If you are an expectant mother who is still troubled by insomnia, then a new book released in the United States, \”Stay Away from Insomnia – From Pregnancy to Postpartum,\” can give you some pointers.
Reuters reported on the 20th that the new book, scheduled to be published in November, is edited by Judy A. Mindel, a doctor at the Sleep Center of the Children\’s Hospital of Philadelphia in the United States. Mothers have invented many new tricks to help them sleep.
Dr. Mindell says expectant mothers don\’t get enough sleep during pregnancy for a variety of reasons: They\’re either waking up at night to pee or trying to find a comfortable position for their tummy. But Mindell said, \”Almost all of these difficulties can be overcome to some extent.\”
Adequate sleep is very important for the health of expectant mothers, and it also affects the physical condition of the fetus in the womb. Mindell said that a survey showed that pregnant women who slept less than 6 hours a night in the month before giving birth had a longer labor process than those who slept more than 7 hours; in addition, pregnant women who slept less than 6 hours were more likely to have a caesarean section. uterine delivery.
Mindell is a spokesperson for the American Academy of Sleep Medicine. The United States is scheduled to hold a large-scale \”Healthy Baby Month\” promotional event in October. The American Academy of Sleep Medicine would like to take this opportunity to raise awareness about the importance of sleep during pregnancy.
Sleeping well requires talking about skills
Mindell said there are a few \”techniques\” expectant mothers need to master to overcome sleep deprivation.
First, try to drink enough water before dinner to reduce the number of trips to the bathroom at night.
Second, eat a small snack before bed to avoid nighttime hunger or nausea.
Third, use enough pillows to ensure a comfortable sleep. For example, use one pillow to support your lower back to keep your stomach comfortable, and another pillow between your legs to support your hips.
Fourth, try to eat as little caffeinated food as possible after lunch.
Fifth, decorate the bedroom comfortably, maintain a happy mood before going to bed, and develop good sleeping habits.
In addition to the above five points, 1/4 of expectant mothers will feel leg pain during pregnancy. \”It felt very uncomfortable, like there were little bugs crawling on my legs,\” Mindell said. The symptoms changed after 20 weeks of pregnancy. The pain became more and more obvious and could only be relieved by constantly moving the legs.
Mindell said leg pain can be caused by an iron deficiency. She suggested that if expectant mothers have unbearable leg pain, they need to go to the hospital as soon as possible to check their iron levels.
Get enough sleep after delivery
Adequate sleep is equally important in the early postpartum period. But doing this is not easy, especially in the first 6 weeks of your baby\’s life.
Mindell says moms should take time to sleep when their babies are resting. She advises new mothers to visit their homes more oftenOutdoor activities, especially getting up in the morning to feel the morning light, can help you sleep.
\”New moms should make getting enough sleep one of their top postpartum priorities,\” Minder warns. \”You can\’t be perfect. Few people can take care of a baby and clean the house at the same time.\”