The Connection Between Menopause and Snoring

Last updated: January 28th, 2024

Are you a woman approaching or experiencing menopause, and suddenly finding yourself snoring more than ever? Rest assured, you’re not alone. Many women face this challenge during menopause, but there are effective ways to manage and reduce snoring.

In this article, we will explore the link between menopause and snoring, discuss the factors that contribute to snoring, and provide strategies to help you alleviate this nighttime nuisance.

Key Takeaways

  • Menopause can cause hormonal imbalances, decreased muscle tone and body composition changes that lead to snoring.

  • Managing weight gain, reducing alcohol consumption and quitting smoking may reduce the likelihood of snoring in menopausal women.

  • Treatments such as hormone replacement therapy (HRT), sleep position adjustments, nasal dilators/sprays or CPAP therapy are available to improve sleep quality for menopausal women.

Understanding the Link Between Menopause and Snoring


Menopause is a natural phase in a woman’s life, marking the end of her reproductive years. While this transition is inevitable, it can also bring about uncomfortable symptoms and changes, including snoring.

Snoring in menopausal women is often linked to hormonal changes and a decrease in muscle tone in the throat, which can lead to sleep-disordered breathing. But how exactly do these factors interconnect, and what can be done to alleviate snoring during menopause?

Grasping the relationship between menopause and snoring is key to finding suitable solutions. Hormonal fluctuations during menopause, such as decreased progesterone levels, can lead to the relaxation of the upper airways, causing snoring and body composition changes.

Sleep-disordered breathing, including snoring and obstructive sleep apnea, is more prevalent among menopausal women due to these hormonal changes and weight gain. Recognizing the correlation between menopause, hormones, and snoring is necessary to identify the best coping strategies and treatments.

Hormonal Changes in Menopause

During menopause, women experience various hormonal changes that can directly impact their sleep quality. One significant change is the decrease in progesterone levels, a hormone known for maintaining the structure of the upper respiratory passages and regulating breathing.

As progesterone levels decrease, the upper airways can become more relaxed, increasing the likelihood of snoring.

Combined hormone replacement therapy (HRT) is one potential solution to address the hormonal imbalances contributing to snoring in menopausal women. By administering estrogen and progesterone, HRT can help alleviate sleep apnea and reduce sleep-disordered breathing. This therapy can be particularly effective for women experiencing severe snoring due to hormonal imbalances during menopause.

Sleep Disordered Breathing in Menopausal Women

Sleep-disordered breathing, which includes snoring and obstructive sleep apnea, affects many menopausal women due to hormonal shifts and weight gain. These conditions can manifest in a variety of ways, with common symptoms such as loud snoring, gasping or choking during sleep, and excessive daytime sleepiness.

Obstructive sleep apnoea syndrome is one of the most prevalent forms of sleep disorders in this population, and snoring occurs frequently as a result.

Hormonal changes during menopause, including the cessation of the menstrual cycle, can increase the risk of sleep-disordered breathing and obstructive sleep apnea. Weight gain during menopause may also exacerbate the risk, as studies have shown a connection between obesity and increased symptoms of sleep-disordered breathing.

Tackling these elements, including the body’s natural sleep hormone, is important for menopausal women seeking to enhance their sleep quality and overall health.

Weight Gain and Snoring During Menopause


Weight gain during menopause can contribute to snoring by causing excess fat to accumulate around the airway, leading to obstruction. As a result, managing weight during this transition is an essential aspect of reducing snoring and improving sleep quality.

While hormonal changes during menopause can influence snoring, additional factors, such as weight gain, can exacerbate the issue. Hence, addressing both hormonal imbalances and weight management is necessary for menopausal women aiming to mitigate snoring and enhance sleep quality.

Excess Fat and Airway Obstruction

Excess fat around the neck and airway can cause snoring in menopausal women by obstructing the airway during sleep. This obstruction can lead to the vibration of tissues in the throat, creating the snoring sound. Managing weight during menopause is essential to help reduce this excess fat and, in turn, alleviate snoring.

Weight loss can lead to a decrease in tissue in the oral cavity and neck area, lessening the pressure on the airway and enhancing muscle performance. Maintaining a healthy weight can help menopausal women lower the risk of airway obstruction and decrease snoring.

Tips for Managing Weight Gain

Managing weight gain during menopause can be challenging, but there are strategies that can help. Engaging in regular physical activity, such as weight-bearing exercises, aerobic exercises, and strength training, can help inhibit weight gain during menopause.

