Pregnancy
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Why am I snoring during pregnancy? Causes, hormones, and when to call your doctor
Cradlewise Staff
If you’ve started snoring during pregnancy, or your partner is suddenly gently nudging you at 3 a.m., take a breath. You’re not doing anything wrong, and you’re definitely not alone.
Pregnancy can turn your sleep (and your nose) upside down. People who never snored before may suddenly start doing so. People who used to snore a little may sound louder. Most of the time, it’s completely normal.
Let’s break down why it happens, when it’s no big deal, and when it’s worth looping in your doctor, without getting too science‑y.
Is snoring common in pregnancy?
Short answer: yes, very.
You might not have snored at all before pregnancy, or maybe it was so mild no one noticed. However, once pregnancy sets in, many parents are surprised to find that snoring has become a regular nighttime occurrence. That’s not a coincidence.
As your body changes, so does your airway. Hormones, fluid shifts, and healthy pregnancy weight gain can all narrow breathing passages while you sleep.
Research shows that snoring often becomes louder and more frequent during pregnancy, with up to 1 in 3 people snoring by the third trimester due to upper airway swelling and physical changes.
Did you know?
Pregnancy rhinitis is a common but under-recognized condition. Pregnancy rhinitis, persistent nasal congestion not caused by allergy or infection, often develops in the second or third trimester and can impact sleep and breathing.
Causes of pregnancy snoring
At its core, snoring happens when airflow gets partially blocked while you sleep. The relaxed tissues in your throat vibrate, and voilà, snoring. Pregnancy creates the perfect storm for this.
1. Hormones doing their thing
Rising estrogen and progesterone increase blood flow to your nasal passages. That can mean:
- A stuffy or swollen nose
- More congestion at night
- Narrower airways when you lie down
Even without a cold, many pregnant people feel constantly “blocked up.” Totally normal, and very annoying.
2. Extra fluid = extra swelling
During pregnancy, your blood volume increases a lot. Some of that extra fluid settles in the tissues of your nose, throat, and neck, especially when you’re lying flat. Simply put, more swelling means noisier breathing.
3. Normal pregnancy weight gain
Healthy pregnancy weight gain is expected. But at times, even a little extra tissue around the neck and throat can gently narrow the airway when your muscles fully relax during sleep.
4. Sleep position matters
Sleeping on your back can make snoring worse by letting the tongue and soft tissues fall backward. That’s one reason providers recommend side sleeping, especially later in pregnancy.
Does snoring get worse in pregnancy?
For many people, yes.
Snoring often:
- Starts or ramps up in the second trimester
- Gets louder or more frequent in the third trimester
- Improves (or disappears) after baby arrives
Hormones, fluid retention, and physical pressure all peak toward the end of pregnancy, so if snoring feels worse later on, that’s very common.
Did you know?
Sleeping on your left side can help with snoring. Positional sleep therapy (like side sleeping) is a known strategy in managing sleep-disordered breathing because it helps keep the airway more open and reduces obstruction compared with sleeping on the back.
Is snoring in pregnancy dangerous?
Most pregnancy snoring is harmless. But in some cases, loud or frequent snoring can be a sign of something more, like sleep apnea.
Snoring deserves a closer look if you also have:
- High blood pressure or preeclampsia
- Gestational diabetes
- Significant daytime exhaustion
- A history of sleep apnea
Studies have linked untreated sleep apnea in pregnancy to higher risks of certain complications. That’s why persistent symptoms shouldn’t be brushed off.
When to call your doctor
Definitely check in with your provider if snoring comes with any of the following:
- Loud snoring most nights
- Pauses in breathing that your partner notices.
- Gasping or choking during sleep
- Extreme daytime sleepiness
- Morning headaches
- High blood pressure, vision changes, or severe headaches
This doesn’t mean something is wrong; it just means it’s worth getting checked.
