Snoring and Menopause: What is the link|Tips for Good Sleep

Are you tossing and turning at night, and suddenly snoring like a freight train? Snoring and menopause are commonly linked. Many women find themselves snoring in menopause, often catching both themselves and their partners by surprise.

Snoring in menopause isn’t just annoying—it could signal important changes happening in your body during this significant stage of life, so let’s talk about why and what you can do about it!

Key Takeaways

• Menopause typically occurs between the ages of 45 and 55, significantly impacting sleep quality.
• Hormonal changes during menopause increase the risk of snoring and sleep apnea in women.
• Over 40% of women experience sleep issues during perimenopause and menopause.
• Lifestyle changes, such as weight management, reducing alcohol consumption, and maintaining good sleep hygiene, can help reduce snoring.
• Hormone replacement therapy may significantly alleviate sleep apnea symptoms in postmenopausal women, but other supportive interventions can help too.

Understanding Menopause and Its Impact on Sleep

This post may contain affiliate links for which I may earn a small commission at no additional cost to you. 

What is Menopause?

Menopause marks the end of a woman’s reproductive years, typically occurring between the ages of 45 and 55. It’s officially diagnosed after 12 consecutive months without a menstrual cycle.

This natural biological process involves significant hormonal shifts (namely declining estrogen and progesterone) that affect nearly every system in your body, including your respiratory function and sleep architecture.

I will go into more detail below, but many sleep symptoms can start in perimenopause, the years that lead up to the 12-month mark (yes, menopause is officially just one day, perimenopause is everything leading up to it, and everything after that day is post-menopause, but for simplicity, I will refer to it as menopause).

Common Symptoms of Menopause

The menopausal transition brings a constellation of symptoms that can significantly impact quality of life. Hot flashes and night sweats often disrupt sleep, leaving you feeling exhausted.  But sleep disruptions can occur outside of hot flashes and night sweats, and many women describe a typical wake-up call between 2 a.m. and 4 a.m. regularly, during which it can be nearly impossible to fall back asleep.

Other common symptoms of menopause include: – Mood swings and irritability – Vaginal dryness – Weight gain, particularly around the midsection – Brain fog and memory issues – Decreased muscle tone throughout the body (and there are many more- check out my video and blog on the 34 symptoms of perimenopause, this applies to menopause also).

These symptoms vary widely among women, with some experiencing mild discomfort while others face more severe cases that significantly impact their lives, family, relationships, and careers!

The Link Between Snoring and Menopause

Hormone Changes and Snoring

The decline in estrogen and progesterone during menopause plays a big role in the development of snoring. Before menopause, these hormones help maintain proper muscle tone in the upper airway.

As hormone levels drop, the soft tissues in your throat area become more relaxed and prone to vibration—the primary cause of snoring. According to Dr. Aditi Desai, a specialist in snoring treatment, “Menopause can cause or worsen snoring” through specific hormonal mechanisms, namely decreased muscle tone resulting from the drop in estrogen and progesterone levels.

Increased Risk of Sleep Apnea in Menopause

The hormonal changes of menopause don’t just cause simple snoring—they can lead to more serious sleep disorders. Obstructive sleep apnoea (OSA) becomes a significant concern during this time.

This condition involves repeated breathing interruptions during sleep when the throat muscles relax too much, blocking the airway. Dr. Grace Pien from Johns Hopkins Sleep Disorders Center notes that “hormonal changes during menopause significantly increase the risk of sleep apnea in women,” a finding supported by multiple longitudinal studies.

Weight gain is also quite common in perimenopause and menopause, and it’s not necessarily that a woman has changed her lifestyle or done something different to make this happen.  This can be one of the most frustrating symptoms of this hormonal shift, and on top of being disruptive in so many other ways, it can lead to an increased risk for sleep apnea in menopause.   Excess weight around the neck can contribute to the risk of sleep apnea, as fat accumulation close to the upper airway can restrict airflow. Weight gain around the middle section can put more pressure on the lungs.

Prevalence of Snoring in Menopause

Statistics on Snoring and Sleep Issues

The numbers tell a compelling story about snoring and other sleep disturbances during menopause. While approximately 12% of women experience sleep issues in general, this figure skyrockets to over 40% during perimenopause and menopause.

A population-based study found that 47% to 67% of postmenopausal women have obstructive sleep apnea, compared to a much lower percentage in premenopausal women. This dramatic increase demonstrates the protective effect that female hormones provide before menopause, as reported by the American Sleep Foundation.

Managing Snoring During Menopause

Lifestyle Changes to Reduce Snoring and Improve Sleep

Simple adjustments to your daily habits can make a significant difference in reducing menopause-related snoring. Maintaining a healthy weight is particularly important since excess weight contributes to tissue buildup in the throat area, though this topic can be complex as I noted above.

Other effective lifestyle changes include:

• Limiting alcohol consumption, especially before bedtime.  Alcohol, even in moderation, can impair sleep both by increasing snoring and sleep apnea and also contributing to wakefulness and less refreshing sleep

• Changing your sleep position (side sleeping reduces snoring)

• Creating a sleep-friendly environment with proper humidity.  If you live in a dry climate, like I do, it may be worth investing in a humidifier.  The most sleep-friendly temperature in studies is between 68°F and 70°F.  Here’s a good humidifier option that includes an area to add essential oils, which can further help with sleep, clearing airways, and relaxation:

  

  LEVOIT Humidifiers for Bedroom, Quiet (3L Water Tank) Cool Mist Top Fill Essential Oil Diffuser with 25Watt for Home Large Room, 360° Nozzle, Rapid Ultrasonic Humidification for Baby Nursery and Plant

