful and safest modifications a pregnant snorer can make. The benefits extend well beyond snoring reduction.

Left-side sleeping is the most recommended position for pregnant women, particularly in the second and third trimesters. This position offers multiple advantages:

• Reduces snoring: Side sleeping prevents the tongue and soft palate from falling back due to gravity, which is the primary mechanism of positional snoring. See our detailed guide on the best sleeping position for snoring.
• Improves placental blood flow: Left-side sleeping keeps the weight of the uterus off the inferior vena cava, the large vein that returns blood from the lower body to the heart. This maximizes blood flow to the placenta and baby.
• Reduces swelling: Better venous return means less fluid accumulation in the extremities and, importantly, less fluid redistribution to the upper airway when lying down.
• Decreases acid reflux: Left-side positioning reduces gastroesophageal reflux, which is common in pregnancy and can contribute to throat irritation and airway inflammation.

A pregnancy body pillow that supports the belly, back, and legs can make maintaining the left-side position much more comfortable throughout the night. Some women find that a C-shaped or U-shaped pregnancy pillow prevents them from rolling onto their backs during sleep.

The Mayo Clinic recommends that pregnant women avoid sleeping flat on their backs after the first trimester, both for cardiovascular reasons and to reduce the risk of sleep-disordered breathing.

When to Talk to Your OB-GYN

While occasional light snoring during pregnancy is common and typically benign, certain patterns and symptoms should prompt a conversation with your prenatal care provider. Bring up snoring at your next appointment if any of the following apply:

• Your partner witnesses you stop breathing during sleep. This is the defining symptom of obstructive sleep apnea and warrants evaluation regardless of whether you are pregnant.
• You snore loudly most nights. Habitual, loud snoring (audible from outside the bedroom) has the strongest associations with adverse pregnancy outcomes.
• You wake gasping or feeling short of breath. While some breathlessness is normal in late pregnancy due to diaphragmatic elevation, waking abruptly with a choking sensation is not normal and may indicate airway obstruction.
• You experience excessive daytime sleepiness. While fatigue is common in pregnancy, the inability to stay awake during normal activities or dangerously falling asleep while driving suggests sleep quality is significantly impaired.
• You have been diagnosed with gestational hypertension or preeclampsia. Given the established link between sleep-disordered breathing and hypertensive disorders of pregnancy, a sleep evaluation may be part of comprehensive management.
• You had snoring or sleep apnea before pregnancy. Pre-existing sleep-disordered breathing typically worsens during pregnancy and may require closer monitoring or treatment adjustment.

Your OB-GYN may refer you for a sleep study, which can be conducted with a portable home sleep test. If gestational sleep apnea is diagnosed, treatment with CPAP therapy during pregnancy has been shown to be safe and may improve both maternal blood pressure and fetal outcomes. Understanding the distinction between sleep apnea and simple snoring is important for getting the right level of care.

Will Snoring Stop After Delivery?

The good news is that for the majority of women, pregnancy-related snoring resolves after delivery. The timeline and degree of resolution depend on the specific factors that were driving the snoring.

Hormonal normalization occurs relatively quickly after delivery. Estrogen and progesterone levels drop dramatically within the first few days postpartum, and pregnancy rhinitis typically resolves within one to two weeks. The nasal congestion that contributed to snoring clears as mucosal swelling subsides.

Fluid redistribution also resolves quickly. The excess blood volume and fluid retention of pregnancy decrease substantially in the first one to two weeks postpartum, with associated diuresis (increased urination) as the body sheds excess fluid. This reduces the soft tissue swelling around the airway.

Weight loss is a slower process. While some pregnancy weight is lost immediately (the baby, placenta, and amniotic fluid account for roughly 12-15 pounds), the remaining weight is lost gradually over weeks to months. Women who return to their pre-pregnancy weight typically see complete resolution of weight-related snoring. Those who retain significant weight may continue to snore.

If snoring persists beyond three to six months postpartum, it may indicate that factors beyond pregnancy are contributing. Pre-existing anatomical factors, retained weight, or previously unrecognized sleep apnea may be involved. At that point, evaluation with the approaches discussed in our snoring and high blood pressure guide becomes relevant.

Frequently Asked Questions

Is snoring during pregnancy normal?

Snoring during pregnancy is very common and often considered a normal physiological consequence of the hormonal and physical changes of pregnancy. Studies show that up to 49% of women snore by their third trimester, compared to about 4% before pregnancy. While it is common, habitual snoring during pregnancy should be mentioned to your OB-GYN because of its associations with gestational hypertension and preeclampsia.

Can snoring during pregnancy harm my baby?

Simple snoring without sleep apnea is unlikely to directly harm your baby. However, pregnancy-onset habitual snoring has been associated with increased risk of gestational hypertension, preeclampsia, and gestational diabetes, conditions that can affect fetal outcomes including birth weight and timing of delivery. If snoring is accompanied by breathing pauses or excessive daytime sleepiness, evaluation for gestational sleep apnea is recommended.

Is it safe to use an anti-snoring mouthpiece while pregnant?

There is limited research specifically on anti-snoring mouthpiece use during pregnancy. While mandibular advancement devices are generally considered low-risk, the hormonal changes of pregnancy can affect jaw joints and dental structures. You should always consult your OB-GYN or midwife before using any anti-snoring device during pregnancy. Positional therapy (side sleeping), nasal strips, and humidification are generally considered safer first-line options.

Will snoring stop after I give birth?

For most women, pregnancy-related snoring resolves within a few weeks to months after delivery as hormone levels normalize, fluid retention decreases, and pregnancy weight is gradually lost. However, some women find that snoring persists postpartum, particularly if significant weight was retained. If snoring continues beyond three to six months after delivery, evaluation for other contributing factors is recommended.

What is the best sleeping position for a pregnant woman who snores?

Left-side sleeping is recommended for pregnant women who snore. This position keeps the uterus off the inferior vena cava, improves blood flow to the placenta, reduces acid reflux, and minimizes the gravitational collapse of airway tissues that causes snoring. A pregnancy body pillow can help you maintain this position throughout the night.

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