Snoring isn't just a nighttime quirk that can annoy your partner. For many, it's a symptom of a larger problem, and during pregnancy, it becomes even more common. Up to 50% of women will snore during pregnancy and snoring becomes more frequent as the pregnancy progresses. But why do pregnant women snore more frequently, and what can they do to alleviate this issue?
1. Why do pregnant women snore?
a. Weight Gain
One of the leading causes of snoring in general is weight gain. During pregnancy, as the baby grows and the body stores more fat, increased weight can put pressure on the neck. This can cause the airways to narrow, leading to increased vibration and snoring.
Source: Mayo Clinic
b. Nasal Congestion
Hormonal changes during pregnancy can cause the mucous membranes in the nose to swell, leading to nasal congestion. This congestion can cause obstructions in the airways, making snoring more common.
Source: American Pregnancy Association
c. Enlarged Blood Vessels
Again, due to the influence of hormones, blood vessels in the nose can become more dilated. This can contribute to the airway restriction and subsequent snoring.
Source: National Sleep Foundation
2. Why is it a concern?
While snoring in many cases might be harmless, in pregnancy, consistent and loud snoring can be a sign of a condition called obstructive sleep apnea (OSA). OSA can reduce the oxygen flow to the fetus and lead to fatigue, high blood pressure, and other complications.
Source: PubMed Central
3. How to stop snoring during pregnancy?
a. Sleep Position
Sleeping on one’s side, especially the left side, can help in reducing the pressure on the airway. Using a pregnancy pillow can help maintain this position throughout the night.
Source: Healthline
b. Nasal Strips
These adhesive strips, when placed over the nose, help in widening the nostrils and reducing nasal airflow resistance. They can be particularly helpful for those experiencing nasal congestion.
c. Mandibular advancement device
MADs are worn in the mouth during sleep to hold the mandible and tongue forward and therefore maintain upper airway patency. The device fits over the upper and lower teeth and creates forward placement of the lower jaw. They have been shown to treat mild forms of sleep apnea and can stop snoring.
Source: TMJ & Sleep Therapy
d. Humidifier
Using a humidifier in the bedroom can help to moisten the airways and reduce snoring. It also helps with nasal congestion.
e. Regular Exercise
While vigorous exercise is not always advisable during pregnancy, gentle exercises like walking and yoga can help in toning the muscles of the throat, which in turn can reduce snoring.
Source: American Congress of Obstetricians and Gynecologists
f. Monitor Weight Gain
While weight gain is inevitable during pregnancy, it's essential to ensure that the weight gain is within the recommended limits. Discuss with your doctor about the healthy range for you.
Source: Pregnancy Birth & Baby
Snoring during pregnancy is common and can be attributed to various physiological changes occurring in the body. While occasional snoring might not be a cause for alarm, persistent and loud snoring should be discussed with a healthcare professional. The options mentioned above can help in alleviating snoring, ensuring that both the mother and baby have a peaceful night’s rest.
Snorblok has over 15 years experience in providing a range of tried and proven sleep improvement solutions to help snoring sufferers.
