Snoring During Pregnancy: Causes, Prevention & Tips 

Pregnancy brings along numerous changes in a woman’s life. Besides morning sickness, frequent urination and a growing belly, snoring during pregnancy is also a common pregnancy side effect. But you don’t have to be embarrassed because snoring during pregnancy is quite normal and almost all women experience it.

In this article, we will discuss the common causes of snoring in pregnancy, ways to prevent it and how to sleep better during pregnancy.

When does snoring often begin during pregnancy?

Most pregnant women begin snoring in pregnancy during the second trimester. You may notice you’re beginning to snore around week 16 of pregnancy as it is around this time that the pregnancy hormones start causing nasal congestion. Snoring during pregnancy usually continues throughout the third trimester as well.

Causes of snoring during pregnancy

Some of the common causes of snoring during pregnancy are as follows:

1. Nasal Congestion

Your blood vessels become thicker during pregnancy and it can block your nasal passage. An elevated level of estrogen can cause swelling in your mucous membrane which leads to nasal congestion and snoring. Difficulty in breathing while sleeping causes snoring during pregnancy.

2. Weight Gain

It is always advised by the gynecologist that you must not stop exercising even during pregnancy. Excess body weight can lead to breathing problems which will lead to snoring. Try to go for a walk or practice yoga with a help of an expert trainer.

3. Sleep Apnea

Your airways can get blocked which can stop your breathing when you are sleeping and this could be harmful to an unborn child. If you snore too loud and frequently, then you must get proper treatment for this after consulting with your doctor.

Does snoring during pregnancy indicate a serious condition?

For some women, snoring during pregnancy may just be another pregnancy symptom but for some, it may indicate an underlying condition. Some studies have shown an association between snoring and adverse pregnancy outcomes such as:

• Major chances of having C-section delivery

• Delayed growth of the baby in the womb

• Indication of gestational diabetes

• Risk of intrauterine growth restriction (IUGR)

• Preeclampsia (premature birth or fatal)

How can I stop snoring during pregnancy?

Several remedies can help you manage snoring during pregnancy:

1. Nasal Strips

You can stick a nasal strip on your nose before going to bed. They are drug-free and easily available in the pharmacy near you.

2. Humidifier

Invest in a decent-quality mist humidifier, if you have nasal congestion. You can easily breathe and get some relief if you place the humidifier in your bedroom.

3. Sleep on your left side

Try to sleep on your left side for better sleep, improved blood circulation and optimum oxygen flow to you and your baby.

4. A big NO to sleeping pills, alcohol and cigarettes

You must avoid all these things not only for the sake of your baby but also to find relief from snoring in pregnancy. Even secondhand smoke may increase your chances of snoring during pregnancy, so stay away from that.

5. Elevate your head

You can try putting two pillows below your head as that may help ease your breathing and prevent snoring during pregnancy.

6. Eat a nutritionally balanced diet

Consult a nutritionist who can guide you on a healthy diet chart and help you maintain an ideal weight throughout your pregnancy.

When does snoring during pregnancy often stop?

This habit of snoring during pregnancy may seem annoying and embarrassing but don’t worry, it is likely to end as your baby comes along. If not by then, then you will stop snoring once you have lost a substantial baby weight.

You may like : Is It Normal To Sleep A Lot During Pregnancy?

How to sleep better during pregnancy?

Sleeping well is of the utmost importance during pregnancy. But with all the body aches, fatigue, sleeplessness and a growing belly, it may be hard for you to sleep during pregnancy.

Here are some tips that can help you sleep better during pregnancy:

• Aim to go to bed around the same time each night so that your body can get into a rhythm.

• You can also create a bedtime routine that calms your mind and soothes your body such as a warm bath or meditation.

• Try to set the stage for sleeping by creating a suitable environment such as keeping your room dark, quiet and cool.

• Avoid too many naps in the day or napping close to your bedtime.

• Try to fit in some physical activity such as yoga, walking, exercising or swimming in your daily routine.

• Avoid munching late-night snacks as eating too close to your bedtime may cause heartburn or acid reflux during pregnancy.

• Try not to use any gadgets too close to your bedtime or while you’re on your bed as it may distract you.

Snoring during pregnancy can be annoying and embarrassing but often not a cause of concern. However, if your snoring seems to worsen as your pregnancy progresses, then you must consult your doctor.