Summary: Poor sleep during pregnancy is a common problem. Due to the interference of various factors, a good night\’s sleep has become a luxury wish for many expectant mothers. If you don’t get enough sleep, your body’s resistance will weaken and you will be more susceptible to various physical and mental diseases. But at the same time, you should also note that if you sleep for too long every day, it will lead to excessive weight gain and increase the occurrence of pregnancy diseases. It can be seen that getting a comfortable and reasonable sleep is very particular. Lack of sleep is a common problem during pregnancy. Due to the interference of various factors, a good night\’s sleep has become a luxury wish for many expectant mothers.
If you don’t get enough sleep, your body’s resistance will weaken and you will be more susceptible to various physical and mental diseases. But at the same time, you should also note that if you sleep for too long every day, it will lead to excessive weight gain and increase the occurrence of pregnancy diseases. It can be seen that getting a comfortable and reasonable sleep is very particular.
drowsiness:
Drowsiness is a common sleep condition for women after pregnancy and is normal. In the early stages of pregnancy, due to the increase in chorionic gonadotropin, diet and daily life will change, making the body prone to fatigue, breaking the non-pregnancy work and rest routine, and easily causing drowsiness.
Drowsiness during pregnancy is the result of the female-specific hormone progesterone. After ovulation, progesterone rises and women may feel a little tired. After pregnancy, this luteinizing hormone increases even more, and its role is to thicken the lining of the uterus. \”The fertilized egg can easily implant and grow, and it can also make the uterine muscles congested and softened to prevent miscarriage; but on the other hand, this hormone has a similar \”anesthetic\” effect, making the pregnant woman\’s thoughts and actions become a bit unnatural and sluggish, Hence feeling \”sleepy\”.
In addition, the basal metabolism of pregnant women increases, and the maternal secretion system changes during pregnancy. During the development process, the baby needs to absorb a large amount of nutrients from the mother, and the body consumes calories quickly. Most pregnant women are transferred to the \”uterus\”, resulting in insufficient \”blood, oxygen, and energy supply\” to the pregnant woman\’s brain. Pregnant women often experience hypoglycemia in the morning. Li Yingtao said that these are all causes of drowsiness.
Not sleeping well:
Pregnant women\’s abdominal deformation and weight gain can lead to back pain, difficulty in turning over, uncomfortable sleep at night, and easy awakening, which naturally makes them unable to sleep.
Because of the presence of the baby, the heart requires greater blood volume and beating frequency, which makes pregnant women\’s heart rate increase, making them feel uncomfortable and easily wake them up at night. As the uterus grows, it presses on the diaphragm beneath the lungs, making it difficult to breathe. At the same time, the increase in blood leads to a large increase in the demand for oxygen, which makes the breathing rate faster and deeper, causing pregnant women to feel uncomfortable and have trouble sleeping at night. At this time, if you can adjust a better sleeping position, you can improve this unreliable feeling.
As the uterus and fetus grow, the sleeping position of pregnant mothers becomes increasingly important. Li Yingtao said that wrong sleeping posture will directly affect the abdomen by external forces, especially in the third trimester of pregnancy. It will not only affect the position of the uterus, but also increase the pressure of the uterus on surrounding tissues and organs.force, and affects blood flow to the uterus and placenta.
Generally speaking, in the first three months of pregnancy, there is no need to place too much emphasis on sleeping positions. You can feel free to adopt a comfortable position, such as supine or side lying. Li Yingtao said that during the second trimester (4-7 months), attention should be paid to protecting the abdomen to avoid direct external force. If pregnant women have polyhydramnios or twin pregnancy, they should sleep on their side, which will make them feel more comfortable. Other sleeping positions will cause a sense of oppression.
It is recommended to lie on the left side in the third trimester of pregnancy (8-10 months), which can correct the right rotation of the enlarged uterus, reduce the pressure of the uterus on the inferior vena cava, improve blood circulation, increase the blood supply to the fetus, and is beneficial to the growth and development of the fetus.
Fantastic:
It is normal for pregnant women with good eyesight to think about their future baby day and night. However, director Li Yingtao once encountered that some pregnant women often have too many dreams that affect their sleep, and their spirits are not good during the day. Sometimes the nightmares they have are scary and frightening, which is not good for themselves and their fetuses.
