Hey, did your partner just wake you up because of the earth-shattering sound of snoring? Pregnancy grants 50% of the mummies an unwanted gift of snoring, and you are one of them!
Although snoring makes you noisy at times, it is perfectly natural, and you are not the only lady to snore.
But do you want to cope with these nocturnal sounds? Then grasp a cup of tea, and continue reading to learn the top 5 ways to help you stop snoring during pregnancy.
How Do I Know If I Snore While Sleeping?
With the advancement in technology, detecting snoring is no longer a problem. Detecting Snoring requires just the press of your finger and downloading the right app.
Where many sleep trackers are available online, ShutEye is the most trusted snore-detecting app.
ShutEye has more than 8 million people worldwide, and more than 2 million satisfied users claim that ShutEye has a time-honored, multifunctional tracker. It records sleep time, detects snores along with intensity, keeps a check on sleep cycles, and generates a report as soon as you turn the tracker off.
Other apps that you can go for are Snore Free and SnoreLab.
Read more on How ShutEye App Works.
Causes of Snoring During Pregnancy
Many factors act as culprits of snoring during pregnancy, leading to bad roots. Generally, the funny snoring sounds are produced by the vibration of the throat and voice box.
But when specifically considering snoring during pregnancy, the following factors play the triggering role:
Elevated estrogen and progesterone during pregnancy lead to swelling of the mucous membrane and a stuffy nose. This all changes the air potential, leading to nasal congestion and snoring. Moreover, the blood plasma volume increases by 40-50%, leading to further swelling.
2. Weight Gain
During the second and third trimesters, you gain weight (nearly 25 to 35 pounds) which puts pressure on the airway muscles. As a result, the airway becomes blocked, leading to snoring and sleep apnea.
3. Environmental Factors
Too humid or dry air also irritates the nasal passages, eventually giving way to snoring. Similarly, smoking and drinking play a supporting role.
4. Breathing Changes
When pregnant, your diet and respiratory drive increase, and your breathing pattern change. These negative pressures also trigger snoring.
Five Ways to Help You Stop Snoring during Pregnancy!
Now that you are up with the causes of snoring, let’s dive into the main topic, the instant ways to fix loud snoring spouses.
1. Sleep on Your Left Side
The most recommended way to help stop snoring during pregnancy is to sleep on your side, specifically the left side. It helps to improve blood circulation throughout the body and keeps the weight off your joints and organs. Moreover, in this position, the airways open to the maximum to avoid the congestion that occurs when you sleep on your back.
Sleeping on the left side is also known to minimize the chances of stillbirth.
2. Prop Yourself by Elevating Your Body
Another way to help prevent funny snoring sounds is to elevate your body, specifically the head. It not only opens your airways fully but also reduces heartburn. You can either elevate your bed or put more pillows under your head. Placing a pillow under the back and legs further eases the body.
3. Change Your Diet
Although gaining weight is beneficial in pregnancy, there is a limit. Putting on a lot of weight exerts pressure on the airway and thorax muscles.
Therefore, it is better to shed off a few calories or move from an unhealthy diet to a lighter and healthier one. According to ACOG, adding 340 calories to your day plan in the second and 450 calories in the third trimesters is best for weight management.
4. Exercise a Bit
Exercise improves the snoring condition by helping manage weight effectively. It keeps the body active and tones all the muscles of your body, leading to a more toned throat and less snoring.
The top anti-snoring exercises are:
- Repeat all the vowels loud a few times a day
- Close your mouth and purse the lips for almost 39 seconds
- Place the tip of the tongue on the front teeth of the upper jaw, and slide the tongue backward
- Sing whenever you want to. It reduces snoring caused by slack muscles
- Open your mouth, move the lower jaw to left and right, and hold each side for 25 to 35 seconds.
5. Quit Smoking and Alcohol
Alcohol and tobacco dehydrate the throat, ultimately affecting the soft palate and irritating the airways. Thus, quit drinking and smoking practices.
Few Products That Help to Stop Snoring
Apart from changing your lifestyle, a few outside aids can help you achieve much-needed peaceful nights.
1. Use Anti-snoring Mouthpieces
Anti-snoring mouthpieces reposition the jaws and pull the tongue passively in such a way that the airway opens, and snoring reduces.
2. Nasal Strips
Nasal strips relieve the obstruction of the nasal valve and nostrils, resulting in a reduction in snoring.
Humidifiers help in reducing nasal congestion and snoring. It is better to use it for one hour before going to bed.
4. Special Elevation Pillow
Special elevation sleep pillows are available in the market. These pillows elevate the head, resulting in better body weight distribution, and help to keep the airways open.
Can Snoring Be Dangerous While Pregnant?
Most of the time, snoring during pregnancy isn’t harmful or something to stress upon. But, research has found some associated problems with snoring in pregnant women. A few of them are:
- High blood pressure, leading to preeclampsia
- Gestational Diabetes
- Low birth weight due to time exacerbated inflammation
Does Sleep Apnea Lead To Snoring?
Sleep Apnea doesn’t always lead to snoring in pregnant women. However, if you examine snoring most of the nights along with symptoms like breathing disorders, dry mouth, gasping of air, and pauses in breathing, it is better to ask a doctor about your sleep cycle.
Snoring in pregnancy isn’t a big problem. Most of the time, it is one of the annoying presents accompanying pregnancy news.
But since precaution is better than treatment, track your snoring with ShutEye, follow the stated 5 ways to help you stop snoring during pregnancy, and enjoy a peaceful sleep once again!