Snoring is a sleep disturbance that affects a significant number of expectant mothers, often appearing unexpectedly. This phenomenon, sometimes referred to as rhinitis of pregnancy, is common, with estimates suggesting that between 14% and 53% of pregnant individuals experience new or worsening snoring at some point during gestation. While the noise itself can be disruptive to sleep, it is typically a temporary and benign symptom of the physiological changes occurring within the body. Understanding the root causes can help guide you toward better sleep.
Hormonal and Physical Causes
The sudden onset of snoring is primarily driven by the surge in pregnancy hormones, particularly estrogen and progesterone. Estrogen causes blood vessels in the nasal passages to dilate, leading to swelling and increased fluid retention in the mucosal tissues. This congestion restricts airflow through the nose, forcing mouth breathing and causing soft tissues in the throat to vibrate.
Progesterone also contributes by relaxing the soft muscles, including those in the upper airway, making them more prone to collapse during sleep. The body’s total blood volume increases by up to 50% during pregnancy to support the fetus. This extra fluid contributes to the engorgement and swelling of upper airway tissues, which is often most noticeable when lying down at night.
Physical changes in the later stages of pregnancy add mechanical pressure to the respiratory system. As the uterus expands, it pushes upward on the diaphragm, which reduces lung capacity and changes the mechanics of breathing. Weight gain, which is a healthy and natural part of gestation, can also deposit extra tissue around the neck and throat. This additional tissue mass narrows the airway, increasing the resistance to airflow and exacerbating the vibration that produces the sound of snoring.
Management Strategies for Better Sleep
Simple adjustments to the sleep environment and bedtime routine can often provide relief from pregnancy-related snoring. Sleeping on your side, particularly the left side, improves circulation and relieves pressure on major blood vessels. This position also prevents the tongue and soft palate from collapsing backward into the throat. Using a full-length pregnancy pillow can help maintain this position.
Elevating the head and upper torso by six to nine inches can utilize gravity to keep the airways more open and reduce fluid pooling in the nasal passages. This can be achieved by propping up the entire torso with a wedge pillow or by safely raising the head of the bed frame, rather than simply stacking pillows under the head. Nasal strips are a drug-free, mechanical aid that adhere to the outside of the nose and gently pull the nostrils open, creating more space for air to flow.
To address the hormonal congestion directly, consider using a saline nasal spray or rinse, such as a Neti pot, before bed, ensuring you use distilled or previously boiled water for safety. Running a cool-mist humidifier in the bedroom adds moisture to the air, which can soothe irritated nasal tissues and thin out thick mucus. Staying well-hydrated throughout the day helps keep mucus thin and less likely to clog the airways at night.
Lifestyle modifications can reduce snoring severity. Try to finish your last substantial meal at least two to three hours before lying down to sleep, as a full stomach can push up on the diaphragm and trigger acid reflux, both of which worsen nighttime breathing. Avoiding irritants like tobacco smoke is important, and maintaining weight gain within the guidelines suggested by your obstetrician can minimize extra tissue around the neck and throat.
When Snoring Signals a Greater Risk
While most pregnancy snoring is benign, severe, habitual snoring can occasionally be a symptom of a more concerning condition known as Obstructive Sleep Apnea (OSA). OSA involves repeated episodes where the airway completely or partially collapses, causing momentary pauses in breathing followed by a gasp, snort, or choke as normal breathing resumes. If your partner notices these breathing pauses, or if you wake up gasping for air, it warrants immediate attention.
Other signs that your snoring may be related to OSA include extreme daytime fatigue despite adequate time in bed, morning headaches, and difficulty concentrating. Severe sleep-disordered breathing during pregnancy is a significant risk factor that has been associated with adverse maternal and fetal health outcomes.
This condition can lead to insufficient oxygen levels, which puts stress on the cardiovascular system. Studies have linked severe, habitual snoring and OSA to a higher risk of developing gestational hypertension and preeclampsia, a condition characterized by high blood pressure and signs of damage to other organ systems. If your snoring is loud, persistent, and accompanied by any of these symptoms, it is important to consult with your obstetrician or a sleep specialist. They can conduct a formal evaluation to determine if your snoring requires further monitoring or medical intervention to protect both your health and the well-being of your developing baby.