Tips to reduce snoring in pregnancy
Before trying anything new, always check with your provider. These are commonly recommended, pregnancy‑friendly tips that many parents find helpful:
- Sleep on your side, not your back
- Prop your head up slightly with an extra pillow
- Use a saline nasal spray before bed
- Try nasal strips to open the nasal passages
- Run a cool‑mist humidifier at night
- Drink plenty of water (thinner mucus means easier breathing)
- Avoid heavy meals right before bed
- Stick to the recommended pregnancy weight gain
- Keep your sleep space clean and dust‑free
Conclusion
Snoring during pregnancy is very common and usually caused by hormonal changes, fluid retention, and normal physical shifts. In most cases, it’s temporary and resolves after birth. But if snoring is loud, persistent, or comes with concerning symptoms, don’t hesitate to talk to your doctor; better sleep is part of healthy pregnancy care.
FAQs
Q: Is snoring normal during pregnancy?
A: Yes, snoring is common during pregnancy. Hormonal changes, increased blood volume, and normal pregnancy weight gain can all narrow your airways, making snoring more likely, especially in the second and third trimesters. For most people, it’s harmless and temporary, but loud or persistent snoring is worth mentioning to your healthcare provider.
Q: Should I see a doctor about pregnancy snoring?
A: Yes, if snoring is loud, frequent, or paired with breathing pauses, extreme fatigue, or high blood pressure. Mild snoring without other symptoms is usually normal.
Q: Can hormone imbalance cause snoring?
A: Yes. Pregnancy hormones increase blood flow and swelling in nasal tissues, which can narrow airways and trigger snoring, even without illness or allergies.
Q: How can I stop snoring in pregnancy?
A: Side sleeping, nasal saline, humidifiers, and slight head elevation are often helpful. Always check with your provider before using any medications or devices.
Q: What are the 5 warning signs of a possible problem during pregnancy?
A: Loud, nightly snoring
Pauses in breathing during sleep
Gasping or choking sounds
Extreme daytime sleepiness
High blood pressure or persistent headaches
Sources:
- Maternal snoring & prenatal depression association. BMC Pregnancy and Childbirth. 2013. “Habitual snoring and depressive symptoms during pregnancy.” SpringerLink
- International expert consensus on sleep apnea. International Forum of Allergy & Rhinology. 2023. “International Consensus Statement on Obstructive Sleep Apnea.” PubMed
- Physiologic blood volume changes in normal pregnancy. Clinical Haematology. 1985. “Blood volume changes in normal pregnancy.” PubMed
- Sleep-disordered breathing in pregnancy overview. American Journal of Respiratory and Critical Care Medicine. 2019. “Sleep-disordered Breathing in Pregnancy Part 1.” PubMed
- Sleep-disordered breathing prevalence & impacts in pregnancy. PubMed Central (NIH). — “Sleep disordered breathing in pregnancy.” pmc.ncbi.nlm.nih.gov
- Sleep-disordered breathing and pregnancy-specific treatment options. PubMed Central (NIH). 2016. “Sleep-disordered breathing in pregnancy: prevalence, pathophysiology, and treatment options.”
- Hormonal and airway changes affecting breathing during pregnancy. PubMed Central (NIH). 2014. “Upper airway changes and sleep-disordered breathing in pregnancy.”
- Pregnancy-related nasal congestion and rhinitis. PubMed Central (NIH). 2024. “Pregnancy rhinitis: mechanisms, prevalence, and clinical impact.”
- Sleep-disordered breathing linked to hypertensive disorders of pregnancy. National Heart, Lung, and Blood Institute (NHLBI). 2018. “Sleep-disordered breathing linked to hypertensive disorders of pregnancy.”
- Narrative review on pregnancy-associated nasal congestion. Life. 2025. “Pregnancy Rhinitis: Pathophysiological Mechanisms, Diagnostic Challenges, and Management Strategies—A Narrative Review.” MDPI
- Feasibility study protocol for OSA treatment in pregnancy. JMIR Research Protocols. 2025. “Effect of Continuous Positive Airway Pressure or Positional Therapy Compared to Control for Treatment of Obstructive Sleep Apnea on the Development of Gestational Diabetes Mellitus in Pregnancy: Protocol for Feasibility Randomized Controlled Trial.
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