After pregnancy, many mothers find that their sleep begins to "fall off a cliff":
So how can pregnant mothers improve their sleep quality? What are the different sleeping position requirements in different periods? Follow the editor to see this "high-quality sleep guide during pregnancy"!
SUMMER
Causes of difficulty falling asleep during pregnancy
1. Frequent urination
In the third trimester, due to the pressure of the uterus on the bladder, pregnant mothers will have frequent urination. In the early stages of pregnancy, half of pregnant women may have frequent urination, but in the later stage, nearly 80% of pregnant women will get up at night and run to the toilet because of frequent urination, which affects the quality of sleep.
2. Back pain, leg cramps
Since the pregnant belly will cause the center of gravity to shift, it is inevitable that you will have backache. In addition, some pregnant women often experience cramps, which also affect the quality of sleep. Cramps are mostly medically related to the sleeping position, and are usually more likely to occur when the soles of the feet are down.
3. Sleeping position and sleeping habits
With the increase of pregnancy, the uterus will also increase with the growth of the baby, which will exert a certain pressure on the large veins of the pregnant mother, hinder the centripetal return of blood, and often make it difficult for the pregnant mother to find a more comfortable sleeping position.
4. Calcium deficiency
Pregnant mothers have a high need for calcium, and sometimes, calcium deficiency may also cause nerve excitement, resulting in inability to sleep. It is recommended to supplement calcium-rich foods in the diet during pregnancy, such as dairy products, eggs, shrimp skin, animal liver, beans, seaweed, seafood, green vegetables, etc.
5. Hormonal changes
Due to the influence of hormones in the body, pregnant women are more sensitive mentally and psychologically, and their tolerance to stress will also be reduced, often with depression and insomnia, large mood swings, poor stress tolerance, anxiety and depression, resulting in difficulty falling asleep at night. Therefore, appropriate stress adjustment and the thoughtfulness and care of family members are very important to stabilize the mood of pregnant women.
6. Diet
A balanced and good diet also plays a role in the quality of sleep. In order to supplement the nutrition of the baby in the womb, some pregnant mothers also "add meals" every night before going to bed, which not only increases the burden on the stomach and intestines, but also seriously affects the quality of sleep. It is recommended to avoid late-night snacks during pregnancy, and if you are really hungry, then choose to eat something that is easy to digest, and never eat too much food that is too sweet or too cold. Also avoid coffee, soft drinks, tea, and coffee-containing foods.
SUMMER
How to choose a sleeping position during pregnancy
1. First trimester
For expectant mothers who have just become pregnant, the baby is still relatively small, and the direct pressure of external forces and their own oppression will not affect the baby, so pregnant mothers do not have to deliberately pay attention to the sleeping position, but to change some bad sleeping postures, do not sleep on their stomachs. How comfortable it is for pregnant mothers to lie on their backs and on their sides, how to choose a sleeping position.
2. Second trimester
In the second trimester, the belly bulge of the expectant mother becomes obvious, pregnant mothers should pay attention to protect the abdomen, if the pregnant mother's lower limbs will feel tired, you can use the supine position and then the legs are raised, which can relieve the fatigue of the pregnant mother's lower limbs. In the second trimester of pregnancy, pregnant mothers can adjust according to their own feelings, if a sleeping position is uncomfortable, then change the position, there is no bad feeling.
3. Third trimester
In the third trimester, the body of the pregnant mother becomes bulky, and finding the right sleeping position is particularly important for the rest of the pregnant mother. Therefore, it is recommended that pregnant mothers take the left decubitus sleeping position, which can correct the uterine right rotation at the same time, but also reduce the pressure of the uterus on the abdomen, improve blood circulation, and help the baby's growth and development.
Giving birth to life is full of expectation and happiness, but the process of giving birth to life is full of challenges.