October conception is a difficult and long process for pregnant mothers. If you ca n’t sleep well, you ca n’t sleep well. It is the trouble that many expectant mothers will suffer, and it is also a double torture for psychology and body.
Studies have found that the incidence of early pregnancy disorders is 25 %, while the incidence of sleep disorders in advanced pregnancy is as high as 75 % .
For pregnant mothers, good sleep not only helps to quickly restore physical function and regulate metabolic ability, but also is very conducive to the growth and development of the fetus, so that the baby can grow healthily healthily.
How can I have a good sleep?Next, we will understand the causes of poor sleep during pregnancy and how to deal with sleep during pregnancy.
● Change hormone secretion level changes
In order to meet fetal growth and development, pregnant women and progesterone secretion during pregnancy will increase.
The changes in these endocrine systems will directly or indirectly affect the sleep status of pregnant women.
Increased estrogen and progesterone secretion can cause the brain excitement and lead to a decrease in sleep quality .
Maternal women in the body of pregnant women also affect sleep quality.
● Frequent urination urgency
After conception, the increasing uterus and fetal movement will be compressed to the bladder. It is prone to frequent urination, urgency, and increased the number of urination, which affects the coherence of sleep, and reduces the quality of sleep.
● Leg cramps
In the middle and late pregnancy, many expectant mothers will have cramps, and most cramps occur in night sleep, so it is easy to cause insomnia.
● Breathing problem
With the increase of estradiol and progesterone, pregnant women will experience nasal congestion, mucosal edema, increased secretions, and blocked ventilation.
These factors have severely decreased their sleep quality, especially some pregnant women with complications or obesity, which is more likely to have difficulty in breathing during flat lying, causing a wake at night.
● Stomach reflection
In the middle and late pregnancy, due to stomach compression and pyloric sphincter relaxation, foods entering the stomach are more prone to reverse flow, and even flow to the lower part of the esophagus, causing discomfort in pregnant women, causing frequent waking up during night sleep.
● anxiety and depression
Pregnancy is a unique and challenging life event for pregnant women, with different degrees of anxiety and stress.
Due to changes in hormones during pregnancy, pregnant mothers are more sensitive to psychological and physical, and their ability to resist pressure will be reduced.
Coupled with the concerns of the fetus in the abdomen, emotions are prone to irritability and instability, so there are often depression and insomnia.
Don’t be too excited before going to bed
A moderate amount of exercise can be performed during the day. Do not overwhelm it. Avoid using electronic products at night to make nerve excitement.
You can listen to soothing music, read a happy and relaxed book, soak your feet with hot water to help fall asleep as soon as possible.
Adjust your dietary habits
First of all, avoid eating irritating foods before going to bed, especially spicy foods such as peppers and onions, which will irritate the stomach and affect sleep.
Secondly, high -salt food will increase the blood pressure of pregnant women, make pregnant women nervous, unable to relax, and easily lead to insomnia. Therefore, it is necessary to consume less salt food.
Third, you should not eat too much dinner. Try to eat less meals as much as possible to avoid indigestion and affect sleep.
Adjust your sleep trend
Try to lie on the left side or alternate as much as possible when you sleep, and make yourself feel comfortable to avoid factors that affect falling asleep due to improper posture and back pain.
There are various pregnant women with different functions on the market, which can be selected according to what they need to reduce the physiological burden of sleep.
Create a good sleep environment
Pay attention to adjust the temperature and humidity of the bedroom.Avoid sound and light irritation, and good -shading curtains help enter the sleep state as soon as possible.
Keep your mood comfortable
Emotional fluctuations or anxiety will affect sleep that should maintain a good mentality and develop regular schedules.
Enhance the communication of husband and wife, timely relieve bad emotions, and help improve sleep.
Properly supplement phospholipid DHA
Many pregnant mothers know that DHA should be added during pregnancy to help the baby’s brain and eye development, but in addition, research shows that proper DHA supplement DHA to help improve sleep and increase sleep time and quality.
In short, insomnia should not be underestimated during pregnancy, but don’t be too anxious. You can find the cause of the cause appropriately. If the insomnia is serious, you should ask your doctor in time to do not abuse the drug.
 OKUN M L, Luther J, Prather A. Changes in Sleep Quality, but not hormones predict time to postpartum depression recurrence [j]. J aFFECT Disord 8-384.
 SOARES C N, Murray B J. Sleep Disorders in Women: Clinical Evidence and Treatment Strategies [J].