If you suffer from frequent insomnia, labor may take longer! If you sleep well, labor may be shorter. Why? We’ll reveal the secrets for you below, and we’ll also introduce you to how to improve your sleep quality.
Is delivery time related to prenatal sleep?
A new book from the United States called \”Stay Away from Insomnia: From Pregnancy to Postpartum\” will guide you the way. This book was written by Dr. Judy? This book, edited by A. Mindell, provides expectant mothers with many new tips to help them sleep.
Prenatal sleep is important
Adequate sleep is very important for the health of expectant mothers, and it also affects the physical condition of the fetus in the womb. Dr. Mindel said that surveys show that pregnant women who sleep less than 6 hours a night before giving birth have a longer delivery process than pregnant women who sleep more than 7 hours. In addition, pregnant women who sleep less than 6 hours are more likely to have a cesarean section.
There are many reasons why expectant mothers don’t get enough sleep, such as getting up at night to urinate, or changing positions to make their abdomen more comfortable.
Good sleep requires skills
Mindell says there are a few techniques that 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, one in four expectant mothers will feel leg pain during pregnancy. Mindell said: This feeling is very uncomfortable, as if there are small bugs crawling on the legs. This symptom becomes more and more obvious after 20 weeks of pregnancy, and can 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.
Ensure postpartum sleep
Getting enough sleep is equally important in the early postpartum period, but it can be tricky, especially in your baby\’s first 6 weeks.
Mindell says moms should take time to sleep when their babies are resting. She recommended that new mothers go outdoors more often, especially in the morning to feel the morning light, which can help them sleep.