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Pregnancy has several challenges like morning sickness, swelling, tiredness, etc. Many pregnant women face sleeping problems.
As per National Sleep Foundation you need at least 7 to 8 hours of sleep per 24 hours. The quality of sleep is essential for the pregnant mother, and the baby’s health. Sleepless nights can make you tired, forgetful, and irritable. You may feel anxious and struggle to make decisions. Pregnancy snoring comes along with it. Even if you haven’t snored earlier, snoring is fairly common while you’re expecting. A significant number of Asian studies show that snoring is highly prevalent in pregnancy.
What Causes Pregnancy Snoring?
When snoring appears unexpectedly during pregnancy. It’s often due to physical changes that occur in the body. Mainly due to pregnancy-induced nasal congestion. Other factors also come along with it. They include:
Hormonal Fluctuations
Pregnancy causes changes in your body. The rising hormones, oestrogen and progesterone, are responsible for them. The surging hormones add to the blood flow and swelling around the nasal airway. Therefore, you find it hard to breathe and tend to snore.
Fluid Retention
Lying down during pregnancy causes blood and fluids to spread to other areas, including the neck. Fluid retention near the airway may restrict airflow at the nose while you sleep. This can cause snoring during your pregnancy.
Preeclampsia
After 20 weeks of pregnancy, your doctor will check for it. These include sudden weight gain, vision changes, and swelling in the hands, face and ankles. Preeclampsia is a sudden, hypertensive condition during pregnancy and gives rise to snoring.
Body Weight
As your body changes during pregnancy weight gain can become a significant factor affecting your breathing. Increased weight often leads to extra fat around the neck and throat, which can obstruct airflow during sleep. This blockage not only disrupts your state of zrest but may also lead to more pronounced snoring. Maintaining a balanced diet and incorporating gentle exercise can help manage your weight and improve your overall comfort during this special time. Prioritizing your health can make a meaningful difference in your sleep quality and well-being.
Sleep Apnea
Sleep deprivation can lead to excessive relaxation of throat muscles during sleep, narrowing the airway and increasing snoring risk. Prioritizing quality sleep during pregnancy is essential, as it enhances comfort and helps reduce snoring.
Apart from these, pregnant women have higher chances of snoring as a result of the natural shape and size of the tongue, jaw or tonsils.
When Does Pregnancy Snoring Start and End?
Snoring occurs at any time during pregnancy. It usually develops by the time you come to the end of the second trimester of your pregnancy and as you enter the third trimester. Some of you may continue to snore even after you deliver your baby. However, an emerging study shows that half of you may stop snoring as a new mum.
How to Prevent Snoring During Pregnancy?
Like several other pregnancy challenges, snoring is also one of them. Here are a few natural remedies to keep snoring under control during pregnancy.
- Keep your head raised with pillows
- Lie down on your left side
- Try nasal trips
- Be active to keep your weight under control
- Keep a warm humidifier in your bedroom at night
- Use earplugs while sleeping so that you can keep snoring at bay
At the same time, you’d need to consult your healthcare practitioner if with snoring you feel continuous headaches, sleepy during the daytime and swelling in the legs.