After pregnancy, the expectant mother’s body undergoes drastic changes from inside to outside, and it is easy to feel sleepy under the effects of the sudden rise of progesterone, the increase of body [workload] and the interweaving of various emotions.
From the beginning to [unloading], frequent urination, pregnancy vomiting and dryness and heat occurred in the first three months. In the middle three months, acid regurgitation, heartburn, shallow sleep and dreaminess, calf cramps occurred. In the last few months, headache, chest pain, stomachache, lumbago and stomachache also occurred… In short, it is very difficult to sleep soundly.
Poor sleep is no laughing matter: on the one hand, it will affect the state during the day, on the other hand, it is more likely to increase the risk of caesarean section!
Today, we will give you some suggestions on the sleep troubles that expectant mothers often encounter.
Always woke up by urine? Attention should be paid to posture.
Since the uterus giving birth to the baby and the bladder responsible for storing urine are neighbors in the belly, as the uterus gradually increases and squeezes into the bladder, expectant mothers will feel more and more anxious to urinate, even from [urinating at every turn] to [suffocating the mother], the time interval is ridiculously short.
During the day, it’s just a matter of endurance. The night was miserable: I was sleeping soundly when a thunder struck my mind-I was going to wet the bed. Wake up!
I am really ashamed that the director of the garden did not have many good ways to do this, but only gave the following suggestions:
- Lean forward when urinating and empty the bladder as much as possible. Coffee, a diuretic, will be better if you don’t drink it. Water should be drunk or not, but you can drink more during the day and try to drink less or not at night. Don’t hold your urine, just urinate, otherwise [stress urinary incontinence] is really more likely to occur.
In addition, if, in addition to always urinating, you feel burning pain when you urinate, you drink a few saliva but keep wanting to urinate or the color of urine looks like mixed with blood. Remember to see a doctor.
Too hot to sleep? Build less. It’s okay
Some families pay attention to [pregnant women should be windproof], not only are they not allowed to go out, but also the room is not ventilated. Air conditioning and fans are not allowed to be turned on. They also need to be covered with thick quilts and wear long-sleeved trousers.
However, the metabolism of expectant mothers during pregnancy is already more vigorous than before pregnancy, which means that what they eat (if they can eat it) is converted into more heat emitted by the skin.
At such times, air conditioning, fans, thinner quilts, lighter pajamas and window opening for ventilation are all good choices. Some scholars even suggest that the indoor temperature can be lower than 16 degrees Celsius.
Just remember to remind the one you sleep with [beware of catching cold] at this time.
Calf cramp? Stretching prevents
When I fell asleep, I suddenly woke up in pain and found cramps in my calf. I quickly broke off my toes? Very not easy to recover, sleepiness seems to have been stirred up?
In fact, calf cramps during pregnancy can be prevented.
Step 1 Stretch
Generally speaking, stretching the gastrocnemius muscle of the lower leg before going to bed can reduce the possibility of cramps during sleep.
How to do it?
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Stand straight in front of the wall, just can support your hands on the wall;
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Place your right foot behind your left foot, slowly bend your left leg while keeping your right leg straight and trying to let your left knee touch the wall.
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Hold on to this posture for at least 30 seconds, remember to keep your waist straight, your thighs straight, and your feet not to have eight characters inside or outside.
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Change the front and back positions of your legs and repeat the above actions.
2. Dietary Matching and Supplements
Whole grains, dried fruits, nuts and other foods are rich in magnesium, and some studies have shown that supplementing magnesium can prevent cramps.
You can also consider taking dietary supplements containing magnesium-be careful to confirm with the prenatal doctor in advance that you can take them.
3. Regular movement
For pregnant women who can exercise, regular exercise is definitely a good way to prevent cramps.
The regular recommended amount of exercise is: exercise for at least 30 minutes a day, and make the body sweat slightly through walking, swimming or aerobics. During this process, it is necessary to stop activities if there is any discomfort.
The following expectant mothers are really not suitable for sports:
- Heart disease, restrictive lung disease, hypertensive disorder complicating pregnancy, type 1 diabetes, epilepsy, hyperthyroidism, vaginal bleeding, placenta previa and premature rupture of membranes during middle and late pregnancy…
Step 4 Pay attention to replenishing water
If the body is not short of water, your urine should be transparent or yellowish. Usually pay attention to replenishing water, can prevent calf cramps to a certain extent.
Step 5 Choose loose shoes
Flat shoes with comfortable, suitable size and strong uppers can effectively prevent calf cramps.
Symptomatic treatment, don’t take sleeping pills
There are still many minor troubles that will disturb the sleep of expectant mothers, which will not be repeated here. Symptomatic treatment can basically solve the problem.
However, there are very few brave mothers who resolutely find sleeping pills to take at this stage. This is not recommended and is risky.
The main type of sleeping pills is [sedative hypnosis]. Most of these drugs have teratogenic risk of Grade D or Grade X during pregnancy. Pregnant women cannot take them and are very dangerous to the fetus.
However, sleep problems should never be [tolerated in the past]. If sleep problems have affected your normal life and work during the day, you can go to the hospital’s [psychiatric department] to see a doctor. Remember yo, sleep problems, find a psychiatric doctor.
If it is not serious enough to see a doctor… we can comfort ourselves like this: this is my body training me to wake up and fall asleep regularly every night, and when I get used to it, it is no longer necessary to take my baby…