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5 ways to help you stop snoring during pregnancy

This is a dilemma when it happens when you are pregnant and especially when
you disturb your partner.


Many a time I have given a gentle nudge to my husband, thinking I am encouraging him to sleep on his side. Then the frustration, when this doesn’t work and a sharp poke in the ribs seems to do the trick. Bliss when the noise stops! But getting back to sleep is a problem for me. In the morning he usually isn’t aware what has gone on, but is probably confused to how his ribs are bruised! I have to ask myself (not pregnant, I might add), “Do I snore?’, but as poor hubbie is always deeply asleep, I will never know.

Pregnant - Antenatal ward - Snoring

Pregnant – Antenatal ward – Snoring

When working on an antenatal (pre-natal) ward at night, as a midwife, it is usually very noisy with lots of pregnant ladies snoring away, and very tunefully as well. I always felt sorry for both the pregnant snorers and pregnant non-snorers. Trying to sleep in hospital at the best of times is difficult, but snoring doesn’t help. Although having a good night’s sleep is sometimes a challenge in pregnancy, it isn’t totally impossible.

Pregnant and snoring use a pregnancy pillow

Tips – Pregnancy

  1. When pregnant position yourself to sleep on your side, preferably the left side, relieving the pressure off your main arteries and veins, which will increase the blood  flow to your organs. You can try putting a pillow between your legs, one under your tummy and another one supporting your back.
  2. Get those pillows plumped up, so you can sleep with your head a little elevated, as having a pregnant bump can hamper your breathing.
  3. Sticking on nasal strips at night, which are fine if you are pregnant, as they contain no drugs.
  4. When you are pregnant, you can feel very hot and cooling down your bedroom will make you more comfortable. Use a black out blind to darken the room.
  5. Keep an eye on your diet, as an increase in weight in pregnancy, doesn’t help snoring.
Pregnancy sleep apnoea

Pregnant – Sleep Apnoea

Be aware of sleep apnoea if you are pregnant, as this is very similar to regular sleep apnoea. You stop breathing very briefly and you will feel very tired during the day. Your partner may hear a sound like choking or gasping at night when you are sleeping. This can increase your chance of having pregnancy problems and also could have problems for your baby as well. Speak to your midwife or doctor, about pregnancy sleep apnoea and they can evaluate and treat you for this.

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Jan Bastard About the Author

About the Author, Jan Bastard

BSc. (Hons) complementary therapy/aromatherapy, RN, RM, Anaesthetic Diploma, IAIM.

For over forty years, and over two continents, Jan has worked tirelessly to help mothers have a positive birthing experience. She is also a mother and grandmother.