Snoring is common and can begin or worsen during pregnancy. While often temporary, it can disrupt sleep and may sometimes signal an underlying health concern. Addressing snoring improves sleep quality.
Understanding Snoring in Pregnancy
Snoring results from vibrations of soft tissues in the throat due to a narrowed airway. During pregnancy, several physiological changes contribute to this. Around 14% to 53% of pregnant individuals report snoring, with incidence often increasing in the second and third trimesters.
Hormonal fluctuations play a significant role. Elevated estrogen and progesterone can swell mucous membranes lining the nasal passages. This swelling, often called “pregnancy rhinitis,” restricts nasal airflow, causing congestion and mouth breathing, leading to snoring.
Increased blood volume also contributes to nasal passage swelling and congestion. Additionally, weight gain can place extra pressure on the muscles that keep the airway open. A growing uterus can also exert pressure on the diaphragm and lungs, affecting breathing dynamics, especially when lying on the back.
Effective Strategies to Reduce Snoring
Adjusting sleeping positions can alleviate snoring during pregnancy. Side sleeping, especially on the left, is recommended as it improves circulation and keeps airways open by reducing pressure on the vena cava. Pregnancy pillows or regular pillows can support side-sleeping.
Elevating the head of the bed slightly with extra pillows or a wedge can also clear the airway and reduce snoring by preventing the tongue from falling back.
To combat nasal congestion, several non-medicated options exist. Saline nasal sprays clear mucus and moisturize nasal passages. Nasal strips widen nostrils and improve airflow. Using a humidifier adds moisture to the air, soothing irritated nasal passages, thinning mucus, and reducing congestion.
Staying well-hydrated helps keep mucous membranes moist and thins nasal mucus. Maintaining healthy weight gain within recommended guidelines can prevent excess tissue around the neck and throat from exacerbating snoring. Avoiding alcohol and sedatives can also reduce snoring, as these substances relax throat muscles and increase airway obstruction.
When to Consult a Healthcare Provider
Certain symptoms warrant a consultation with a healthcare provider. If snoring becomes loud, frequent, or is accompanied by pauses in breathing, gasping, or choking sounds during sleep, it could indicate obstructive sleep apnea (OSA). This condition involves repeated interrupted breathing and requires medical evaluation.
Other signs include excessive daytime sleepiness, morning headaches, irritability, or difficulty concentrating. These symptoms, even if common in pregnancy, can be exacerbated by sleep apnea.
Snoring has also been linked to an increased risk of high blood pressure and preeclampsia, a serious condition characterized by high blood pressure. If there is a sudden and significant increase in snoring, or if it is associated with symptoms like vision changes or sudden swelling, seek medical advice. A healthcare provider can determine the cause and recommend appropriate monitoring or treatment.