Five Reasons Why You Might Be Snoring During Pregnancy

Pregnancy brings a whole range of changes to your body, and not just a growing belly. The many physiological shifts which come with pregnancy are unique, with pregnant women experiencing sudden and dramatic surges in a range of hormones such as estrogen and progesterone.

One of the lesser known side effects of this is an increased likelihood of snoring, a noise caused by vibrating soft tissue in your throat during sleep.

According to a survey conducted by the American Thoracic Society, around half of all mums-to-be snore regularly at some point during their pregnancy. Around one in ten pregnant women snore during their first trimester, rising to 50% by the final trimester.

Research has also found that propensity for snoring during pregnancy can vary with ethnicity and socioeconomic status. African American women have an increased risk of sleep issues while pregnant, while it has been shown that living in impoverished communities can affect the quality of sleep, and thus lead to more snoring.

When to Expect Snoring to Start During Pregnancy

Usually, snoring starts in the 2nd trimester, around week 15-16. The increased pregnancy hormones- estrogen and progesterone start to cause nasal congestion. When you lay down, the nasal congestion leads to snoring. It is enhanced by the excessive weight gain during pregnancy that aggravates snoring. The sudden addition of extra layers of fat and tissue around your neck can put pressure on the neck, causing the airways to narrow down. The loose tissue in the throat vibrates more when the airways get narrow, leading to heavy snoring. Many studies have found that snoring and sleep apnea is linked to preeclampsia and hypertension.

Top 5 Reasons for Snoring During Pregnancy

1. Hormones: The main cause of snoring during pregnancy is surging hormone levels, particularly estrogen and progesterone. This plays a vital role in helping the uterus to grow, and aiding the development of new blood vessels which transfer nutrients to the developing baby. But elevated estrogen and progesterone also dilate the blood vessels in the nose, causing mucous membranes to swell and increasing congestion which worsens when lying down. This forces many pregnant women to breathe through their mouth during sleep, causing greater vibrations of the soft tissue in the throat.
2. Weight gain: The majority of pregnant women gain somewhere between 10-12.5 kilograms, with most of the surplus weight occurring after week 20. This is natural and due to both the growing baby, and the body storing fat in preparation for making breast milk once the baby is born. However, this can lead to extra tissue in the neck and throat, particularly if the weight gain is excessive, which puts pressure on the muscles which keep your airway open at night. This restricts your ability to breathe freely, and can exacerbate snoring.
3. Dry air: Because the nasal passages are already particularly sensitive during the course of pregnancy, due to the effects of estrogen and progesterone, all mums-to-be are especially sensitive to overly dry or excessively humid air which can further aggravate the tissues of the nose and throat. For pregnant women who are already snoring, poor air quality in the bedroom can worsen sleep quality and make the issue worse.
4. Lack of quality sleep: Sleep is vital for pregnant women to allow the body to rest and recover as it attempts to grow and nurture a completely new human being. But this is often tricky due to practical challenges such as difficulty getting comfortable at night, early pregnancy insomnia, and the increased need to urinate in the night. As a result, studies have found that 76% of expectant mothers experience daytime sleepiness. This can lead to more snoring because when the body is sleep deprived, the muscles in the throat lose their tone, causing them to vibrate more during sleep.
5. You have always snored: If you were already prone to snoring before becoming pregnant, it is going to become even more likely with the myriad of changes taking place in your body and the additional factors which can have an impact on your sleep.

Can Snoring Have Health Risks For You And Your Baby?

Though snoring during pregnancy is common, it can be a health risk for the baby and the mother. This is due to the elevated levels of estrogen and progesterone, there is increased nasal congestion, while the weight gain adds to the snoring issue. Added weight around the face and neck increases airway resistance and thus, pregnant women snore. Loud snoring is a sign of sleep apnea which is associated with low oxygen levels.

Additionally, sleep apnea can increase the risk of complications such as gestational diabetes, hypertension and preeclampsia, that are serious for both the mother and child. However, for the baby, it can be detrimental as insufficient blood oxygen supply can lead to pre-term birth or even restricted growth. Thus, it is important to ensure that proper diet, lifestyle changes, sleeping on your side and medical evaluation is important to reduce risks and get proper night’s sleep.

Tips for Better Sleep During Pregnancy

Though it is challenging to get proper sleep during pregnancy, here are some tips:

• Comfortable sleeping ambience: It helps to have a cozy, dark ambience in the bedroom. It is good to use a pregnancy pillow for supporting the changing body shape.
• Side sleeping: It is recommended to sleep on the left side to ensure proper blood flow to the fetus. Additionally, it reduces pressure on the internal organs.
• Clean sleep hygiene: It is best to go to bed early and wake up at the same time as it regulates the circadian rhythm. Use white noise machine in the room for a better sleeping environment.
• Lifestyle changes: Stay hydrated, avoid coffee in the evening, meditate/read before you sleep.
• Use anti-snoring devices: Nasal dilators, or sprays, chin straps, jaw and tongue aligners can help you reduce snoring.

How Can You Stop Snoring?

Side sleeping is the recommended position for pregnant women. Sleeping while lying on your back is known to increase the risk of snoring and even sleep apnea because the jaw retracts which narrows the airway.

Nasal sprays such as the Asonor Anti-snoring Solution can also make a difference through clearing mucus, helping to relieve congestion and widen the nasal passages, making it easier to breathe through the nose during sleep.

If you are looking for ways to stop snoring, here are some quick tips:

• Sleeping position: It is best to sleep on your side (preferably left side) for better blood circulation and keeps your airways open to breathe properly. That reduces snoring.
• Treat allergies: Allergies lead to inflammation in the nasal and throat passages. That is why you need to use antihistamines to ensure that it is controlled.
• Avoid smoking, alcohol and sedatives: It is good to completely avoid it as it relaxes the throat muscles and increases the likelihood of snoring.
• Use anti-snoring remedies: It is important to ensure that your nostrils and airways are open, when you sleep to reduce snoring. Use chin straps, Asonor anti-snoring sprays, nasal dilators, tongue retainers and jaw aligners.
• Stay hydrated: Dry nasal and throat tissues lead to heavy snoring. That is why it is important to drink fluids and use a humidifier if the indoor air is dry.