In midsummer, due to the needs of pregnancy, expectant mothers\’ bodies and physiological functions have undergone great changes. The body\’s metabolic rate increases and they are prone to fatigue. Therefore, summer is especially difficult for expectant mothers. Moreover, due to excessive sweating in summer, the body\’s electrolyte and energy metabolism are prone to disorders, affecting brain activity, so mothers are prone to sleepiness. If you cannot ensure enough sleep at this time, it will affect the mood of the expectant mother.
sleep is important
After 6 weeks of pregnancy, expectant mothers often experience symptoms such as loss of appetite, partial eclipse, nausea, vomiting, dizziness, and fatigue, which are called \”early pregnancy reactions.\” Due to early pregnancy reactions, expectant mothers are often lethargic and sleepy, so they sleep more than usual. In the last 12 weeks of pregnancy, due to the growth of the fetus, the size of the uterus gradually expands, making it often difficult to sleep. reduce. Some expectant mothers try to find a comfortable position for their belly.
Adequate sleep is very important for the health of expectant mothers, and it will also affect the physical condition of the unborn baby. A survey shows that expectant mothers who sleep less than 6 hours a night in the month before delivery have a longer delivery process than expectant mothers who sleep more than 7 hours; in addition, expectant mothers who sleep less than 6 hours are more likely to have a cesarean section.
Sleep advice for expectant mothers
We know that adequate sleep can not only fully rest the body, enhance physical strength, and eliminate fatigue, but more importantly, it can restore people\’s neurological function as quickly as possible, which is helpful to avoid the occurrence of bad emotions. Therefore, maintaining adequate sleep in summer is very important for the health of expectant mothers and fetuses.
enough time
First, enough time is needed. Normal adults generally need 8 hours. Due to changes in various aspects of the body, expectant mothers are prone to fatigue, so the sleep time should be 1 hour longer than usual, and the minimum sleep time should be no less than 8 hours. After 7 to 8 months of pregnancy, it is best to sleep for 2 hours at noon every day, but do not sleep for too long, so as not to affect your sleep at night.
Eat well and sleep well
In the later stages of pregnancy, expectant mothers often experience leg cramps, which greatly affects the quality of their sleep. At this time, calcium, magnesium and vitamin B complex should be supplemented in time. For example, drinking warm milk before bed can relieve cramps.
Pay attention to eating more foods rich in fiber and vitamin C, such as vegetables, fruits, etc. Reduce animal protein and refined starch white bread, white rice, sweets, etc. to avoid insomnia.
Eating more kelp and seaweed can relieve the tension and occasional headaches of expectant mothers.
Blood deficiency may lead to insomnia. Therefore, expectant mothers should consume more iron-containing foods, such as green vegetables, shellfish, etc., and supplement iron and blood as much as possible. Eat small, frequent meals.
Make the most of your 90-minute sleep cycle
Research shows that sleep is not always at the same depth. We enter deep sleep quickly after falling asleep, a period ofAfter a while, he went into light sleep again. Even if the initial period of deep sleep is short, there will be a feeling of deep sleep. Deep sleep and light sleep are basically alternating cycles of 90 minutes. The 6 hours, 7 and a half hours, and 9 hours after falling asleep are light sleep times. If you wake up at this time, you will feel refreshed. Expectant mothers can use this routine to adjust their bedtime and wake-up times.
In the third trimester of pregnancy, expectant mothers may experience frequent urination and strong fetal movements, so expectant mothers may wake up unknowingly when entering light sleep. Don\’t worry, make good use of your sleep cycle. Even if you sleep for less than 6 hours, if the sleep quality is good, you will have the feeling of deep sleep.
Pay attention to sleeping position and time
We\’ve all had the experience of taking a 10- to 15-minute nap to refresh ourselves, but if you have the time, a 90-minute nap is even better. But if you sleep on the table, not only will you not be refreshed when you wake up, but your vision will be blurred and your lower body will be swollen due to the pressure on your brain. Therefore, expectant mothers must remember not to lie down because of excessive fatigue. Sleeping on your stomach can easily cause ankle swelling, which is also detrimental to the health of the fetus. It is best to have a sofa in the lounge to lie on. If you don’t have a sofa, lean on a chair and take a nap. It is best to put your feet on another chair when lying down to avoid numbness in your legs. In addition, taking a nap around 14:00 in the afternoon is also effective. After this period, it is best to stick to sleep at night.
Head to the west and feet to the east
Research shows that the Earth\’s magnetic field has a certain impact on expectant mothers\’ sleep. Expectant mothers who have their heads in the west and feet in the east sleep more soundly and soundly, and their babies will grow healthier.
Side decubitus position
Expectant mothers are encouraged to sleep on their side to prevent their baby from being crushed while sleeping. In addition, under normal circumstances, if expectant mothers have lower limb edema or varicose veins, they should elevate their legs appropriately when sleeping.
Use mosquito net
In the south, due to the high temperature in summer, many mosquitoes will bite, so expectant mothers must pay attention to setting up mosquito nets when sleeping in summer to avoid mosquito bites and reduce the quality of sleep.
Pay attention to ventilation
Expectant mothers must pay attention to maintaining good ventilation when sleeping in the summer, but do not use fans or air conditioners to blow directly on expectant mothers for a long time. This will not only catch a cold, but also affect the healthy growth of the fetus.
Sleeping well requires talking about skills
To overcome sleep deprivation and summer sleep issues among expectant mothers, here are some summer sleep tips for expectant mothers.
1. Try to drink more water before dinner, drink less water before going to bed, and reduce the number of times you get up during the night.
2 Eat a snack before bed to avoid nighttime hunger or nausea.
3 Use enough pillows to ensure a comfortable sleep. For example, use aOne pillow supports the expectant mother\’s waist to ensure abdominal comfort; the other is placed between the legs to support the buttocks.
4 After lunch, expectant mothers should try to eat as little caffeinated food and drinks as possible.
5. Decorate the bedroom comfortably, maintain a happy mood before going to bed, and develop good sleeping habits.
6. A small number of expectant mothers will feel leg pain during pregnancy. This symptom becomes more obvious after the expectant mother is 20 weeks pregnant. In this case, expectant mothers can alleviate this symptom by constantly moving their legs.
Precautions
1 Try not to eat liquid food two hours before going to bed.
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2. If you feel abdominal pain and fluid flowing out of your lower body during sleep, you should seek medical attention immediately.
3 Expectant mothers suffering from apnea syndrome are best to seek medical treatment in time.