Maintaining a healthy diet is also crucial for menopausal women to manage weight gain. Here are some key foods to include in your diet:

  • Foods rich in iron

  • Soy-based foods

  • Whole grains

  • Adequate protein intake

  • High-fiber foods

  • Calcium-rich foods

These foods can assist in weight management and alleviate menopausal symptoms.

With regular exercise and a balanced diet, menopausal women can better manage weight gain and minimize snoring.

Lifestyle Factors Affecting Snoring in Menopausal Women


In addition to hormonal changes and weight gain, certain lifestyle factors can exacerbate snoring in menopausal women. These factors include alcohol consumption, smoking, and sedative use. By addressing these lifestyle factors, menopausal women can further reduce snoring and improve sleep quality.

Recognizing how these lifestyle factors impact snoring and taking suitable measures to lessen their effects is important. Modifying lifestyle habits and incorporating a variety of coping strategies and treatments can help menopausal women manage and lessen snoring.

Alcohol and Snoring

Alcohol consumption has been linked to increased snoring in menopausal women. Alcohol relaxes the muscles in the throat, including the soft palate and tongue, causing the throat muscles to vibrate and collapse the airway, leading to snoring.

Reducing alcohol intake, particularly before bedtime, can help alleviate snoring in menopausal women. Limiting alcohol consumption to one drink per day can have a positive impact on sleep quality and help reduce snoring in menopausal women.

With this simple change, women can enjoy improved sleep and lessen the impact of alcohol on their snoring.

Smoking and Snoring

Smoking can contribute to snoring in menopausal women by causing inflammation and congestion in the airway. The chemicals in cigarette smoke can irritate and inflame the tissues in the throat, restricting airflow and increasing the likelihood of snoring.

Quitting smoking can help reduce inflammation and congestion in the airway, leading to a decrease in snoring. Deciding to quit smoking can enhance the overall health and lessen snoring in menopausal women.

Sedatives and Snoring

Sedatives, such as benzodiazepines, can relax the muscles in the throat and disrupt breathing, making snoring worse in menopausal women. The decrease in muscle tone in the airway caused by hormonal changes during menopause is further exacerbated by the use of sedatives.

If a menopausal woman is taking sedatives and experiencing snoring, it may be beneficial to discuss alternative medications with a doctor. Finding appropriate alternatives and avoiding sedatives can help women diminish snoring and enhance sleep quality.

Coping Strategies and Treatments for Snoring in Menopause


Various coping strategies and treatments can help menopausal women manage snoring and improve their sleep quality. These options include:

By exploring these alternatives, postmenopausal women can find the most effective solution for their unique situation and experience better sleep during menopause.

Consulting a healthcare professional, such as a sleep specialist, before undertaking any drastic measures is necessary, as individual needs may vary. With the guidance of a medical expert, menopausal women can find the most suitable coping strategies and treatments to alleviate snoring and enjoy restful nights.

Hormone Replacement Therapy (HRT)

Hormone replacement therapy (HRT) can be an effective solution for snoring in menopausal women, as it addresses the hormonal imbalances that contribute to relaxed airways and snoring. By administering hormones such as estrogen and progesterone, HRT can help alleviate sleep apnea and sleep-disordered breathing in post-menopausal women.

It’s crucial to consult with a healthcare professional to determine if HRT is the right option for an individual’s specific needs. Addressing hormonal imbalances and integrating other coping strategies and treatments can help menopausal women manage snoring and enhance their sleep quality effectively.

Sleep Position Adjustments

Adjusting sleep positions can be an effective way to prevent airway blockage and reduce snoring in menopausal women. Sleeping on one’s side, as opposed to on the back, can help maintain an open airway by preventing the tongue and soft throat tissues from collapsing backward and obstructing the airway.

Utilizing devices such as nightshirts, posture alarms, and special pillows can help maintain a side-sleeping position and reduce snoring. With these simple modifications, menopausal women can enjoy improved sleep and less snoring.

Nasal Dilators and Sprays

Nasal dilators and sprays can be useful in reducing snoring in menopausal women by keeping nasal passages open and reducing congestion. Nasal dilators, such as Rhinomed Mute Nasal Dilator, mechanically support the nostrils in an open position, reducing nasal congestion and promoting better breathing.

