1. What are the reasons for not sleeping well during pregnancy?
1. Frequent urination
Because of pregnancy, the burden of pregnant women's kidneys increases, and the filtered blood is 30%~50% more than before pregnancy, so there is more urine. In addition, with the growth of the fetus, the uterus of pregnant women becomes larger and the pressure on the bladder will increase. Based on the above factors, the frequency of urination increases. In addition, if the fetus is active at night, it will inevitably affect the sleep of pregnant women.
Suggestion: You can replenish enough water during the day, but starting to limit the amount of water a few hours before going to bed can reduce the number of times you go to the toilet at night.
2. Leg cramps and backache
Abdominal deformation, weight gain, backache, easy to wake up after turning over.
Suggestion: It is best to develop a lateral position and bend your knees in the early pregnancy, so that the weight of the fetus will not be pressed to the great vein responsible for collecting blood from the legs and feet to the heart, thus reducing the burden on the heart. Left lateral position is recommended, because the liver is on the right side of the abdomen, and left lateral position keeps the uterus away from the liver. Alternating left and right can relieve the pressure on the back.
3. Anxiety
During pregnancy, pregnant women will be affected by body hormones because they are worried about the development of the fetus in the uterus, leading to emotional instability. If pregnant women feel too stressed, they will become anxious and nervous, which will adversely affect their sleep.
Step 4 prescribe diet
Many pregnant women have poor appetite at the beginning of pregnancy, and their diet changes greatly, especially when they sleep at night, which will affect their sleep. Some pregnant women are worried that the fetus lacks nutrition, so they will not control themselves. Eating too much food will cause indigestion and affect the quality of sleep.
2. What if I can't sleep well?
1. Expectant mothers should not think too much before going to bed, but should find ways to reassure themselves, such as drinking a cup of hot milk or listening to a soft music. You can try anything that can help you calm down, such as taking a deep breath. Deep breathing and rhythmic breathing can relieve muscle tension, slow down the heart rate and help you fall asleep.
Try not to eat or drink for a few hours before going to bed, but only if you have absorbed enough nutrition during the day. Some pregnant women find that eating more breakfast and lunch and eating less dinner can help them sleep. If you can't sleep because of vomiting during sleep, then you may need to eat a small amount of biscuits.
Take a bath before going to bed, or soak your feet in vinegar, ginger, pepper and boiled water for 20 minutes.
4. Choose the most comfortable posture, relax your whole body muscles and imagine that all parts of your body are slowly sinking.
During pregnancy, pregnant women can freely choose a comfortable sleeping position, but after the third trimester, it is best to sleep on the left side. You can put a pillow on your back and a small pillow between your legs, which will make the expectant mother more comfortable.
Keep a good mood, expectant mothers may be anxious about the baby's growth, may be depressed because of the change of their body shape, and may even complain a little because the baby has added such a burden to your body ... These emotions are normal.
We can choose some of our favorite light music or listen to pure music, and we can also read relaxed and funny novels or parenting books, which will help prenatal education on the one hand and let you sleep peacefully on the other.
Don't force yourself to sleep, it will make you nervous and irritable, which is not conducive to sleep and rest, nor to prenatal education. Your forwarding and collection are our greatest encouragement! )