Snoring is common during pregnancy, especially in the third trimester. Many women who have never snored before start snoring every night during their pregnancy, which can prevent them and their partners from getting a good night of sleep. Although snoring is common with pregnant women, it’s still a problem that needs to be addressed. To reduce snoring during pregnancy, you should first understand why it happens.
The weight gain that occurs during pregnancy can put extra pressure on your neck and throat, which can make the tissues collapse and vibrate while you inhale. Also, hormonal changes can cause nasal swelling and congestion. This forces you to breathe through your mouth when you sleep, which increases your risk of snoring.
Unfortunately, both of these issues will last until the end of your pregnancy. You may not be able to do much to stop the cause of the snoring, but you can make changes to your sleeping habits and environment to minimize the problem.
Sleep On Your Side
When you sleep on your back, gravity works against you and can make your snoring problem worse. The tissues in your throat can collapse or be pulled down much more easily, which will block your airway and cause snoring. If you usually sleep on your back, try sleeping on your side instead. This sleeping position is better for your spine and your circulation, too.
It can be hard to change your sleeping position, so you should consider using a body pillow to help. A body pillow will keep you propped up on your side and prevent you from rolling over onto your back while you sleep. You can even buy a maternity body pillow that’s specially designed to support your abdomen.
Elevate Your Head
Lying down with your head and neck flat increases your risk of snoring. Instead, try sleeping with your head slightly elevated to keep your airway wide open. You can simply use two pillows instead of one, or you can put a few books underneath the end your mattress to elevate your head.
If regular pillows don’t help, you can try investing in an anti-snoring pillow. These pillows can sense when you start snoring and will automatically inflate or deflate to adjust your head and open your airway. Many people have great success with these pillows. However, if you think your snoring will only be a temporary problem during pregnancy, they may not be worth the cost.
Buy a Humidifier
Because nasal swelling and congestion is so common, a humidifier is a great way to reduce snoring during pregnancy. Dry air can make swelling and congestion much worse, so keeping a warm-mist humidifier on in your bedroom at night may help open up your nasal passages.
You don’t have to buy a state-of-the-art, expensive humidifier to stop snoring. However, you should make sure your humidifier is as quiet as possible since you’ll be using it while you sleep. If dryness and congestion are causing your snoring, you should notice a difference after a week or two of running the humidifier.
Use Nasal Strips
Nasal strips are one of the cheapest and easiest snoring solutions. They don’t contain any drugs, and you can bring them with you if you travel. They probably won’t stop a severe snoring problem, but they can help reduce your snoring.
The strips contain flexible bands that pull open your nasal passages once they’re attached to the bridge of your nose. If your nasal passages open wide enough, you’ll be able to breathe through your nose while you sleep. When you breathe through your nose, the air won’t rush past the tissues in the mouth that vibrate and make the snoring sounds.
Don’t Gain More Than the Recommended Amount of Weight
Weight gain during pregnancy is necessary, but gaining more than the recommended amount can make your snoring problem worse. Any excess weight on your neck will increase your risk of snoring, so you should follow your doctor’s guidelines for weight gain and be careful not to gain any more.
Fortunately, if you snore because of excess weight, the problem should go away shortly after you give birth if you watch what you eat.