The most effective method for pregnant women to suffer from insomnia

01 When it comes to giving birth to a baby, insomnia is like a \”compulsory course\”. There are many reasons for insomnia during pregnancy and childbirth, such as: early pregnancy reaction in the first trimester, poor sleep at night; excessive worry about the health of the fetus in the second trimester, always It is anxiety and inability to sleep; frequent urination and pubic bone pain in the later stages of pregnancy make it difficult to fall asleep and cannot sleep well; the pregnancy does not start until the due date, or prenatal anxiety makes it impossible to sleep all night long; some mothers are not used to the way mother-in-law and daughter-in-law get along. I’m so upset that I can’t sleep… Anyone who has given birth must know this. In order to conduct in-depth research on the incidence of maternal insomnia and its influencing factors, from February 28 to April 26, 2020, the team of Professor Liu Zhengkui of the Institute of Psychology, Chinese Academy of Sciences conducted a study on 2,237 women (age range: 19-47) in 12 provinces. Years old) conducted an online questionnaire survey to measure the subjects\’ insomnia status. The results found that among pregnant women, the incidence of insomnia was 18.9%. Specifically, 15.5%, 3.0%, and 0.5% of pregnant women suffered from mild, moderate, and severe insomnia respectively. Risk factors for insomnia include severe impact on mobility during pregnancy, fear of childbirth, and living in high-risk areas for epidemics. Most maternal insomnia is relatively mild, although some may feel it is severe. It is important to know that insomnia caused by physiological discomfort during pregnancy and childbirth is a normal and necessary stage, and each person\’s symptoms may vary depending on individual differences. With the changes in society, cases of insomnia during pregnancy and childbirth have gradually increased in recent years. What is more troubling is that changes in hormone levels in the body during pregnancy and delivery can cause pregnant women to have greater mood swings, which are often affected by trivial matters or stress, often manifesting as negative emotions such as anxiety, depression, and even fear. , which leads to insomnia. Especially under special environmental conditions, the situation will become worse. So what impact will insomnia that occurs during pregnancy and childbirth have on the health of the entire life? 02Will insomnia during childbirth shorten your lifespan? \”If you don\’t sleep well during pregnancy, you won\’t sleep well after giving birth.\” This is an indisputable fact. As a result, there is a saying that \”the more children you have, the faster you age.\” Many people even doubt that childbirth may actually lead to a shortened life span? Let’s look at the facts first. Many statistics and research results show that the average life span of women is longer than that of men. According to data from the National Bureau of Statistics, in 2010, the average life expectancy of Chinese men was 4.99 years lower than that of women. In 2019, the average life expectancy of Chinese men was 5.8 years lower than that of women. At the same time, it is also a global phenomenon that the average life expectancy of men is lower than that of women. According to data from the World Health Organization, the average life expectancy of men globally in 2019 was 69.8 years, and that of women was 74.2 years, a difference of 4.4 years. This is mainly related to two factors. One is that biologically, women secrete more estrogen and less male hormones than men, and estrogen has been proven to help women reduce the risk of cardiovascular disease; on the other hand, women produce more estrogen and less male hormones than men. In terms of lifestyle, men are more likely to have bad habits such as smoking and drinking, which makes them more susceptible to cardiovascular and cerebrovascular diseases. Women tend to pay more attention to goodLifestyle habits, such as diet and nutrition, and being more likely to seek help from doctors or professionals when encountering health problems, are important contributors to women\’s longevity. It can be seen that even if men do not have children, they will face a higher probability of health problems, and a good lifestyle is very important. On the other hand, insomnia for women during pregnancy and childbirth is only a short-term trouble in their entire lives. Secondly, let’s look at the relationship between women’s childbearing and life span. 200 examples of nutritional recipes for 3-month pregnant women in ultra-clear, full-color PDF research shows that the relationship between women giving birth to children and their life span is complex. Some early studies found that maternal mortality increased with age, which was interpreted as the burden of childbirth on the body, which easily leads to various complications and diseases. However, studies in recent years have found that female childbirth not only does not reduce women\’s life span, but is one of the reasons for women\’s longevity. A study by the research team of Napa Mnaschi, a professor of health sciences at Simon Fraser University in Canada, found that the number of children a woman has affects the speed of her body aging. Women who have more children live longer. This may be related to the fact that giving birth to a child causes a surge in estrogen and that women receive more social support during the childbearing process (allowing the body and mind to rest and recuperate). This also tells us that in fact, the pregnancy and childbirth period is also a \”physical and mental rest\” for mothers. They can slow down and welcome the birth of a new life with more supporting factors. This is a matter full of strength and warmth. Therefore, from the perspective of maternal insomnia, insomnia is always temporary, and short-term insomnia will not have a major impact on life. When they get out of the pregnancy and childbirth period, the wave of insomnia subsides, sleep will gradually return, and they will usher in a new life of cheating – it is possible to live longer in order to have children. 