How to Stop Snoring During Pregnancy: Effective Solutions and Tips

Last updated: February 2nd, 2024

Snoring during pregnancy is a common concern that affects many women. It is not just a nuisance but can also be a sign of underlying health issues that may need attention.

In this article, we will explore the causes of snoring in pregnancy, provide practical tips on how to stop snoring during pregnancy, introduce products that can help alleviate snoring, discuss potential risks associated with snoring, and explain when to seek medical advice.

By understanding and addressing snoring during pregnancy, you can ensure the well-being of both you and your baby.


Key Takeaways

  • Snoring during pregnancy is a risk factor and can lead to adverse delivery outcomes such as cesarean delivery and low birth weight.

  • Practicing healthy habits and using anti-snore products such as nasal strips, snoring mouthpieces, and pregnancy pillows can help reduce snoring during pregnancy.

  • Seeking medical advice when experiencing persistent or severe snoring is advised to promote the health and well-being of both mother and baby.

Understanding the Causes of Snoring in Pregnancy

Snoring during pregnancy can result from several factors, including hormonal changes, increased blood flow, and weight gain. These factors can lead to nasal congestion and airway obstruction, causing snoring in pregnant women.

Recognizing and tackling these causes is key to a healthy pregnancy and to minimizing the risks linked with snoring.

Hormonal Changes

Hormonal changes during pregnancy can result in fluid accumulation and nasal congestion, which can consequently lead to snoring. Estrogen and placental growth hormones increase during pregnancy, causing nasal congestion due to their impact on blood vessels and fluid build-up in the nose and throat.

Maintaining good maternal sleep practices, such as sleeping on the side and using a humidifier, can help reduce snoring during pregnancy.

Pregnancy rhinitis, which affects approximately 42% of women in their third trimester, is another hormonal-related factor contributing to snoring during pregnancy. Characterized by nasal swelling, pregnancy rhinitis can increase the risk of developing obstructive sleep apnea (OSA).

Being aware of these hormonal changes and their effects on snoring can help you take preventive measures for a more comfortable and healthier pregnancy.


Increased Blood Flow

Increased blood flow during pregnancy can cause swelling in the airways, making it harder to breathe and resulting in snoring. Physiological changes during pregnancy, such as increased maternal blood volume, plasma volume, and cardiac output, lead to increased blood flow. This swelling can obstruct the airway, causing snoring and potentially increasing the risk of sleep apnea. Sleep apnea can potentially lead to a miscarriage as well.

The connection between blood flow and airway function is vital for managing snoring during pregnancy. Proactive measures such as adjusting your sleeping position and using airflow-improving products can help mitigate snoring caused by increased blood flow during pregnancy.

Weight Gain

Weight gain during pregnancy can affect the respiratory system by:

  • Putting extra pressure on the airway, leading to snoring

  • Exacerbating snoring if excess weight is gained

  • Causing a reduction in functional residual capacity (FRC), which is the volume of air remaining in the lungs after a normal exhalation, further impacting the ability to breathe effectively

The average weight gain during pregnancy is between 25 and 35 pounds (11.5 to 16 kilograms).

Staying within a healthy weight range during pregnancy is key to minimize snoring and associated risks. A balanced diet and regular exercise can help manage weight gain and alleviate snoring due to added pressure on the airway.

Practical Tips for Reducing Snoring During Pregnancy


Adopting certain habits and practices is crucial to reduce snoring during pregnancy. Modifications such as adjusting your sleep position, eating a healthy diet, and abstaining from smoking and alcohol can significantly decrease snoring and its potential risks.

Incorporating these practical tips into your daily routine can enhance your sleep health and provide a more comfortable pregnancy experience.

Sleep Position

Sleeping on your side, particularly the left side, can help reduce snoring during pregnancy. This position facilitates improved blood circulation and prevents the airway from collapsing, thus decreasing the chances of snoring.

