Pregnancy Sleep Apnea: Causes, Risks, and What You Can Do
When you’re pregnant, trouble sleeping isn’t just about needing to pee every two hours—it might be something more serious: pregnancy sleep apnea, a condition where breathing repeatedly stops and starts during sleep due to hormonal and physical changes in pregnancy. Also known as obstructive sleep apnea during pregnancy, it’s not just fatigue you’re dealing with—it’s a potential risk to your heart, your baby’s growth, and your overall health. About 1 in 10 pregnant women develop this, especially in the third trimester, and most don’t even realize it’s happening.
Unlike regular sleep apnea, pregnancy sleep apnea often comes with swelling in the airway, increased weight around the neck, and higher levels of progesterone that relax throat muscles. These changes make it easier for your airway to collapse while you sleep. You might snore louder than ever, wake up gasping, or feel exhausted even after 8 hours in bed. It’s not normal to feel this tired—it’s a sign your body isn’t getting enough oxygen at night. Left untreated, it’s linked to higher chances of preeclampsia, gestational diabetes, and low birth weight. That’s why it matters, even if you think it’s just "normal pregnancy stuff." Obstructive sleep apnea, a type of sleep disorder where the airway becomes physically blocked during sleep, is the most common form in pregnancy. It’s different from central sleep apnea, which is rarer and tied to brain signaling. In pregnancy, it’s almost always obstructive—your body’s changes are physically squeezing your airway shut. And while weight gain plays a role, even women who aren’t overweight can develop it. Hormones, fluid retention, and the growing uterus pressing up on your diaphragm all contribute.
There are practical steps you can take right now. Sleeping on your side—especially the left side—can open your airway. Avoiding alcohol and heavy meals before bed helps too. If you’re snoring loudly or waking up choking, talk to your doctor. A simple sleep study can confirm if you have it. For some, a CPAP machine is recommended during pregnancy—it’s safe, effective, and can make a huge difference in how you feel. And if you’re struggling with insomnia or restless legs, those are separate issues, but they often overlap. You don’t have to just live with it.
The posts below cover real, actionable advice from women who’ve been through this, and from experts who’ve studied how sleep disorders affect pregnancy. You’ll find what actually works to improve breathing at night, how to recognize warning signs your doctor might miss, and what treatments are safe for you and your baby. No fluff. Just clear, science-backed info to help you sleep better—and stay healthier—throughout your pregnancy.