Nasal sprays can also help alleviate congestion and improve airflow through the nasal passages, reducing snoring. Integrating these devices and treatments can help menopausal women enjoy improved sleep and less snoring.

CPAP Therapy for Sleep Apnea

Continuous Positive Airway Pressure (CPAP) therapy is an effective treatment for obstructive sleep apnoea, sleep apnea, and snoring in menopausal women. CPAP therapy involves the use of a machine that delivers constant air pressure through a mask or nosepiece while the patient is sleeping, maintaining an open airway and preventing any interruptions in breathing due to sleep apnoea.

CPAP therapy has been demonstrated to improve sleep quality and reduce the risk of chronic health conditions in menopausal women. Sticking to CPAP therapy and integrating other coping strategies and treatments can help menopausal women manage snoring effectively and enhance their overall sleep quality.

Snoring Mouthpieces

Snoring mouthpieces can help alleviate snoring in menopausal women by repositioning the jaw and tongue to maintain an open airway. These custom-made oral appliances work by adjusting the positioning of the jaw or tongue, preventing airway blockage and reducing snoring.

Mouthpieces can be an effective solution for many menopausal women experiencing snoring due to hormonal changes and weight gain. Consulting a healthcare professional and finding the best snoring mouthpiece can help women manage snoring effectively and enhance their sleep quality during menopause.

Importance of Sleep Hygiene for Menopausal Women


Maintaining good sleep hygiene is crucial for menopausal women to reduce snoring and improve overall sleep quality. Sleep hygiene refers to a set of practices and habits that promote sound sleep quality and quantity, such as creating a sleep-friendly environment and establishing a consistent sleep schedule.

Focusing on good sleep hygiene and integrating the discussed coping strategies and treatments, including clinical sleep medicine, can help menopausal women manage snoring effectively and enjoy improved sleep.

Creating a Sleep-Friendly Environment

Creating a sleep-friendly environment is essential for menopausal women to reduce snoring and improve sleep quality. This includes having a comfortable bed, ensuring the room is cool and dark, and minimizing noise and distractions.

In addition to these factors, using a white noise machine or soundproofing the room can further enhance the sleep environment and reduce the impact of external noises on sleep quality. Creating a conducive sleep environment can help menopausal women enjoy improved sleep and less snoring.

Establishing a Consistent Sleep Schedule

Establishing a consistent sleep schedule is essential for menopausal women to regulate their body’s internal clock and improve sleep quality. By going to bed and waking up at the same time each day, women can train their body to anticipate rest and make it easier to fall asleep and remain asleep.

Incorporating relaxation techniques, such as self-hypnosis and meditation, can also help menopausal women establish a consistent sleep schedule and improve their sleep quality. Focusing on maintaining a consistent sleep schedule can help menopausal women manage snoring effectively and enjoy restful nights.


In conclusion, snoring during menopause is a common issue experienced by many women. By understanding the link between menopause and snoring, addressing hormonal imbalances, managing weight gain, and adopting healthy lifestyle practices, women can successfully alleviate snoring and improve their sleep quality.

With the right coping strategies, treatments, and sleep hygiene practices, menopausal women can conquer snoring and enjoy restful, rejuvenating sleep.

Frequently Asked Questions

How can I stop snoring during menopause?

To stop snoring during menopause, doctors may recommend decongestants or nasal rinses. Maintaining a healthy weight and avoiding alcohol and sleeping pills can also help. Additionally, using a saline nasal spray, stopping smoking, and sleeping on your side can reduce constriction, and hormone replacement therapy might help minimize snoring.

Why have I suddenly started snoring?

It is likely that the sudden onset of snoring is due to lifestyle changes like sleep deprivation, recent weight gain, or a new medication, as well as changes in circumstances such as allergies, illness, or pregnancy. It can also be caused by the anatomy of your mouth and sinuses, alcohol consumption, and a cold.

What are the worst menopause symptoms?

Hot flashes and vaginal dryness are the worst menopause symptoms, along with sleep disturbances, urinary complaints, sexual dysfunction, mood changes, and decreased quality of life.

What is the connection between menopause and snoring?

Menopause is linked to snoring in women, as hormonal changes and decreased muscle tone can cause sleep-disordered breathing.

How can weight gain during menopause contribute to snoring?

Weight gain during menopause can lead to an accumulation of fat around the airway, causing obstruction and snoring.



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