Why Snoring Occurs During Pregnancy
Snoring in pregnancy is often the result of natural bodily changes that occur to support fetal development. These changes can increase the likelihood of snoring, even in women who have never snored before. A few of the contributing factors to snoring can include:
- Hormonal Changes: Increased levels of estrogen and progesterone can cause the mucous membranes to swell, narrowing the nasal passages.
- Weight Gain: Additional weight can lead to fatty tissue around the neck, exerting pressure on the airways.
- Increased Blood Volume: To support the growing fetus, blood volume increases, potentially leading to swollen nasal passages.
- Nasal Congestion: Pregnancy can lead to higher levels of estrogen, which in turn can cause the blood vessels in your nasal passages to swell, leading to congestion. This congestion can make it harder to breathe through your nose, increasing the likelihood of snoring.
- Gastroesophageal Reflux Disease (GERD): Many women experience GERD during pregnancy due to the relaxation of the valve between the stomach and esophagus, as well as the pressure the growing uterus places on the stomach. This can lead to acid reflux, which in some cases can cause swelling and irritation in the throat, contributing to snoring.
- Changes in Sleeping Position: As pregnancy progresses, sleeping on the back becomes less feasible due to the weight of the uterus pressing on the spine, back muscles, and major blood vessels. This necessitates a shift to side sleeping, which can change the dynamics of airflow through the throat and nasal passages, potentially leading to snoring.
- Fluid Retention: Pregnant women often experience increased fluid retention, which can lead to swelling in the feet, ankles, and also the tissues of the neck and throat. This swelling can narrow the airways, making snoring more likely.
- Sleep Disruption and Poor Sleep Hygiene: The physical discomforts of pregnancy, frequent bathroom trips, and stress can lead to fragmented sleep and poor sleep hygiene. This disruption in normal sleep patterns can increase the likelihood of snoring due to erratic breathing patterns and relaxation of throat muscles.
- Tongue Thrust: Tongue thrust occurs when the tongue presses too far forward in the mouth, often resting against or pushing past the front teeth during swallowing, speaking, or even while at rest. If tongue thrust is present, snoring is common.
Understanding these triggers is the first step toward finding solutions. Let's explore some effective ways to manage snoring during pregnancy.
Strategies To Combat Snoring During Pregnancy
1) Optimize Sleeping Position
Sleeping on your side, especially on the left, can enhance blood flow and reduce the compression of the airways. This position can alleviate snoring by preventing the tongue and soft palate from collapsing into the back of the throat. Consider using pregnancy pillows to maintain a comfortable side-sleeping position throughout the night.
2) Maintain A Healthy Diet And Exercise Routine
Gaining the recommended amount of weight during pregnancy is crucial. Excess weight can contribute to snoring by increasing neck circumference and pressure on the airways. Incorporating a balanced diet and regular, pregnancy-safe exercises can help manage weight and improve sleep quality.
3) Keep Nasal Passages Clear
Congestion can exacerbate snoring. Using a humidifier in the bedroom can add moisture to the air, easing congestion. Nasal strips may also help by expanding the nasal passages. Additionally, a saline nasal spray can safely relieve nasal congestion.
4) Stay Hydrated
Adequate hydration keeps the mucous in the nasal passages fluid, reducing blockages. Drinking plenty of water throughout the day can help minimize snoring caused by congestion.
5) Elevate Your Head
Elevating the head of your bed by about four inches can help reduce snoring by preventing the tongue and soft palate from blocking the airway. This can be achieved by using extra pillows or a specially designed wedge pillow.
6) Limit Exposure to Allergens
Allergens in the bedroom, such as dust mites, pet dander, and pollen, can aggravate nasal congestion and snoring. Regularly washing bedding in hot water, using allergen-proof pillow cases and mattress covers, and keeping pets out of the bedroom can help reduce exposure to allergens.
7) Practice Good Sleep Hygiene
Establishing a routine that promotes good sleep can also help with snoring. This includes:
- Going to bed and waking up at the same time every day to regulate your sleep cycle.
- Creating a relaxing bedtime routine to signal to your body that it's time to wind down.
- Keeping the bedroom cool, dark, and quiet to foster an environment conducive to sleep.
8) Consider Professional Advice
If snoring persists or is accompanied by gasping or choking sounds, it's crucial to consult a healthcare provider. In some cases, snoring can be a sign of sleep apnea, a condition that requires medical attention.
9) Correct Tongue Thrust
Tongue Thrust can contribute to various dental and orthodontic issues, and it also plays a significant role in snoring for several reasons. Understanding how tongue thrust contributes to snoring and addressing it can significantly improve sleep quality and overall health.
The position of the tongue is crucial for maintaining an open airway during sleep. In individuals with a tongue thrust habit, the tongue's tendency to move forward or downward can contribute to airway obstruction at night. Here's how:
- Airway Obstruction: A forward or downward resting position of the tongue can narrow the airway, increasing the risk of airway obstruction during sleep. This partial obstruction can cause the soft tissues of the throat to vibrate more intensely, leading to snoring.
- Poor Muscle Tone: Tongue thrust often indicates poor orofacial muscle tone. Weak muscles around the mouth and throat can contribute to difficulties keeping the airway open during sleep. Reduced muscle tone in these areas allows for easier collapse of the airway, exacerbating snoring.
- Altered Jaw Alignment: Chronic tongue thrust can affect jaw alignment over time, potentially leading to changes in how the jaw and airway structure support each other during sleep. Malocclusion or misalignment caused by tongue thrust can further narrow the airway, making snoring more likely.
Treating tongue thrust involves exercises and therapies designed to retrain the muscles of the tongue and face, improving muscle tone and encouraging the tongue to rest in the correct position.
How To Correct Tongue Thrust
Take the first step towards a quieter, more restful sleep during your pregnancy with IJustWantTo® Correct My Tongue Thrust. Our seven-week, non-intrusive tongue exercise program is specifically designed to tackle the challenges of snoring during pregnancy by retraining your tongue's position in your mouth.
Embrace a holistic approach to improving your sleep quality and overall oral health without the need for invasive treatments. Reach out to us for more information about how to correct tongue thrust, stop snoring, and sleep more soundly during pregnancy and beyond!
