6 Secret Sleeping Beauty when you’re pregnant
Your pregnancy and your growing increasingly difficult to sleep? Means that you need telling tactic to sleep soundly like a baby. Based on the National Sleep Foundation survey, United States 97% of pregnant women who were nearing the end of her pregnancy, claiming often awake in the middle of the night. Whereas during the night sleep, the body’s immune system to form (immune) which is very important for pregnant woman.
In addition, the metabolism in the pregnant mother’s body increases, also need time to rest more to recover the entire function of organ systems work. Women who get pregnant the first time and in the 9th month of pregnancy only slept 6 hours or less, the labor lasted longer than those who slept at least 7 hours a day sedlikit. Sleep-deprived group also has 5 times more likely to undergo major surgery.
Search and Overcome Causes
Disruption of the culprit so you can not sleep can enjoy various times, such as the following:
* Load the mind. Anxiety and fear to face delivery, fetal health anxiety, fear no longer look sexy at the partner, or fear of the body can not lean back, are some of the thoughts that bother. As a result, you could be restless all night.
How to cope:
- Read books, and consult your doctor about pregnancy issues, to ensure that your fine and not to worry too much.
- If you worry about the pain during labor, need not fear too much.
Because, are now widely performed labor without pain (Infra Labor Analgesia). When anxious about abnormalitus fetus, you can perform an ultrasound examination for screening.
- Busy yourself with an activity before bed to remove the thoughts that disturb your sleep. Talk about worry, anxiety, or fears with your partner or your best friend. If still not resolved, consult with a therapist.
* Disturbance of breath. Increased blood flow during pregnancy causes many parts of your body is “bloated” including the respiratory tract. That is why, 30% of pregnant women tend to snore during sleep (even though they are not a snorer).
- Breathe steam from hot water hangar. Lying down with head and back is higher than the stomach.
- Use the salve respiratory medicine (inhaler). Or nose drops recommended by your doctor.
* Hot. Levels of the hormone progesterone that cause your body to increase the “Pangs”. No wonder, when you often feel hot.
- Wear clothing that absorbs sweat sleep, such as cotton.
- Set the air circulation in the room, so comfortable, for example by opening windows, fans or air conditioning. In order not to shiver with cold husband prepare a thicker blanket for him.
* Heart burn. The enlarged uterus can cause stomach acid to flow into the esophagus and cause acid to flow into the esophagus and cause a sense of “pain” and “hot” around the chest. Complaint is known as heart burn.
How to cope:
- At the time lying down, put her head a little higher than usual.
- Reduce consumption of fried food, spicy, and sour. Including tomato juice, orange juice, and coffee.
- Do not eat food “heavy” 3 hours before bedtime tonight.
- Drinking a glass of milk at night before bed.
* Pain in the back. This condition is caused if your fetus is growing and gaining weight.
How to cope:
- Use extra pillows for support the waist and hips.
- Perform special movements to train your waist elasticity (stretching exercises). Sleep sideways, left and right side alternately. Put a small pillow between your thighs.
* Movement of the fetus. The fetus is growing and making your stomach more prominent, is often difficult for you to find a comfortable lying position, especially, if the current is moving while you sleep at night.
How to cope:
- Watch and find out when your baby active during the day. Beyond that time, try to use for sleeping.
- Use a special cushion to hold the stomach, so you get the most comfortable lying position
* Frequent urination. Your tendency to drink more during pregnancy in order to meet the required body fluids, will automatically make the process of discharge was increased frequently. In addition, the growing uterus will push your bladder, so the capacity decreases.
The fix:
- Reduce the consumption of fluid after passing 5pm.
- Do not Minuet. If possible, do whatever Minuet 2 hours before you sleep.
- Dispose of small water. Every time you urinate, especially during the 3rd trimester, lift your belly to empty the bladder benarbenar.
* Disorder of the foot. When you’re sleepy, your legs often feel the sensation like something crept, so you move your legs constantly. This makes you difficult to sleep. You are also often plagued by sudden attacks of cramp.
The fix
- Intake of calcium. One way is considered “safe” is to increase calcium intake.
- Do light stretching the legs.
- Location of the foot. As he lay and before bed, put your feet higher than the hip for about 10-15 minutes.
- Massage. Ask your husband a favor to do massage
on the part of your legs often experience cramps or pain.