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Snoring During Pregnancy: Why It Happens and Six Ways To Stop It

snoring during pregnancy is common, so don’t be shocked when your partner starts asking why you have started snoring. This condition intensifies as you progress into the third trimester of pregnancy, but it usually ceases after birth.

So, what causes it, and can you do anything to stop it? 

Keep reading to find out.

Why Does Snoring Occur During Pregnancy?

The reason behind snoring during pregnancy is the surging pregnancy hormones. Pregnancy triggers the release of more estrogen and progesterone that causes swelling of the mucus membranes in your nose. This nasal congestion results in snoring.

The extra weight gained during pregnancy can also be blamed since it results in excessive tissue around your airways, affecting breathing.

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Easy Ways To Stop Snoring During Pregnancy

Here are five remedies to prevent snoring during pregnancy.

1. Use an Anti-Snoring Mouthpiece or Nasal Sprays

When expectant, you don’t want anything bothering you during this period. Consider using an instant relief anti-snoring mouthpiece so you can sleep free of worry.

Most mouthpieces are simple to use and offer straightforward instructions. Moreover, the product is inexpensive.

Nasal strips and sprays are effective in preventing snoring. They help open up your nasal passageways, thereby improving airflow well enough to stop you from snoring.

Nasal sprays are different in type:

  • Decongestants – They can be purchased over-the-counter, although there are prescription decongestants available. Decongestants shrink the tissue lining of your nose, thus reducing stuffiness and improving airflow.
  • Steroid nasal sprays – They are typically used for relieving symptoms of allergy. They are prescription-only drugs. 
  • Saline Nasal Sprays – They contain saltwater and are readily available over-the-counter. This spray loosens up nasal congestion keeping the nostrils open and clear.

2. Snoring During Pregnancy?- Sleep on Your Left Side

Did you ever think that the position you sleep facing during pregnancy never matters? Well, it does. Some sleeping positions are more likely to stimulate snoring than others. For instance, sleeping on your back is highly discouraged.

Sleeping facing left is recommended during pregnancy since you shift your weight away from your organs and joints.

Sleeping on your left side, you will be less likely to snore because blood circulates more freely in this position by helping keep airways open.

Snoring During Pregnancy - Don't sleep on your back
Snoring During Pregnancy? Don’t sleep on your back

3. Check on Your Weight During Pregnancy

Weight gain massively contributes to snoring. And with weight gain during pregnancy being almost inevitable, you must ensure you are in the right shape.

One way to check on your weight is by keeping tabs on your recommended weight gain chart to ensure you maintain your weight within the parameters shown there.

Adopt a healthy diet low in calories and sugars as it discourages weight gain while keeping you and your baby healthy.

You can create a flexible workout routine that fits with the stages of your pregnancy. Simple exercises help control weight during pregnancy.

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4. Use a Humidifier

Running a humidifier in your room helps open your nasal passage, helping you breathe easily without snoring. In addition, humidifiers control the humidity levels in the air, ensuring the room is neither too dry nor too wet that it may harm you.

Room humidifiers are affordable and easy to operate and maintain.

5. Elevate Your Head Using Pillows

Choosing the right pillow is an excellent method to stop snoring. All pregnant women ought to invest in a special pillow designed to prevent snoring.

Elevation pillows keep nasal airways open and distribute your weight more uniformly, ensuring better sleep.

6. Surrender Drinking and Smoking

Alcohol affects your throat and soft palates, while smoke irritates the airways. Consuming these substances relax and clog the nose resulting in snoring.

Not to mention, alcohol and tobacco use during pregnancy are dangerous to you and the baby inside you.

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Final Word

Changes in pregnancy are normal and natural. Snoring is no exception.

If you are experiencing snoring for the first time, don’t worry because it disappears once you give birth.

Follow the tips above to help minimize snoring and improve your sleep.


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