What Causes Snoring in Females? A 2025 UK Guide to Understanding the Underlying Factors

Snoring is often thought of as a problem that primarily affects men, but millions of women across the UK also suffer from this disruptive sleep issue.

In fact, research suggests that between 24% and 33% of women snore regularly — and the numbers rise significantly with age and hormonal changes.

Yet, female snoring is often underdiagnosed and misunderstood.

In this comprehensive guide, we’ll explore the wide range of factors that can cause snoring in females, from physical anatomy and lifestyle influences to hormonal shifts during menopause and pregnancy. We’ll also touch on some practical solutions that may help, including anti-snoring pillows, mouth strips, and sleep-friendly nasal aids.

1. Understanding Snoring: The Basics

Snoring occurs when the airflow through the mouth and nose is partially blocked during sleep, causing the surrounding tissues to vibrate. This vibration produces the familiar sound of snoring.

For some, it’s a mild annoyance. For others, it’s a sign of a more serious condition such as obstructive sleep apnoea (OSA). Regardless of severity, snoring often disrupts sleep — both for the snorer and their bed partner.

2. How Common is Snoring in Women?

While men are more likely to be diagnosed with snoring and sleep apnoea, snoring among women is increasingly common — especially during perimenopause, pregnancy, and post-menopausal years.

In the EPIC-Norfolk study of over 6,000 UK adults, around 24% of women reported habitual snoring, with rates increasing with age.

Yet many women may not report it, often due to social stigma or lack of awareness that snoring can signal an underlying health concern.

3. Why Women Snore: Key Causes

Hormonal Fluctuations

Oestrogen and progesterone play an important role in maintaining muscle tone in the airway. When these hormone levels drop — particularly during menopause or certain points in the menstrual cycle — it can cause the throat muscles to relax more during sleep, increasing the likelihood of snoring.

Progesterone also has a respiratory stimulant effect. Lower levels can reduce breathing drive, making airways more prone to obstruction.

Weight Gain and Fat Distribution

Gaining weight, particularly around the neck and upper body, can narrow the airway. Women’s fat distribution changes post-menopause, increasing the risk of snoring even if overall weight hasn't changed drastically.

Even small increases in BMI are associated with increased snoring risk.

Anatomy and Airway Structure

Some women may naturally have narrower airways, a receding jaw, or enlarged tonsils — all of which can make airflow more turbulent during sleep.

Sleep Position

Sleeping on the back causes the tongue and soft palate to collapse backwards, partially obstructing the airway. Women who snore are often advised to sleep on their side, and some anti-snore pillows are designed to support this posture.

Alcohol and Sedatives

Alcohol and certain medications (e.g. benzodiazepines, sleep aids, antihistamines) can relax throat muscles, increasing the likelihood of snoring.

Even a glass or two of wine in the evening can worsen snoring in sensitive individuals.

Smoking

Smoking irritates the upper airway, leading to inflammation and swelling. This narrows the passages and increases vibration. Women who smoke are significantly more likely to snore.

Second-hand smoke exposure can have similar effects, particularly in children and pregnant women.

Pregnancy

Hormonal changes, weight gain, and increased blood volume can all lead to nasal congestion and reduced airway diameter in pregnancy.

Up to 30% of pregnant women snore in their third trimester.

In some cases, snoring during pregnancy is associated with gestational hypertension and sleep apnoea, making it important to monitor.

Menopause and Ageing

Post-menopausal women often report new-onset or worsening snoring. With age, muscle tone declines, and tissues become more collapsible.

Combined with hormonal shifts and weight redistribution, this makes older women particularly susceptible to snoring and sleep-disordered breathing.

Is Female Snoring Linked to Sleep Apnoea?

Yes. While underdiagnosed, women can absolutely develop obstructive sleep apnoea (OSA). However, their symptoms may present differently than in men. Instead of loud gasping, women are more likely to report:

• Fatigue or insomnia

• Morning headaches

• Depression or anxiety

• Frequent night wakings

These non-specific symptoms can lead to misdiagnosis, often as menopause or mood disorders. A proper sleep study may be needed to confirm OSA.

When to Seek Medical Advice

If snoring is frequent, loud, or accompanied by any of the following, a referral to a sleep specialist may be warranted:

• Pauses in breathing during sleep

• Excessive daytime sleepiness

• Morning headaches

• High blood pressure

• Mood swings or irritability

Your GP may recommend a home sleep test or refer you to a specialist NHS sleep clinic.

Anti-Snoring Solutions for Women (Non-Pushy Guide)

There’s no one-size-fits-all fix for snoring, but some women may benefit from trying one or more of the following options:

Solution	Description	Best For
Anti-snore pillow	Designed to support side-sleeping or elevate the head	Positional snorers
Mouth tape	Encourage nasal breathing and reduce mouth snoring	Mild snorers, mouth breathers
Nasal strips	Gently widen the nostrils to improve airflow	Congestion-related snoring
Mouthguards	Reposition the jaw to keep airway open	Moderate snorers or those with jaw structure issues
Sleep sprays or herbal remedies	May include essential oils or natural relaxants like valerian	Light snorers or bedtime relaxation

These are not cures, but they can support other lifestyle changes and make a meaningful difference for some.

Final Thoughts: What Causes Snoring in Females?

Female snoring is often overlooked, but it deserves just as much attention as male snoring, particularly because it can signal deeper health issues like hormonal imbalance, airway restriction, or even undiagnosed sleep apnoea.

Addressing snoring in women requires a personalised approach, considering hormonal status, lifestyle, and anatomy. For many, small adjustments — like changing sleep position or reducing alcohol — can lead to quieter nights. For others, professional evaluation may be the next step.

What’s clear is this: female snoring is normal, common, and treatable.

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FAQs

Do women snore more after menopause?

Yes. Hormonal changes post-menopause reduce muscle tone in the airway, making snoring more likely.

Can snoring be a sign of a health problem in women?

Yes. Snoring can signal obstructive sleep apnoea, especially if paired with fatigue or mood changes.

Are there natural ways to reduce snoring?

Yes — losing weight, avoiding alcohol, sleeping on your side, using snoring aids, mouth or nasal strips, and managing allergies may all help.

Is snoring during pregnancy dangerous?

Occasional snoring is usually harmless, but persistent loud snoring should be assessed, especially if other symptoms are present.

Do any supplements help?

Some women find mild benefit from valerian root, magnesium, or melatonin — but results vary.