What should I do if pregnant women do not sleep well?Recommend 3 tricks to improve sleep quality

After pregnancy, estrogen and progesterone have changed a lot, and the body abnormalities are prone to insomnia.Especially when the uterus, which is expanding in the middle and late pregnancy, is oppressed by the bladder, allowing pregnant women to frequently start night.For pregnant women for a long time, it will affect the development of the fetus.

1. Be prepared before going to bed

Try to choose a higher pillow to alleviate the insomnia and dreams caused by the reflux of the gastric pipe.In addition, you can also choose a pillow dedicated to pregnant women to support the back between your legs.You can also wash the hot bath before going to bed to achieve the effect of hypnosis, but you must keep your body warm.Do not exercise three hours before going to bed, so as not to make the spirit excessive excitement, affect the quality of sleep, you can take a deep breath or stretch your body during the day, which can promote night sleep.To learn to relax, you can listen to light music, which can not only help prenatal education, but also make people feel more peaceful.Communicate with your family or husband, you can’t be sullen. If you can’t sleep, you can’t force yourself to avoid excessive stress.After most women are pregnant, they will have drowsiness and mental weakness. During the day, the amount of sleep should be reduced, and the drowsiness problem can be relieved by watching TV or exercise.

2. Eat before going to bed

Before going to bed, you can’t eat fried foods and difficult to digest food. You can’t drink strong tea or strong coffee 4 hours before going to bed.In addition, if the urine is severe, try to reduce the amount of water as much as possible in the afternoon. Before going to bed, you can eat foods with whole wheat bread or carbohydrates to ease the pregnancy reaction.You can also drink a cup of milk with honey before going to bed, because the protein contained in it can improve blood sugar levels, prevent headaches and nightmare problems.

3. Adjust your sleeping position

With the extension of the uterine expansion during pregnancy, the entire abdominal cavity will be presented, which will cause squeeze to the nearest tissue and organs, and the uterus will continue to rotate to the right.It cannot provide adequate nutrition for the uterus, affecting the supply of oxygen to the fetus, and the fetus is in a chronic hypoxic state.Pregnant women try to sleep on the left side as much as possible, so as to reduce the right rotation of the uterus, alleviate the problem of insufficient blood supply, and promote fetal development.

Kind tips

After pregnancy, you must ensure sufficient sleep so that you can provide a good living environment for the fetus. If you ca n’t sleep at night, you can add sleep time appropriately during the day, and you must ensure at least 8 to 9 hours of sleep every day.In addition, there must be a half -hour lunch break. Take a low head and low -footed posture when sleeping.

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