Snoring During Pregnancy: Unraveling the Nocturnal Noise

Snoring during pregnancy is more common than you might think. As your body undergoes significant changes to support your growing baby, nighttime noises can become part of the experience. While occasional snoring is harmless, it can sometimes signal underlying issues that may impact sleep quality and overall well-being.

Let’s explore why snoring happens, when it becomes a concern, and what you can do to ensure sound sleep during pregnancy.

The Pregnant Snore: Why It Happens & When to Worry

Common Causes of Snoring During Pregnancy

Several physiological factors contribute to snoring during pregnancy:

• Increased Blood Volume: More blood flows through your body, leading to swollen nasal passages and congestion.
• Hormonal Changes: Elevated levels of estrogen and progesterone can cause the mucous membranes to swell, narrowing the airway (1).
• Weight Gain: Gaining extra weight, especially around the neck, can put pressure on the airway, leading to snoring.
• Relaxin Hormone: This hormone relaxes muscles throughout the body, including throat muscles, making them prone to collapse.

When Does Snoring in Pregnancy Typically Start?

• Snoring usually becomes noticeable in the second or third trimester as hormonal changes peak and weight gain progresses.
• Some women who never snored before may experience it for the first time during pregnancy.

Should You Be Concerned About Snoring While Pregnant?

Mild, occasional snoring is generally not a cause for concern. However, snoring accompanied by symptoms such as:

• Excessive daytime sleepiness
• Gasping for air during sleep
• Morning headaches

could indicate Obstructive Sleep Apnea (OSA) (2), a condition that requires medical attention. Untreated OSA may increase the risk of preeclampsia and gestational diabetes.

Reference: National Sleep Foundation – Sleep Apnea and Pregnancy

Sound Sleep Strategies: Taming the Pregnancy Snore

Is Snoring in Pregnancy a Sign of an Underlying Problem?

• In severe cases, snoring may be linked to OSA, which can lead to reduced oxygen levels and strain on your cardiovascular system (3).
• A healthcare provider may recommend a sleep study to diagnose and manage OSA (2).

Does Pregnancy Snoring Get Worse If You Already Snore?

• If you had a history of snoring before pregnancy, hormonal changes and weight gain could worsen it.
• Managing pre-existing snoring through lifestyle changes can help minimize its impact.

How to Prevent Snoring During Pregnancy

Here are practical tips to reduce snoring:

• Maintain a Healthy Weight: Follow a balanced diet and stay active to manage weight gain.
• Sleep on Your Side: Preferably on your left side to improve circulation and reduce airway obstruction.
• Use Nasal Strips or Saline Sprays: These can ease nasal congestion and promote better airflow.
• Elevate Your Head: Propping your head up with pillows can help keep your airways open.
• Use a Humidifier: Moist air reduces nasal irritation and congestion.

How to Sleep Better When You’re Pregnant

Ensure better sleep with these tips:

• Establish a Routine: Go to bed and wake up at the same time each day (4).
• Create a Relaxing Environment: Dim the lights and avoid screens before bedtime.
• Stay Hydrated: Drinking enough water during the day can prevent nasal dryness.
• Avoid Caffeine and Heavy Meals: Especially before bedtime to promote restful sleep.

Snoring during pregnancy is often harmless and temporary. However, it’s essential to recognize when it might indicate a more serious issue like OSA. Prioritizing sleep hygiene, maintaining a healthy weight, and seeking medical advice when necessary will ensure both you and your baby enjoy a restful night’s sleep.