For expectant mothers, good sleep quality is very important.
Doctors recommend that pregnant women go to bed before 10 o\’clock every night and ensure 8-9 hours of sleep. Especially between 11 pm and 4 am the next morning, you must ensure the best sleep quality. Develop a regular sleep routine, go to bed at the same time at night and wake up at the same time in the morning. But this kind of sleep can only be the best wish of most expectant mothers in the third trimester.
Adequate sleep is very important for the health of expectant mothers, and it also affects the physical condition of the fetus in the womb. A survey shows that pregnant women who sleep less than 6 hours a month 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.
How do you get up when you\’re pregnant?
Correct Sleeping Position The heart is on the left side, so sleeping on the right side can reduce the pressure on the heart. For pregnant women, the opposite is true and they should lie on their left side. In this way, it is not only beneficial to the future delivery of pregnant women, but also beneficial to the growth and development of the fetus.
Usually, pregnant women will experience some lower limb edema. This is due to the compression of the veins of the lower limbs, which causes the capillary pressure of the lower limbs to exceed the blood osmotic pressure, causing body fluids to leak out of the blood vessels. walls, into interstitial spaces. Pregnant women lying on their left side can reduce the pressure on the veins of the lower limbs and reduce edema of the lower limbs.
Research also shows that if a pregnant woman changes from lying on her back to lying on her side, her heart\’s blood output can increase by 22%. Therefore, it can also reduce the occurrence of hypotensive syndrome in pregnant women. In short, it is recommended that pregnant women sleep on their sides, especially on their left side. Generally, after 28 weeks of pregnancy, you should develop the habit of lying on your left side. Of course, it’s impossible to sleep in just one position all night long. You can alternate sleeping on your left and right sides.
Comfortable bedding For expectant mothers, mattresses that are too soft, such as Simmons beds, are not suitable. It is appropriate to use a 9 cm thick cotton pad on a brown mattress or hard bed. Pay attention to the softness and height of the pillow. There are many special bedding products for pregnant women on the market. You can consult your doctor about which type to choose.
The suitable indoor temperature for a good indoor environment is 1723°C, and the suitable indoor humidity is 40% to 60%. It can also be used with an indoor air purifier for regular indoor air purification and disinfection.
Things you should pay attention to before going to bed:
1. Frequent urination seriously affects the quality of sleep. Do not drink too much water or soup before going to bed.
2. Avoid high-sugar drinks such as honey, juice, flavors, and pigments, as well as high-salt foods and alcohol. Caffeine and alcohol both affect sleep.
3. Milk is rich in nutrients and is good for sleep, but be sure to drink it two hours in advance.
4. Eat an appropriate amount of snacks before going to bed to prevent headaches when you wake up the next day.
5. Moderate exercise can relieve some insomnia symptoms.But remember to stop exercising at least 3 hours before going to bed.
Pregnant women do not sleep well and should avoid taking hypnotic drugs
Sleep disorders, namely insomnia, are common symptoms in people\’s lives. Sleep is usually improved through self-regulation, and phenobarbital and diazepam can also be used for hypnosis. Sleeping pills should not be used for too long, otherwise they will cause dependence and addiction, which is a well-known characteristic.
Pregnant women should pay more attention to the dangers of long-term use of sleeping pills. It not only causes dependence and addiction, but also causes soft baby syndrome in fetuses and postpartum babies, which is manifested by decreased muscle tone, hypothermia, dyspnea, and difficulty in inhaling. These symptoms can easily cause fetal distress and developmental disorders, and may also lead to scleredema and respiratory infections after birth, which is very dangerous. Therefore, once you have poor sleep or insomnia during pregnancy, do not abuse sleeping pills, but focus on regulating your life and improving your sleep.
For example, rubbing the soles of your feet before bed can help you sleep. Pregnant women are usually less active and often have trouble sleeping at night. Rubbing the soles of the feet before going to bed can not only supplement insufficient exercise and stimulate the nerves in the soles of the feet, but also nourish yin and kidneys, nourish the internal organs, and improve the quality of sleep.
The specific method is to first wash the feet with warm water, dry the feet, then put one leg on top of the other, with the soles facing opposite, rub the soles of the right feet with your left hand, rub the soles of the left feet with your right hand, and finally rub in circles to heat them. After rubbing, use your thumb and index finger to massage your toes one by one without using too much force, and then wash your hands with warm water. Rubbing the soles of your feet regularly can promote blood circulation and is also beneficial to the growth and development of the fetus.
It is worth noting that you should not use massage oil lightly when massaging. Some massage oils that contain chemicals may cause adverse effects if they penetrate the skin.