How To Stop Snoring While Pregnant

You’re pregnant, tired, and now you’ve started snoring. What’s going on?

We know it can feel overwhelming — pregnancy is already throwing enough your way, now your sleep is getting interrupted by your own snores. Here’s the thing: snoring during pregnancy is incredibly common, affecting roughly one in three pregnant people.

In this guide, we’ll walk you through how to stop snoring during pregnancy, why it happens in the first place, and when it’s time to chat with your doctor to keep both you and your little one safe and well rested.

It’s no secret that pregnancy comes with a host of bodily changes. What you might not realize is that some of these changes can cause snoring . 

As your body gains weight and retains more fluid to support your baby, the tissues in your neck and throat can swell slightly, narrowing your airways. This makes it easier for those loud, rumbling snores to sneak out at night.

Pregnancy hormones, like estrogen, dilate the blood vessels in your nasal passages, leading to swelling. This can leave your nose feeling congested and stuffy. In turn, this can cause (or worsen) snoring.

Back sleep is one of the worst sleeping positions if you want to avoid snoring. Sleeping on your back during pregnancy allows gravity to pull your tongue and soft palate backwards, which can partially block your airway. This collapse can increase the vibrations that cause snoring, especially in the later stages of pregnancy.

Know that starting to snore or snoring more during pregnancy is common. Your whole body is changing. It is important to know that these changes are normal, and there are ways to manage them for a better night’s sleep.

If snoring is turning your nights into a noisy mess, the good news is that there are safe, pregnancy-friendly ways to reduce or even stop snoring altogether. Try these practical solutions to breathe easier and sleep better.

Sleeping on your side instead of your back helps keep your airway open. When you lie on your back, gravity pulls your tongue and soft palate backward, narrowing your airway and making snoring worse. Try using a pregnancy pillow to keep yourself comfortably supported on your side throughout the night.

Learn more about the best sleep position for snoring .

If you are looking to stop snoring while pregnant, there are plenty of anti-snoring devices that can help immediately, such as nasal dilators, mouth guards, and specially designed pillows. 

Each device has strengths and weaknesses and ranges in price. If you’re looking for a simple and cost-effective solution, try a nasal dilator. It’s easy to use and proven to help reduce snoring.

Raising the head of your bed, using extra pillows to prop yourself up, or using a wedge underneath your pillow can help reduce airway obstruction . Sleeping at a slight incline allows gravity to keep your airways more open, reducing the vibrations that cause snoring.

Pregnancy hormones can leave you feeling constantly stuffy. Using a saline nasal spray or running a humidifier in your bedroom can help keep your nasal passages moist and clear. Just be sure to check with your doctor before using any decongestants during pregnancy.

If you’re looking for a drug-free way to manage nasal congestion, a nasal dilator might be worth trying.

Drinking plenty of water throughout the day can thin out mucus, reduce congestion, and keep your airways clear but not dry. Dry tissues are more likely to vibrate, so hydration is a simple way to help prevent snoring during pregnancy.

Eating heavy meals late at night can trigger acid reflux, which can irritate your throat and worsen snoring. Try to finish dinner at least two to three hours before bed to give your body time to digest.

Taking a warm shower before bed can help loosen nasal congestion and relax your body, setting you up for a calmer, quieter night’s sleep. You can pair this with tip number six and make it part of a nightly wind-down routine.

Your rest is important, especially when you’re expecting, so make sure you take the time to relax and give yourself the TLC you need.

We know it can feel unsettling to suddenly start snoring every night — especially when you’re already juggling fatigue, discomfort, and endless doctor’s appointments.

The good news is that mild snoring during pregnancy is usually harmless, and another quirky side effect of growing a baby.

But it’s worth paying attention to, especially if your snoring is severe or comes with other symptoms.

Snoring can signal or cause health issues like:

• Sleep disruption. Snoring can fragment your sleep, leaving you feeling fried, moody, and downright exhausted during the day. Snoring leads to poor sleep, which can weaken your immune system and make it harder to cope with all the physical and emotional demands of pregnancy.

• Gestational sleep apnea. In some cases, severe snoring can signal sleep apnea, and pregnancy can cause gestational sleep apnea. This condition causes repeated pauses in breathing during sleep, which may reduce oxygen levels for both you and your baby. Research has linked gestational sleep apnea to increased risks of preeclampsia, gestational diabetes, and low birth weight.

Learn more about sleep apnea vs snoring.

You should talk to your doctor if you have:

• Loud, chronic snoring. If your snoring is persistent and loud enough to wake your partner (or yourself) every night, it’s worth mentioning at your next prenatal visit.

• Gasping, choking, or pauses in breathing can be signs of sleep apnea, which can affect oxygen levels and potentially impact your baby’s health.

• Severe daytime exhaustion despite enough sleep. If you’re getting what should be a full night of sleep but still feel unbearably tired, this could indicate poor sleep quality due to breathing disruptions.

• A family history of sleep apnea. If sleep apnea runs in your family, talk to your provider about your risks and whether further evaluation is needed.

Remember, your doctor is there to support you through every part of pregnancy — including your sleep. There are safe, effective options to help you breathe easier at night and wake up feeling more rested.

Pregnancy comes with enough challenges — snoring doesn’t need to be one of them.

If snoring is keeping you or your partner up at night, remember that you’re not alone. For many pregnant people, snoring is a normal part of the journey, caused by hormonal shifts, fluid retention, and your growing baby’s impact on your body. But that doesn’t mean you have to just put up with it.

Try experimenting with side sleeping, gentle nasal support, hydration, and bedtime routines that reduce congestion. Small changes like these can make a big difference in your sleep quality and energy levels. 

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.