If you have found it curious that you started snoring after becoming pregnant, know that it is a natural process for most women1. Snoring during pregnancy is considered normal and according to experts, it usually occurs in the second trimester of pregnancy, disappearing after the baby arrives. The physical change that occurs causing snoring during pregnancy is related to progesterone2, which can cause swelling in the airways, leading to partial blockage of airflow. This slight swelling can lead to sleep apnea, which is mainly characterized by loud snoring and brief periods of interrupted breathing during sleep3. It is believed that half of pregnant women develop sleep apnea during pregnancy and that after giving birth, the issue goes away.
Learn How to Stop Snoring During Pregnancy
Although it is considered a common issue in pregnancy, many women may feel uncomfortable or have their nights’ sleep disrupted. Some tips can help pregnant women stop snoring at night and improve sleep quality. Sleeping position – The ideal position is on your side, which can make it easier for air to flow; lying on your back is the least recommended position because it has the opposite effect. Products that can help – Nasal strips or dilators can help reduce snoring episodes during pregnancy because they open up the nose and make it easier to breathe, improving respiratory quality. Pillows – There are anti-snoring pillows on the market that provide better head support, keeping the airways open to facilitate breathing. Nasal CPAP – This is a device used to clear blocked airways, and it can even be rented from specialized stores. Weight management – Being overweight is also commonly cited as a cause of snoring, so paying attention to your diet and maintaining some physical activity during pregnancy is recommended.
Does Snoring Harm the Baby?
In a study conducted by the University of Michigan, United States, 1600 pregnant women were observed and the study concluded that among women who snored regularly (three nights or more per week), there was a higher incidence of cesarean delivery compared to women who did not snore. According to the British newspaper Daily Mail, scientists analyzed 1673 pregnant women and concluded that those who reported suffering from chronic snoring—meaning they had already experienced the issue before pregnancy—were two-thirds more likely to have babies who were 10% below normal weight. When dealing with sleep apnea, it is best for the pregnant woman to consult a specialist to investigate the problem, because one of the symptoms of apnea is obstructive sleep apnea syndrome (OSAS), which can stop breathing for short periods during sleep. In severe cases, this interruption in breathing can occur dozens of times a night, which causes a decrease in blood oxygen levels; if it is a severe case of sleep apnea, there is a risk of hypertension or pre-eclampsia.
IMPORTANT: If a woman already suffered from sleep apnea before pregnancy, it is important to inform her doctor so that preventative and treatment measures can be taken to improve quality of life.
Measures That Can Reduce Snoring During Pregnancy
In pregnancy, managing weight is essential, and being overweight is a factor that worsens snoring during sleep. The ideal is for the pregnant woman to maintain a healthy diet, including daily servings of fruits, vegetables, and greens. Physical exercise can improve respiratory quality. During pregnancy, the most recommended exercises are aquatic activities like swimming and water aerobics, and moderate aerobic exercises like walking, preferably in shaded and green areas. Changing pillows and bed linens frequently is important because the build-up of dust mites can cause allergic reactions and even trigger snoring episodes at night. Although pregnant women are aware of the dangers of smoking and alcohol consumption, it is worth emphasizing that these habits also cause airway obstruction, increasing snoring episodes at night and harming the child’s health. If snoring episodes persist after the baby is born, it is important for the woman to seek specialized help to treat the problem. If it turns out to be sleep apnea, treatment is essential because, contrary to what was believed for many years, frequent snoring is not normal and can have negative effects on your health. See also: The Best Sleeping Position for Pregnant Women Photo: Bart Everson