03 Provide 3 safe and effective insomnia relief methods for most pregnant women with insomnia 1. Cognitive behavioral therapy (CBT-I) Insomnia patients often have a wrong cognitive concept, especially for pregnant women. The incidence of ideas is higher. That is to pay too much attention to sleep, and worry too much about the adverse effects of poor sleep on the fetus. Once you do not sleep well, you will become anxious, irritable, and even blame yourself. You will repeatedly fear that insomnia will occur again, and then A vicious cycle is formed. In addition, many maternal behaviors are not conducive to sleep, such as taking too much rest during the day during pregnancy, or after giving birth, they greatly reduce physical activity and spend most of their time lying down to recuperate, so that the body A false memory will be formed, breaking the original \”association between bed and sleep.\” It can also lead to a decrease in sleep pressure before falling asleep at night, resulting in insomnia and inability to fall asleep. If you spend most of your time in bed playing with your mobile phone or watching TV, the blue light will also affect the body\’s biological rhythms and inhibit the secretion of sleep-promoting rhythm hormones such as melatonin, leading to insomnia at night. These common misconceptions and behavioral habits during pregnancy and childbirth are often the real causes of insomnia. Then we can correct it through CBT-I, including stimulus control therapy, sleep restriction therapy, relaxation therapy, etc., which can be combined with cognitiveA comprehensive guide to behavioral therapy (CBT-I). These methods can help pregnant women correct misconceptions, reasonably control their sleeping habits and adjust their sleep environment, thereby improving sleep quality. Many studies have proven that CBT-I can effectively improve insomnia during pregnancy and can also help relieve maternal tension and anxiety. And a meta-analysis study showed that cognitive behavioral therapy for insomnia can improve the sleep quality of pregnant women, and face-to-face cognitive behavioral therapy for insomnia is more effective. 2. Mindfulness therapy Mindfulness therapy is a method of self-regulation, and it has also become a new hot spot in the treatment of insomnia in recent years. The word mindfulness originally originated from Buddhist meditation, which refers to paying attention to the present moment consciously and awarely, without reacting, judging or analyzing everything in the present moment. There are many types of mindfulness therapies, common ones include mindful breathing, body scanning, etc. These operations are simple and easy and can be completed by pregnant women at home. However, for patients with intractable insomnia or insomnia accompanied by changes in emotional state, systematic mindfulness treatment should be completed under the guidance of professionals. As mentioned before, patients with insomnia often experience hyperarousal and rumination when trying to fall asleep, which can aggravate anxiety and depression. Although the mechanism by which mindfulness improves insomnia is currently uncertain, mindfulness training can theoretically help patients reduce rumination, thereby improving sleep. 3. Exercise therapy: Moderate exercise for pregnant women will help sleep, mainly because ① exercise can promote the release of hormones related to regulating sleep in the body; ② pregnant women engaging in outdoor activities during the day can increase their contact with sunlight, which helps To maintain the regular biological rhythm process in the body (the specific amount of exercise or exercise method can be adjusted appropriately according to your own situation, or carried out under the guidance of professionals when necessary). What is Life Guide for Pregnant Women and Expectant Mothers PDF Suitable exercise methods include walking, yoga, swimming, aerobics, etc. At the same time, some studies have shown that reasonable exercise during pregnancy and postpartum is beneficial to overall health. For example, exercise intervention such as relaxation training, gymnastics (such as aerobics), water sports (such as swimming), Pilates yoga, etc., as a low-cost and safe exercise, can effectively improve the sleep status of pregnant women and benefit their health. Physical and mental health. This kind of exercise therapy is more suitable for situations where you have insomnia at night due to too much rest during the day. Moderate exercise can help you fall asleep better at night. Most insomnia with mild symptoms can be relieved through the above three methods. However, if the symptoms of insomnia are severe, you should seek professional help in time, actively seek medical treatment, and use medication safely under the guidance of a doctor when necessary. Various discomforts during pregnancy are a very normal physiological reaction. If you accept it calmly and respond actively, you will be able to overcome it. Even if you have trouble sleeping and insomnia due to various factors, it usually will not have a big impact on the fetus. On the contrary, it will Your excessive anxiety and worry may make the fetus feel uneasy and frequently cause you to fall into the misunderstanding of insomnia. Many mothers experience varying degrees of insomnia during pregnancy and childbirth. When they hold a positive attitude and devote themselves to what they should do at the moment, this insomnia seems to be nothing.Big deal. In short, insomnia during pregnancy and childbirth is like a \”compulsory course\” for every mother. It is not as scary as imagined. It can be prevented in advance and can be overcome in the right way. Mothers can even seize this opportunity to \”recuperate physically and mentally\” to put themselves in a better state. It is worth emphasizing again that short-term insomnia does not have a major impact on life. When they get out of the pregnancy and childbirth period, the wave of insomnia subsides, their sleep will gradually recover, and they will usher in a new life of cheating.