Why Do Some Women Start Snoring During Pregnancy?

Understanding Pregnancy-Related Snoring

Snoring is often associated with older adults or individuals who are overweight, but surprisingly, many women experience new or worsened snoring during pregnancy—even if they never snored before. While snoring in young women is generally uncommon, hormonal and physiological changes during gestation can significantly impact breathing patterns during sleep.

Hormonal Shifts and Physical Changes

Pregnancy triggers a cascade of hormonal fluctuations, particularly increases in progesterone and estrogen, which can cause swelling in the nasal passages and increased mucus production. This leads to nasal congestion and reduced airflow, making it harder to breathe through the nose—especially at night. As a result, more air passes through the mouth, increasing the likelihood of snoring.

Weight Gain and Airway Obstruction

As pregnancy progresses, natural weight gain contributes to the accumulation of soft tissue around the neck and throat. This added tissue can narrow the upper airway, creating vibrations during breathing—what we recognize as snoring. The more restricted the airway becomes, the louder and more frequent the snoring may be.

The Impact of Abdominal Growth on Breathing

In the second and third trimesters, the expanding uterus puts upward pressure on the diaphragm, especially when lying flat on the back. This position compresses the lungs and reduces lung capacity, forcing the body to work harder to breathe. The increased respiratory effort raises resistance in the upper airway, further promoting snoring.

When to Be Concerned: Sleep Apnea Risks

While occasional snoring is common and usually harmless, pregnant women who experience loud, chronic snoring accompanied by gasping, choking, or interrupted breathing during sleep may be showing signs of obstructive sleep apnea (OSA). This condition is more than just a nuisance—it's linked to higher risks of preeclampsia, gestational diabetes, and preterm birth.

Effective Strategies to Reduce Snoring

Adopting a side-sleeping position, particularly left-side sleeping, can dramatically improve breathing and reduce snoring. Using supportive pillows or a maternity pillow helps maintain this posture throughout the night. Additionally, maintaining steady, healthy weight gain as recommended by your healthcare provider can minimize airway pressure.

Staying well-hydrated, using a humidifier at night, and avoiding heavy meals or caffeine before bedtime may also support clearer breathing. In cases where symptoms persist or raise concern, consulting a sleep specialist or obstetrician is crucial for proper evaluation and management.

Final Thoughts

Snoring during pregnancy is more common than many expect, and while often temporary, it shouldn't be ignored—especially if breathing disruptions occur. By understanding the causes and taking proactive steps, expectant mothers can enjoy better sleep and support a healthier pregnancy journey for both themselves and their babies.