  • 𝗟𝗔𝗥𝗚𝗘 𝟯𝗟 𝗪𝗔𝗧𝗘𝗥 𝗧𝗔𝗡𝗞: Still be bothered by congestion, coughing, or dry mouth when sleeping? With a 25W power rating, the impressive 3-liter tank provides 25 hours of moisture, helping you sleep comfortably for 3 nights with one single refill.
  • 𝗘𝗔𝗦𝗬 𝗧𝗢𝗣-𝗙𝗜𝗟𝗟 𝗗𝗘𝗦𝗜𝗚𝗡: With Levoit's upgraded Top-Fill design, there's no need to turn over the water tank—no spilling water all over the floor. Just remove the cover and fill the tank with ease.
  • 𝟮-𝗜𝗡-𝟭 𝗗𝗜𝗙𝗙𝗨𝗦𝗘𝗥 & 𝗛𝗨𝗠𝗜𝗗𝗜𝗙𝗜𝗘𝗥: Add 10–15 drops of your favorite essential oils to the base chamber to create a fragrant at-home spa.
  • 𝗨𝗟𝗧𝗥𝗔-𝗤𝗨𝗜𝗘𝗧 𝗢𝗣𝗘𝗥𝗔𝗧𝗜𝗢𝗡: Sleep in near silence—no need to tolerate hums and whistles. The Dual 150 operates quietly, creating a soothing and peaceful sleeping atmosphere for you every night. And when the water runs out, the humidifier automatically shuts off.
  • 𝗦𝗜𝗠𝗣𝗟𝗘 𝗞𝗡𝗢𝗕 & 𝗡𝗢𝗭𝗭𝗟𝗘 𝗖𝗢𝗡𝗧𝗥𝗢𝗟: Use the knob to control the mist output and the 360° nozzle to direct the mist anywhere you like.

  $43.99

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  .  And for more info on essential oils for hormone related symptoms check out this blog.

• Regular exercise to improve muscle tone throughout the body.  Exercise is essential for so many reasons during perimenopause and menopause, and its effect on healthy sleep can’t be understated!

• Managing nasal congestion with saline rinses before sleep, and/or nasal strips during sleep.  I like this brand:

  Sale

  

  Breathe Right Nasal Strips | Extra Strength | Clear | For Sensitive Skin I Drug-Free Snoring Solution & Nasal Congestion Relief Caused by Colds & Allergies | 44 Count (Packaging May Vary)

  • Instant Relief - Opens your nose to relieve nasal congestion by increasing nasal airflow. Breathe Right strips provide you with stuffy nose relief to help you breathe better.
  • Snoring Relief - Breathe Right Extra Strength nasal strips are a great solution for snoring due to nasal congestion, improving nasal airflow by up to 31%. Snore less, sleep better.
  • Extra Strength - Each extra strength nasal strip uses flexible “spring-like” bands 50% stronger than Breathe Right Original nasal strips, opening your nose even more for maximum relief.
  • For Sensitive Skin - Our Extra Strength Clear Strips are hypoallergenic, flexible, non‑porous, and manufactured using 3M materials. They are made to stay put, no matter the activity.
  • Use Anytime, Anywhere - These clear nasal strips are almost unnoticeable to the eye and aren’t just for the bedroom. Use at work, at the gym, wherever you are - and take in air more easily.

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Establishing consistent sleep patterns also helps minimize sleep disturbances and promotes better sleep quality overall.

Medical Interventions and Treatments

When lifestyle changes aren’t enough, medical interventions may be necessary. Hormone replacement therapy (HRT) can be particularly effective, with studies showing it may reduce the severity of sleep apnea by up to 75%.

Bioidentical hormone replacement therapy (the type I prescribe in my functional medicine practice) can also offer the potential benefits of weight loss, less brain fog, more energy, improved moods, and fewer hot flashes and night sweats.  Check out this blog to learn more about its effect on weight and other perimenopause and menopause related symptoms. 

For more severe cases of obstructive sleep apnea, your healthcare provider may recommend a continuous positive airway pressure (CPAP) machine. This device delivers a steady stream of air to keep your airway open throughout the night.  Newer treatments for sleep apnea include minimally invasive implants that stimulate airway muscles, daytime muscle-training devices, and next-generation CPAP systems designed for greater comfort and effectiveness

Other treatment options include:

• Oral appliances that reposition the jaw and tongue

• Nasal sprays to reduce congestion

• In rare cases, surgical procedures to remove excess tissue in the throat

Always consult with a healthcare provider to determine which of the above interventions might be right and safe for you.  Sleep specialists can provide further guidance on oral appliances vs cpap machines vs appropriateness for surgical interventions.

Conclusion

The connection between menopause and snoring is clear, driven primarily by the hormonal changes that affect muscle tone in the upper airway. Understanding this link is the first step toward finding effective solutions, a better night’s sleep, and even an extended lifespan in the case of sleep apnea.

Don’t dismiss new or worsening snoring as just another inconvenience of aging—it could signal health risks that deserve attention. With the right combination of lifestyle adjustments and medical treatments, you can manage snoring and sleep disturbances during perimenopause and menopause.

Remember that quality sleep is essential for your overall health and well-being. If menopause-related snoring is disrupting your rest, reach out to your healthcare provider to discuss your symptoms and explore treatment options tailored to your specific needs.

DrShelley

Dr. Shelley Meyer is a board-certified family physician and Institute of Functional Medicine-certified functional medicine physician, as well as a Registered Dietitian. She is passionate about helping women navigate the roller coaster of perimenopause and postmenopause.  She has her own Functional Medicine Practice in Denver, Colorado.