Pregnant women always can't sleep all night

Sleep quality is actually very important for pregnant women, because poor sleep quality will not only affect the body of pregnant women, but also affect the development and health of the fetus. If a pregnant woman always has trouble sleeping all night, the main reason may be related to hormonal changes, sleeping posture in the late pregnancy, dietary changes, etc. You can adjust your mood first and then make appropriate adjustments to see if there is a trend of relief.

Reasons for insomnia during pregnancy

1. Hormonal changes

During pregnancy, hormones (progesterone) change, which can make pregnant mothers very emotionally unstable, mentally and psychologically sensitive, their ability to withstand stress will be reduced, and they may also experience symptoms of depression and insomnia.

2. Sleeping position in late pregnancy

This is the main factor that affects sleep in the last three months of pregnancy. The deformation of the pregnant woman's abdomen and the increase in weight will cause back pain, difficulty in turning over, and thus poor sleep.

3. Dietary changes

Some pregnant women have a big change in their taste during pregnancy. They become picky eaters and have irregular eating times. Sometimes they even have a "love meal" before going to bed. However, the body may not adapt to this change, and dietary preferences that cannot meet the body's nutritional needs will also affect the quality of sleep.

4. Frequent urination

Frequent urination is the most common symptom for expectant mothers. This is mainly because the gradually enlarging uterus and fetal head squeeze the bladder, making them feel the urge to urinate, which then develops into frequent urination. It is understood that 80% of pregnant women have to go to the toilet all night, and many people have become accustomed to it. Frequent urination is one of the more obvious early pregnancy symptoms. After two months of pregnancy, the enlarged uterus will press on the bladder, which will reflexively cause increased urination, sometimes even up to several or even dozens of times an hour. The frequency of urination increases, but the amount of urine does not increase, and is accompanied by mild dizziness, nausea and other symptoms.

5. Pain, cramps, etc.

Since pregnant women are prone to calcium deficiency, they are also prone to cramps. Cramps are very painful. Sometimes I wake up from my sleep due to cramps, which seriously affects my subsequent sleep. On the other hand, due to the hormones secreted during pregnancy, especially relaxin, which causes the fascia, tendons, ligaments and connective tissues to soften, relax or swell, and at the same time compress the nerves, the pregnant mother's body is prone to various pains. For example, headaches, pelvic pains, wrist and rib pains, in short, pains here and there, and pains can really affect sleep.

How to improve sleep during pregnancy

1. Sunbathe

When you bask in the sun during the day, your body will secrete melatonin from the evening to night. Melatonin is a sleep-inducing hormone that can help promote sleep.

2. Take a lukewarm bath

When expectant mothers can't fall asleep, taking a bath is the most effective. But it should be noted that the water temperature should not be too high. Warm water at 38~40℃ is very good.

3. Comb your hair before going to bed

Combing your hair before going to bed can help expectant mothers sleep well, so obstetricians and gynecologists suggest that after pregnancy, you should keep a hairstyle that is easier to comb and care for. Of course, short hair is a better choice.

4. Moderate exercise

You can start exercising regularly in the second trimester. The best thing to do is take a 30-minute walk around your home, or swim or do prenatal gymnastics with your doctor's permission. It is best not to exercise at night, as exercising at night will prevent your body temperature from cooling down before bedtime, which may worsen your sleep. Afternoon is a more suitable time to exercise. But the most important thing is: don't be too demanding on yourself, it is best to exercise when you are in better physical condition.

5. Regular life

In order to get a good sleep, a regular life is essential. After the painful period of pregnancy reaction, it is necessary to maintain a certain time for getting up and going to bed. Ensure 8 hours of sleep a day, including a nap. If you are full of energy during the day, try not to take a nap. Even if you do take a nap, don't take it for too long. Try not to take a nap after dinner and go to bed early.