Pregnancy Guide Week 18: Pregnancy Snoring? Simple Tips to Sleep & Breathe Easier

WELCOME TO WEEK 18

When Breathing (and Sleeping) Starts to Change

This week, Ema shares what’s behind two surprisingly common pregnancy symptoms: snoring and dry mouth, and some simple tips to help you breathe easier and sleep more comfortably.

Why It’s Harder to Breathe Normally Right Now

You’re not doing anything wrong. Pregnancy naturally brings shifts in circulation, fluid retention, and airway sensitivity which can all affect how you breathe, especially at night.

Small changes to your environment and sleep position can make a big difference.

Adding moisture to the air helps soothe dry nasal passages and reduce overnight irritation.

Bonus tip:
Add a few drops of lavender oil (if safe in your unit) to promote relaxation and deeper sleep.

Dehydration can dry out the tissues in your mouth and nose, making symptoms worse overnight.

Try this:
Keep a water bottle nearby and sip throughout the day, not just at night. Herbal teas and water-rich foods also count toward your fluid intake.

Saline helps reduce inflammation and moisturise your nasal lining, both of which can improve airflow.

Look for:
Pregnancy-safe, additive-free saline sprays. Use morning and evening, or whenever you feel blocked.

Sleeping flat can make nasal swelling worse. A little height can help open your airways and ease snoring.

Try this:
Add an extra pillow behind your head, or use a wedge pillow to raise your upper body slightly.

Persistent symptoms could be a sign of pregnancy rhinitis or, less commonly, sleep apnea. If you're snoring heavily, waking up gasping, or feeling exhausted even after sleep, don’t hesitate to check in.

You deserve to rest well and safely.