Some expectant mothers often suffer from insomnia during pregnancy. As the saying goes, "8 out of 10 pregnant women will suffer from insomnia." They all sleep until dawn before pregnancy, but they lose sleep after they are pregnant. The quality of sleep is severely degraded and has been affected by various pregnancy reactions. I've been tortured for a while, and now I can't sleep all kinds of tossing over and over again, and the days are really difficult.
The most alarming thing is that staying up late with insomnia will affect the healthy development of the fetus. What should I do if I have insomnia?
There are reasons for insomnia during pregnancy
According to a survey, 78% of expectant mothers have insomnia and other sleep problems during pregnancy. There may be many reasons for insomnia, which can be mainly psychological and physical reasons.
1. Psychological reasons
There are some pregnant mothers who experience bleeding in the first trimester, worry about abnormal examinations in the second trimester, and worry about the pain and risks of childbirth in the third trimester. Therefore, anxiety is very serious, which can lead to insomnia in severe cases.
The family structure during pregnancy will also change. For young couples who may live independently before pregnancy, the elderly at home may come to help in order to facilitate the care of the pregnant mother. But the two generations have many conflicts of ideas, which will also affect the mood of pregnant women. If you suffer from depression during pregnancy, insomnia will also get worse during pregnancy.
2. Physiological reasons
Hormonal changes: After a woman is pregnant, the estrogen and progesterone will be greatly changed, which can make pregnant women emotionally unstable and cause insomnia.
Frequent urination : According to the survey, 80% of pregnant mothers suffer from frequent urination during the second trimester of pregnancy. This is because the enlarged uterus during pregnancy compresses the bladder, which makes pregnant mothers always urge to urinate. If you wake up more at night, your sleep quality will be seriously affected.
Leg cramps in the middle of the night: In the late pregnancy, cramps are more serious, which will also seriously affect the quality of sleep.
Most cramps are related to sleeping posture, usually when the soles of the feet are down, cramps are more likely to occur. In addition, it may also be related to local blood circulation and blood pH.
Tips for insomnia during pregnancy
1. Relax and release stress
Pregnant mothers need to find some suitable ways to relax and release stress.
For example: read a good book, listen to a piece of soothing music, communicate with your family more, you can also take a bath before going to bed, scald your feet, or even let your husband give you a relaxing "horse killing chicken", When I feel sleepy, I fall asleep naturally.
2. Appropriate exercise
After pregnancy, you must develop the habit of exercising. Even in the heavy third trimester of pregnancy, you must continue to exercise, such as yoga during pregnancy and aerobics during pregnancy. This is not only beneficial Sleep also contributes to the smooth delivery.
3. Don't be too hungry and over-satisfied
Eat a good breakfast, eat a full lunch, and eat less dinner. You can have another cup of hot milk before going to bed, which can help you sleep well.
Some babies are particularly active at night,How can mother fall asleep even with kicks? You might as well eat something, because the blood sugar of pregnant women fluctuates greatly. If the food you eat for dinner cannot maintain blood sugar steadily, sometimes you may not feel hungry, and your baby will protest first.
4. With the help of small pillows
Mothers-to-be can prepare a few more small pillows, which will make you more comfortable when you lie down and sleep. For example, put one on the back and a soft pillow under the abdomen so that the waist will not be too sore.
If you feel uncomfortable, you can also use a pillow cushion, such as breasts, buttocks, or legs, etc. Good use of soft pillows, small cushions or folded blankets can make it easier for pregnant mothers to relax and fall asleep. Pregnant women Dedicated long pillows are also a good choice.
Tips
As the pregnancy increases, pregnant mothers try to sleep on the left side as much as possible, which is conducive to the baby’s physical and intellectual development, and comfortable adjustment of sleeping posture, which can not only improve the quality of sleep, but also It is of great benefit to pregnant women and fetuses.
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