Avoid sleeping on your back, as this position is associated with a higher chance of snoring. By adjusting your sleep position, you can significantly improve your nighttime breathing and overall sleep quality, ultimately helping you to stop snoring.

Maintain a Healthy Diet

Eating a balanced diet and managing weight gain can help prevent snoring caused by excess pressure on the airway.

A healthy diet for pregnant women should include:

  • Fruits

  • Vegetables

  • Whole grains

  • Lean proteins

  • Low-fat dairy products

It is important to avoid caffeine, alcohol, and tobacco, as these substances can potentially exacerbate depression symptoms.

Following a healthy diet and managing weight gain effectively reduces snoring and its associated risks during pregnancy.

Avoid Smoking and Alcohol

Smoking and alcohol consumption can worsen snoring during pregnancy, so it’s best to avoid them. Smoking can cause inflammation and irritation of the airways, resulting in narrowing and obstruction of the air passages, leading to snoring.

Alcohol relaxes the muscles in the throat, causing the airway to collapse partially during sleep, resulting in snoring.

Abstaining from smoking and alcohol can considerably reduce snoring and enhance your overall sleep health during pregnancy.

Products to Help Alleviate Snoring in Pregnancy

There are several products available that can help alleviate snoring during pregnancy, including:

  • Snoring mouthpieces

  • Nasal strips

  • Humidifiers

  • Elevation pillows

Making these products a part of your daily routine can enhance your nighttime breathing, reduce snoring, and make your pregnancy more comfortable.

Snoring Mouthpieces


Snoring mouthpieces, such as SnoreRx Plus, the Good Morning Snore Solution Mouthpiece, and SleepTight Mouthpiece, can improve nighttime breathing for pregnant women who experience snoring. These devices realign the jaw and tongue to open up the airway, enabling better airflow during sleep, which helps reduce or eliminate snoring.

Consult with your healthcare professional before using a snoring mouthpiece to ensure it is safe and suitable for your needs.

Nasal Strips

Nasal strips, like Breathe Right, can help open up nasal passages, reducing snoring during pregnancy. These adhesive strips are placed on the outside of the nose, lifting and widening the nasal passages to allow for better airflow.

Nasal strips are a non-invasive and easy-to-use solution for alleviating snoring caused by nasal congestion during pregnancy.


Humidifiers, such as the LEVOIT Cool Mist Humidifier, can help alleviate nasal congestion, a common cause of snoring during pregnancy. These devices add moisture to the air, which can help thin and loosen mucus in the nasal passages, allowing for easier breathing and relief from congestion.

Using a humidifier in conjunction with other snoring-reducing products can provide a comprehensive approach to alleviating snoring during pregnancy.

Pregnancy Pillows


Elevation pillows, like the AngQi Maternity Pillow for Pregnant Women, can help keep airways open and reduce snoring in pregnant women. These specially designed pillows elevate the head and upper body, ensuring a more comfortable and snore-free sleep.

Consult with your healthcare provider before using elevation pillows during pregnancy to ensure they are safe and suitable for your needs.

Potential Risks Associated with Snoring in Pregnancy

Awareness of the potential risks linked with snoring during pregnancy, such as adverse delivery outcomes, sleep apnea, high blood pressure, preeclampsia, and gestational diabetes, is crucial.

Understanding these risks and taking appropriate measures to reduce snoring can help ensure the health and well-being of both the mother and the baby.

Adverse Delivery Outcomes

Snoring during pregnancy can increase the risk of adverse delivery outcomes, including cesarean delivery and small-for-gestational age babies. Maternal snoring has been linked to these negative outcomes, particularly in women who snore before and during pregnancy.

Addressing snoring and its causes can help reduce the risk of adverse delivery outcomes and promote a healthier pregnancy.

Sleep Apnea

Pregnant women who snore, a common issue among expectant mothers, may be at a higher risk of developing obstructive sleep apnoea, a disorder characterized by recurrent interruptions in breathing during sleep. Untreated sleep apnea during pregnancy can deprive both the mother and the baby of oxygen, making it crucial to address pregnant women snore and consult a healthcare professional if symptoms of sleep apnoea are present.

