Snoring is a common experience during pregnancy, affecting many pregnant people. Estimates suggest that between 14% and 53% of pregnant people may snore, with the frequency often increasing as pregnancy progresses. This change is attributed to various physiological adjustments that occur to support the developing baby.
Why Pregnancy Can Lead to Snoring
Hormonal fluctuations play a role in snoring during pregnancy. Elevated levels of hormones such as estrogen and progesterone cause mucous membranes in the nasal passages to swell. This swelling leads to nasal congestion, which restricts airflow and makes breathing through the nose more challenging, especially when lying down.
Increased blood volume and fluid retention also contribute to airway changes. Blood volume can increase by approximately 40% to 50% by the third trimester. This elevated fluid can accumulate around the neck and airway, narrowing air passages and increasing resistance to airflow. This combination can exacerbate nasal congestion and breathing difficulties.
Weight gain during pregnancy can also impact the airways. As the body gains weight, particularly in the second and third trimesters, excess tissue can develop around the throat. This additional tissue can compress the airway, leaving less space for air to pass through and increasing the likelihood of soft tissues vibrating and causing snoring.
The expanding uterus can also influence breathing mechanics, especially in later pregnancy. As the uterus grows, it can push upward on the diaphragm, the primary muscle involved in breathing. This upward pressure can alter breathing patterns and affect the amount of air that can be inhaled, contributing to changes that may lead to snoring.
Hormonal shifts can lead to a relaxation of throat muscles. Progesterone, for instance, can cause the smooth muscles in the throat to become more relaxed. This relaxation can lead to the partial collapse of soft tissues in the throat during sleep, further obstructing the airway and resulting in the characteristic sound of snoring.
When Snoring During Pregnancy Needs Attention
While snoring can be a common pregnancy symptom, certain situations warrant medical attention as they may indicate a more serious underlying condition. New-onset snoring during pregnancy, or a significant increase in its frequency and loudness, has been linked to conditions such as gestational hypertension and preeclampsia. Gestational hypertension involves high blood pressure that develops during pregnancy, while preeclampsia is a more severe condition characterized by high blood pressure and potential organ damage.
Snoring, particularly if loud and habitual, can also be a symptom of obstructive sleep apnea (OSA). OSA is a disorder where breathing repeatedly stops and starts during sleep due to a partial or complete blockage of the upper airway. Studies suggest that between 3% and 27% of pregnant individuals may develop OSA, a higher rate than in non-pregnant women.
Watch for specific symptoms that might suggest sleep apnea or other complications. These include:
Excessive daytime sleepiness
Waking up with morning headaches
Gasping or choking sounds during sleep
Non-restorative sleep despite adequate time in bed
Other signs include frequent nighttime urination or atypical weight gain. If any of these symptoms are present with snoring, consult a healthcare provider for evaluation or treatment.
Ways to Alleviate Pregnancy-Related Snoring
Several practical strategies can help manage or reduce snoring during pregnancy. Adjusting sleeping position is a simple and effective first step. Sleeping on your side, particularly the left side for improved circulation, can help keep the airway open and reduce snoring compared to sleeping on your back. Elevating the head slightly with extra pillows or a wedge pillow can also promote clearer airways.
Nasal aids can provide relief for congestion-related snoring. Over-the-counter nasal strips, which adhere to the outside of the nose, can help widen the nostrils and improve airflow. Saline nasal sprays can also be used to clear mucus and moisturize nasal passages, making breathing easier.
Maintaining a healthy pregnancy weight, within recommended guidelines, can help reduce pressure on the airways. While weight gain is a normal part of pregnancy, excessive gain can contribute to snoring. Avoiding substances like alcohol and sedatives, which can relax throat muscles and worsen snoring, is also recommended during pregnancy.
Using a humidifier in the bedroom can add moisture to the air, which may soothe irritated nasal passages and reduce snoring. Good sleep hygiene practices also support better sleep quality and can indirectly help with snoring. This includes establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring the bedroom environment is dark, cool, and quiet.