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Recently, Cai Shaofen said in a single program that "when the mother has not slept for ten years" In fact, many new mothers have poor sleep after childbirth, obviously the body is very tired, but how to sleep badly, such as insomnia, dreams, shallow sleep, affecting normal rest. However, the cause of poor sleep may be caused by some physiological factors and external factors after childbirth. Let's elaborate.
Physical causes: postpartum wounds, breast pain
In the first few days after childbirth, the pain of caesarean section or lateral incision wounds often greatly affects the sleep of new mothers. There are also some new mothers who cannot discharge milk in time due to improper feeding, resulting in milk accumulation, breast swelling and pain, and then affecting sleep. Moreover, the winter weather is dry, and the baby sucks for a long time, which can easily cause the nipple to dry and crack, resulting in sore nipples.
If you do not pay attention to breast hygiene and nursing during the period, it is easy to induce infection and cause mastitis, which will make mothers more unbearable and seriously affect sleep. In addition, physiological changes in women's postpartum hormone levels can also lead to low mood and affect sleep.
Psychological reasons: Role switching is difficult to adapt
After the birth of the baby, happiness is everywhere, but happiness also undertakes the great mission of being a mother. Of course, many mothers may also have some psychological preparation before giving birth, but when the baby actually arrives, this new role still makes new mothers unconsciously nervous, scared, and overwhelmed. In the past, even I couldn't take care of myself, but now I have to take full responsibility for all the daily routines of others (babies) such as eating, drinking, and sleeping, and it is difficult to fully accept and adapt for a while. Role switching is difficult to adapt to, negative emotions flock to the mother's sleep will be affected.
External environmental reasons
In addition to some of its own factors, many external environmental factors are also easy to affect the sleep of mothers. For example, during the postpartum hospitalization, the frequent rounds of the room by medical staff, the lack of adaptation to the sleeping environment of the ward, the lack of habits on bedding, etc., will affect sleep; the baby's mood is like an irregular "bomb", thirsty, hungry, cold, hot or uncomfortable, will cry, especially frequent feeding at night, which seriously affects the mother's sleep; the noisy living environment during the month, dry weather and other adverse environmental factors will affect the normal sleep after childbirth.
Do these three things well and be a "sleeping beauty"
Good sleep is not only a necessary condition for maintaining the normal physiological functions of the human body, but also related to the rapid recovery of the body of mothers after childbirth. Therefore, postpartum women should pay special attention to the cultivation of good sleep.
Create a good sleeping environment
A good sleeping environment helps women fall asleep quickly and into a deep sleep state. For example, the indoor temperature should be appropriate. Generally, the indoor temperature in winter is 20 ° C ~ 25 ° C, and for the south without heating, electric heating and air conditioning can be used to maintain the indoor temperature. In addition to the appropriate temperature, indoor humidity is also very important, in general, with a humidity of 55% to 65% is more suitable for sleep. Winter air is dry, especially in the cold north, heating makes indoor air drier, and indoor humidity can be increased by humidifiers, mopping floors, etc.
In addition, it is necessary to open the window regularly for ventilation, and the fresh air is also conducive to sleep. After childbirth, especially during the confinement period, it should be away from noise and noisy environment, and maintain a quiet and warm living environment.
"Sneaking around in the busy, seeing the needle in the seam" style ensures sleep time
Since the birth of the baby, the mother wants to sleep for ten or eight hours in a row, which is simply a luxury. Therefore, mothers do not have the luxury of having a sleep until dawn, but to learn to "sneak around and see stitches", such as when the baby falls asleep or when the family coaxes the baby, secretly squinting, in short, postpartum mothers should ensure 8 to 10 hours of sleep every day.
Develop good lifestyle habits
Developing good living habits after childbirth also helps with sleep. For example, diet can eat more meat, poultry, vegetables and fruits and other foods rich in B vitamins, which can help soothe the mood and improve sleep. Eat more bananas and other fruits rich in tryptophan, so that people's brain nerves can be fully relaxed, so that people feel happy, thereby reducing nerve activity, causing drowsiness; while ensuring adequate sleep, you should also get out of bed early, exercise early, mothers can choose the right exercise mode and exercise intensity according to their personal physical condition, which is not only conducive to physical recovery but also beneficial to sleep. In addition, maintaining a good attitude, rationally allocating household chores, and relaxing the body and mind also help sleep.