High Blood Pressure and Preeclampsia

Snoring during pregnancy can be linked to high blood pressure and preeclampsia, which can lead to health complications. Studies have shown that the onset of snoring during pregnancy is a strong risk factor for gestational hypertension and preeclampsia, with women who start snoring during pregnancy being twice as likely to develop these conditions.

Managing snoring and keeping an eye on blood pressure during pregnancy is vital for the health of both mother and baby. One potential solution for snoring is the use of continuous positive airway pressure devices.

Gestational Diabetes

Snoring and sleep apnea during pregnancy can increase the risk of gestational diabetes, a type of diabetes that develops during pregnancy due to hormonal changes that make it difficult for the body to utilize insulin effectively.

Pregnant women who snore have a higher prevalence of gestational diabetes, making it crucial to address snoring and its underlying causes during pregnancy to reduce this risk.

Seeking Medical Advice for Snoring During Pregnancy

If you are experiencing snoring during pregnancy, seeking medical advice and contemplating screening for sleep-disordered breathing is highly recommended.

Benefits of Seeing A Doctor

  • Identify women at risk of poor delivery outcomes

  • Provide early intervention opportunities

  • Ensure the health and well-being of both the mother and the baby.

When to See a Doctor

Consult a doctor if snoring during pregnancy is persistent, severe, or accompanied by other symptoms, such as gasping, choking, or pauses in breathing. In addition, daytime sleepiness, changes in mood, anxiety, and fatigue may indicate the need for medical attention related to snoring during pregnancy.

Seeking medical advice in a timely manner can address snoring and its potential risks, leading to a healthier pregnancy.

Sleep Disordered Breathing Screening

Screening for sleep-disordered breathing during pregnancy can help identify women at risk of poor delivery outcomes and provide early intervention opportunities.

The screening process typically involves:

  1. Assessment of risk factors

  2. Completion of questionnaires to evaluate symptoms

  3. Conducting a physical examination

  4. In certain circumstances, a sleep study

By following this screening process, healthcare professionals can effectively identify and address sleep-disordered breathing in pregnant women.

Identifying and addressing sleep-disordered breathing during pregnancy can lead to a healthier and more comfortable pregnancy.


In conclusion, snoring during pregnancy is a common concern with potential risks and complications. By understanding the causes of snoring, implementing practical tips, using helpful products, and seeking medical advice when necessary, you can minimize the risks associated with snoring during pregnancy and ensure the well-being of both you and your baby.

Remember, a healthy pregnancy and a good night’s sleep are within your reach.

Frequently Asked Questions

Do nasal strips help with pregnancy snoring?

Wearing a nasal strip or dilator at night may help reduce pregnancy snoring by keeping your nostrils open. Additionally, using a saline nose spray and cutting out alcohol and tobacco are useful preventative measures.

How can a woman stop snoring?

To help reduce or stop snoring, try changing your sleeping position, reducing weight, limiting tobacco and alcohol consumption, using nasal strips or other devices to open the airway, treating nasal congestion, avoiding alcohol and sedatives, quitting smoking, and getting enough sleep.

How do you fix sleep apnea during pregnancy?

Continuous positive airway pressure (CPAP) therapy is an effective way to reduce the risks of sleep apnea before, during, and after pregnancy for moderate to severe cases. It is safe and can help manage symptoms.

What causes snoring during pregnancy?

Hormonal changes, increased blood flow, and weight gain during pregnancy can all contribute to snoring.

What products can help alleviate snoring during pregnancy?

Snoring can be reduced during pregnancy with the use of snoring mouthpieces, nasal strips, humidifiers, and elevation pillows.



No Comments

Post Comment

Prove you are human 2 + 2 =

Subscribe To Our Newsletter!