Treat fetal dreams rationally, don\’t be too superstitious, try to maintain a stable mood, and actively adjust your mentality to the most optimistic state. As for the fetus-related dreams that pregnant women or family members have, they can be interpreted as the continuation of certain psychological activities of the dreamer during sleep, indicating that they want to realize a certain wish, such as wanting a boy or a girl, and what they hope the child will be. what kind of person. Wait, it is recommended that pregnant women not take fetal dreams too mysteriously. Director Li Yingtao said that there is no certain explanation method for fetal dreams, and there is no scientific basis to prove that fetal dreams are based on the parents’ best wishes. Therefore, we must treat fetal dreams correctly and not be too superstitious. It is also recommended that pregnant mothers share their \”fetal dreams\” in their circle of friends or in pregnant women\’s schools, hoping for a bright future for mother and child, and cultivating a healthy and good psychology.
-Kind tips
Several questions about pregnant women’s sleep
How long is the best amount of sleep for pregnant women?
It varies from person to person, but the important thing is to refresh your mind and make your body comfortable, and develop good work and rest habits. The average sleep time per night is 7-8 hours. In addition to eight hours of sleep each night, pregnant women should also have at least 30-60 minutes of rest during the day.
How to improve sleep quality?
1. Take a hot bath or soak your feet in hot water. It is advisable to control the water temperature at 35~38 and keep it for about 20 minutes.
2. Drinking milk before going to bed is also beneficial to sleep, but be sure to drink it two hours in advance. However, avoid high-sugar drinks including honey, juice, flavors, pigments, etc., and avoid high-salt foods and alcohol.
3. Underwear and pajamas should be chosen appropriately. Keep your body fresh when sleeping. Choose cotton for your underwear and pajamas that are loose and comfortable to the touch.
4. Keep the room ventilated. Don\’t leave the air conditioner on for too long. An electric fan can be used appropriately. It feels cool and comfortable, which is beneficial to the development of the fetus. also,It is best to take some sound insulation and light-blocking measures in the bedroom to prevent noise and bright light from affecting sleep.
5. Severe frequent urination will affect the quality of sleep, so do not drink too much water or soup before going to bed.
6. Watch less comedies and thrillers at night, live in harmony as a couple, and stop thinking wildly before going to bed.
7. Psychological intervention: If you have psychological and work pressure, seek help from a psychologist in time to reduce anxiety and depression during pregnancy.
How to choose bedding?
The quality of sleep of pregnant mothers is not only related to sleeping posture, but also related to the comfort of bedding.
Quilt: The ideal choice is a silk quilt. Silk is the softest and healthiest natural fiber. Silk quilt made of 100% silk as filling material, the bedding is close-fitting and comfortable
It is characterized by \”sleep engineering\” that is most in line with the human body and helps you fall asleep sweetly in the shortest time. It is not advisable to use chemical fiber blended fabrics as quilt covers and sheets during pregnancy, otherwise chemical fiber fabrics can easily irritate the skin and cause itching.
Pillow: When choosing a pillow, you should pay attention to breathability and elasticity, which is mainly related to the pillow core material. Pillows filled with cassia seeds, silkworm sand, grains, etc. have good air permeability, have no elasticity and will not collapse, while pillows filled with vacuum cotton, cotton, etc. may generally have poor air permeability and poor elasticity. The best pillow for pregnancy needs to have moderate elasticity and moderate support. 9 cm (shoulder level) height is appropriate. Pillows that are too high force the neck to bend forward and compress the carotid arteries. The carotid artery is the pathway that supplies blood to the brain. When it is blocked, it will reduce cerebral blood flow and cause cerebral hypoxia. In addition, it is best to place your head in the center of the pillow.
Quilt: The ideal quilt is made of cotton wrapped with cotton batting. It is not advisable to use chemical fiber blended fabrics for quilt covers and bed sheets. Because chemical fiber cloth can easily irritate the skin and cause itching.
Bed: Pregnant women are advised to sleep on a wooden bed, covered with thicker cotton wool, to prevent the bed from being too hard and lacking in cushioning force for the body, causing frequent sideways turning and easy awakening from excessive dreams. I don’t recommend Simmons who is too soft.