In ordinary life, many people have the problem of insomnia, which itself brings harm, if women have insomnia during pregnancy, the harm is not only physical, but also the growth of the fetus. For this reason, people should pay enough attention to the problem of insomnia during pregnancy, and when they find that they have symptoms of insomnia during pregnancy, they can deal with it at the first time.
Why are pregnant women more likely to have insomnia?
Mood swings during pregnancy, changes in hormone levels in the body after pregnancy, changes in pregnant women's living habits, and the impact of diet may cause occasional occurrences of insomnia, which generally can be relieved without treatment.
But there are also times when this occasional insomnia can evolve into long-term, persistent insomnia, which makes expectant mothers miserable. In most cases, an important factor in the transformation of occasional insomnia into long-term, persistent insomnia is the awareness of insomnia in pregnant women.
Insomnia is not terrible, fear of insomnia is terrible
Before becoming pregnant, you may have experienced occasional insomnia, but you don't care too much. After pregnancy, when the expectant mother has not slept well one night, or has occasional insomnia due to hormone levels, mood swings and other reasons, she begins to worry unconsciously about whether the baby will be affected by this:
Did he get enough rest?
Will my insomnia affect my baby's development?
If I don't rest well for a long time, will there be any effect on my baby's body? ”
......
In order to get rid of the problem of insomnia during pregnancy, expectant mothers must realize that occasional insomnia is a very common phenomenon, and many expectant mothers will have similar experiences during pregnancy; and insomnia itself will not bring any organic harm to the body of pregnant women and babies.
However, the anxious emotions of expectant mothers' worries, worries, and fears transform occasional reasonable insomnia into chronic, long-term, irrational insomnia.
Although the spirit and thinking of expectant mothers have always been in a state of excitement and activity, as long as we lie quietly in bed, the baby can get the necessary nutrition and rest for growth and development in the womb, and will not be affected by the mother's insomnia.
Therefore, expectant mothers do not need to worry too much about their sleep time, reduce their excessive expectations of sleep, and reduce anxiety or fear caused by insomnia problems. Often after relieving anxiety about sleep, good sleep will follow
The following aspects can help expectant mothers overcome insomnia
1. Regular obstetric examination
Expectant mothers who have any questions about their own body or the development of their babies must consult an obstetrician in time and listen to the opinions of professional doctors to reduce their own random suspicions. Family members and relatives and friends should also give expectant mothers more understanding and companionship during pregnancy, and social and emotional support can help expectant mothers alleviate negative emotional experiences.
2. During pregnancy, we should also pay attention to daytime exercise
After a smooth first trimester, moderate exercise can help with sleep, such as walking, yoga for pregnant women, and so on;
Expectant mothers can choose the exercise method that suits their physical condition with the help of an obstetrician. On the one hand, these exercises can improve the sleep quality of expectant mothers, and on the other hand, they can also bring positive and optimistic emotional experiences to expectant mothers.
3. Good sleeping environment
A good sleeping environment is also very important for expectant mothers who are in a physical and emotionally sensitive period. A quiet, dim bedroom environment and comfortable bedding are necessary to ensure adequate sleep for expectant mothers.
Diet, expectant mothers should also avoid excessive intake of irritating foods (such as coffee, alcohol, spicy, high-calorie foods, etc.), and should not eat too much before going to bed, because excessive gastrointestinal burden will also affect sleep. Expectant mothers can choose more fruits such as apples and bananas, which are easy to digest and can also play a role in helping to calm and fall asleep.
4. Maintain a comfortable sleeping position
If there is a problem of gastroesophageal reflux causing heartburn in the first trimester, the right side can empty the stomach acid as soon as possible, which will make the expectant mother feel more comfortable.
In the third trimester, it may be appropriate to choose the left side of the bed. Because there is a lower vena cava near the right side of the spine, the left sleeping position is adopted, and the bulky uterus does not squeeze into this large vein, causing the return of fetal blood to slow down.
However, there is no need for expectant mothers to be too entangled in a certain sleeping position, because the sleeping position will change every night, and if only a fixed sleeping position is maintained, it will affect sleep.
Of course, if the insomnia problem of the expectant mother is more serious, you can consult your obstetrician and, with the help of a doctor, improve the state of insomnia and regain sufficient sleep and rest.