How to regulate poor sleep for pregnant women

Due to pregnancy reactions and psychological changes during pregnancy, many expectant mothers experience poor sleep. Long-term insomnia and nightmares will have adverse effects on the physical and mental health of pregnant mothers and fetuses. So how to relieve poor sleep during pregnancy? What factors will affect the sleep of expectant mothers? Next, follow the editor to learn how pregnant women can spend their pregnancy comfortably.

The impact of pregnancy discomfort on sleep quality

Poor sleep during early pregnancy

I am five weeks pregnant. Recently, I always feel bloating and pain in my lower abdomen when I sleep and I want to go to the toilet, but every time I go, I don’t feel anything. After I came back, I lay in bed and couldn't fall asleep. why is that? How can I get a good night's sleep?

Many pregnant women experience frequent urination in the early stages of pregnancy. Frequent urination is a stage that most pregnant women must go through during pregnancy.

During the first three months of pregnancy, the uterus gradually grows larger in the pelvic cavity, causing changes in the relative positions of the organs in the pelvic cavity, which increases the pressure on the bladder and reduces its capacity, causing expectant mothers to constantly feel the urge to urinate. In the middle of pregnancy, the uterus will move up to the abdominal cavity, and the phenomenon of frequent urination will improve. But towards the end of pregnancy, frequent urination will reappear.

Frequent urination during pregnancy cannot be effectively improved, you can only try to alleviate it:

1. During pregnancy, you should pay attention to keeping the vulva clean and sleep in a side-lying position.

2. You should drink water in moderation at ordinary times, but do not drink too much or in large quantities. It is best not to drink water within 1-2 hours before going to bed.

3. When you feel the urge to urinate, you should urinate immediately. Do not hold your urine. For some people, holding urine for too long may affect the function of the bladder, and eventually make them unable to urinate on their own, causing urine retention and requiring catheterization in the hospital.

2. Poor sleep during the second trimester

Indigestion and reduced exercise leading to slower intestinal motility can cause bloating. As the fetus grows, the enlargement of the uterus will compress the abdominal organs and cause a feeling of abdominal distension. You can do moderate exercise, eat small and frequent meals, and eat light and easily digestible food. If necessary, you should seek medical attention promptly to clarify the situation.

3. Poor sleep in late pregnancy

It usually reaches its peak at 28-32 weeks of pregnancy and gradually decreases after 38 weeks of pregnancy. In the late pregnancy, the baby is generally in the pelvis and the fetal movement is relatively limited, which is indeed a distressing thing for expectant mothers. You can do regular prenatal checkups, exercise more and breathe more oxygen. Sometimes the baby lacks oxygen in the uterus and the fetal movement may be abnormal.

Effects of diet on sleep quality during pregnancy

1. Does going to bed with a full stomach have any effect on the fetus?

Generally speaking, pregnant women tend to feel hungry easily due to their high energy demands. Mothers can eat small and frequent meals, pay attention to nutritional supplements, and have regular prenatal checkups. It is better for your stomach to rest for a while after a meal before going to bed.

2. The impact of dietary nourishment on sleep during pregnancy

It is generally better to eat less or no longan during pregnancy, because longan is warm and hot in nature, and pregnant women are often prone to yin deficiency and internal heat. Eating longan will add heat to the heat and easily lead to miscarriage. Generally speaking, red dates can be eaten to replenish blood, and some nourishing soups can be taken in moderation, but not too much. The nutrition should be rich and reasonable. Spicy foods such as peppers, garlic and raw onions, and greasy and high-fat foods can affect sleep.

You should pay attention to nutrition during pregnancy, but too much is not good. A diet that is too high in nutrients may not be absorbed. There is no definite theory to show that eating chicken can cause insomnia. If you feel uncomfortable after taking the food, you can stop taking it and eat light and nutritious food. Pregnant women should have a balanced diet that is as wide and diverse as possible and do not be picky eaters.

3. Does drinking milk help you sleep during pregnancy?

Milk can help normal people sleep because it contains an amino acid that can help people relax and thus promote sleep. But don't drink too much and don't drink it on an empty stomach. If the patient suffers from insomnia, this effect is very weak.

How to relieve the symptoms of insomnia during pregnancy?

1. Avoid using drugs to help you sleep

In this case, regular prenatal checkups are necessary. If any abnormalities are found, seek medical attention promptly. If the examination is normal, there will generally be no problems. Don't worry too much, relax and maintain a good mental state, which is also good for children. In addition, pay attention to active rest and nutrition, and avoid strenuous exercise.

2. Keep a happy mood

As the gestational age increases, the baby gets bigger and bigger, and the physical burden on the expectant mother becomes greater and greater. It is easy to have trouble sleeping in the late pregnancy. Pregnant mothers should pay attention to nutrition and rest and keep a happy mood. You should do some exercise during the day, such as taking a walk. Chat with friends often and talk about happy things to relax your mind; you can also listen to some soothing music before going to bed.

In fact, it is very important to get a good night's sleep during pregnancy. The sleeping position and whether it will affect the fetus vary from person to person. You can go to the hospital for a check-up, and after clarifying the details of the fetus, follow the advice under the guidance of a professional doctor. Generally, in the late pregnancy, pregnant women are recommended to lie on their left side to avoid affecting the blood supply to the fetus and causing fetal hypoxia.