Managing Perimenopause Snoring: Tips for Better Sleep

Perimenopause is a natural phase in a woman’s life that signals the gradual transition toward menopause. As hormones fluctuate, various physical and emotional changes arise — some expected, others less so. One surprising but increasingly common symptom is snoring in perimenopause.

Women experiencing snoring during perimenopause often find it disrupts their sleep, affects their relationships, and leaves them feeling fatigued. But what causes this change, and more importantly, how can it be managed?

Let’s explore the link between snoring and perimenopause and examine why it occurs. Expert-backed tips for better sleep to help you regain rest and comfort will be offered.

Understanding Perimenopause and Its Symptoms

This stage usually begins in a woman’s 40s but can start as early as the mid-30s. It’s marked by fluctuating levels of estrogen and progesterone, irregular menstrual cycles, and a range of symptoms including:

• Hot flashes and night sweats
• Mood swings and irritability
• Fatigue and brain fog
• Weight gain, especially around the abdomen
• Sleep disturbances

Among these sleep issues, perimenopause snoring is an often overlooked but impactful symptom that deserves attention.

Snoring and Perimenopause: What’s the Connection?

So, can perimenopause cause snoring? The answer is yes, and there are several physiological reasons why snoring in perimenopause becomes more common:

Hormonal Changes

Estrogen and progesterone play a vital role in maintaining muscle tone, including the muscles of the upper airway. As levels decline during this period, the throat muscles become more relaxed during sleep, increasing the risk of snoring during perimenopause.

Weight Gain

Many women gain weight during this period due to hormonal shifts and slower metabolism. Even slight weight gain — especially around the neck — can lead to restricted airways, making snoring during perimenopause more pronounced.

Sleep Apnoea

Perimenopausal women are at higher risk for developing obstructive sleep apnoea, a condition marked by breathing interruptions during sleep. Loud snoring and perimenopause symptoms like fatigue and headaches may be signs of undiagnosed apnoea.

Sleep Fragmentation

Night sweats, anxiety, and insomnia — common in this period — can lead to poor sleep posture and disrupted breathing patterns, both of which increase snoring in perimenopause.

Common Signs of Perimenopausal Snoring

How can you tell if your snoring is related to perimenopause? Look out for these patterns:

• You didn’t snore before, but started noticing it in your 40s
• Your partner complains of loud snoring or gasping sounds
• You wake up tired despite a full night in bed
• You experience frequent headaches or dry mouth in the morning
• You have trouble falling or staying asleep

These are all clues that snoring during perimenopause may be affecting your health.

Why Snoring in Perimenopause Matters

Snoring and perimenopause aren’t just nuisances — they can lead to long-term health issues if left unmanaged. Persistent snoring can contribute to:

• Elevated blood pressure
• Cardiovascular strain
• Increased fatigue and daytime sleepiness
• Impaired concentration and memory
• Strained relationships due to disturbed sleep

Addressing snoring in perimenopause is about more than noise control — it’s about protecting your health, restoring energy, and improving your quality of life.

Tips for Better Sleep: Managing Snoring in Perimenopause

Now that we understand the link between perimenopause and snoring, let’s explore effective strategies to improve your sleep and reduce nightly disruptions.

1. Adjust Your Sleep Position

Sleeping on your back allows gravity to pull the tongue and soft palate backward, blocking the airway. Instead, sleep on your side to keep airways open and reduce snoring perimenopause intensity.

Tip: Use a body pillow or wedge to maintain a side-sleeping position throughout the night.

2. Maintain a Healthy Weight

Extra fat around the neck and torso can increase airway resistance. Even a modest weight loss of 5–10% can significantly reduce snoring in perimenopause and enhance sleep quality.

Advice:

• Focus on whole foods, lean protein, and plenty of fiber
• Limit processed sugars and alcohol
• Engage in regular moderate-intensity exercise like walking, swimming, or yoga

3. Manage Nasal Congestion

Hormonal changes can cause nasal swelling and increased mucus, contributing to snoring during perimenopause. If your snoring is accompanied by a stuffy nose, try:

• Saline nasal sprays before bed
• Humidifiers to moisten dry air
• Nasal strips to open up the nasal passages

4. Limit Alcohol and Sedatives

Alcohol and certain sedatives relax throat muscles, making snoring and perimenopause symptoms worse. Avoid alcohol at least 3 hours before bedtime and speak to your doctor about alternative medications if sedatives are prescribed.

5. Create a Hormone-Supportive Diet

Certain foods can help regulate hormones naturally and reduce symptoms of snoring during perimenopause:

• Phytoestrogens (flaxseeds, soy, lentils): help balance estrogen
• Magnesium-rich foods (spinach, almonds): support sleep and muscle tone
• Omega-3 fatty acids (salmon, chia seeds): reduce inflammation

6. Practice Stress Management

Cortisol, the stress hormone, can worsen hormonal imbalance and interfere with deep sleep. Use relaxation techniques to help lower stress before bedtime.

Suggestions:

• Meditation or deep breathing
• Journaling or gratitude practices
• Gentle stretching or restorative yoga

7. Use a Mouthguard or Oral Device

Some women benefit from using a custom oral appliance that gently repositions the jaw and keeps the airway open. These devices are especially helpful for those with mild to moderate snoring.

Consult a dental sleep specialist if you’re interested in this non-invasive solution.

8. Consider Hormone Replacement Therapy (HRT)

For some women, HRT may alleviate a range of perimenopausal symptoms, including snoring during perimenopause, by restoring hormonal balance.

Important: HRT is not suitable for everyone. Discuss the benefits and risks with your GP or a menopause specialist before making a decision.

9. Try Sleep Apnoea Screening

If your snoring in perimenopause is severe or accompanied by gasping, choking, or pauses in breathing, you may have sleep apnoea. This condition increases the risk of heart disease, stroke, and cognitive decline.

A home sleep test or overnight study in a clinic can diagnose the condition. Treatment options include CPAP therapy, positional therapy, or oral appliances.

10. Prioritize Sleep Hygiene

Create an environment conducive to restful, uninterrupted sleep:

• Maintain a consistent sleep schedule
• Avoid screens and blue light before bed
• Keep your bedroom cool, dark, and quiet
• Avoid caffeine after 2 PM

Better sleep hygiene can significantly reduce nighttime awakenings and ease snoring perimenopause symptoms.

When to Seek Professional Help

If you’re struggling with snoring, bruxism, TMJ, or sleep apnoea during perimenopause, Dr. Aditi Desai is the best provider to help you find relief. As a specialist in sleep disorders, Dr. Desai offers expert treatments tailored to your unique needs, ensuring you get the restful sleep and improved health you deserve. With her compassionate approach and advanced care options, you can effectively address the root causes of your sleep issues and enjoy better quality sleep.

Signs to watch for:

• Daytime fatigue despite 7–9 hours of sleep
• Morning headaches or dry mouth
• Observed breathing pauses at night
• Loud or disruptive snoring that began in perimenopause

A sleep specialist, ENT doctor, or menopause clinician can evaluate your symptoms and recommend targeted treatment.

Empowering Yourself Through Awareness and Action

Snoring and perimenopause may not be widely discussed, but they are deeply connected. The good news is that this issue is manageable — with the right approach, you can reclaim peaceful sleep, restore energy levels, and feel more like yourself again.

Remember, you’re not alone. Millions of women experience snoring perimenopause symptoms, but with awareness, healthy habits, and professional support, restful nights are entirely within reach.

So, if you’ve been wondering, can perimenopause cause snoring? Now you know it can — and more importantly, that there are powerful, practical ways to improve it.