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Pregnant women who sleep a lot in the last 3 months or during pregnancy do not bring many benefits. In case the pregnant mother only cares about sleep without adequate nutrition, does not balance activity and rest, it will adversely affect the mother's health and the development of the fetus.
1. Why are pregnant women often sleepy?
Understanding the role of sleep and reasonable sleep time during the day will help answer the question of how much sleep is enough for pregnant women. For pregnant women, the body will secrete a lot of the hormone progesterone, leading to major changes and also the "culprit" of sleepiness.
The growing growth of the fetus over time puts the mother under a lot of pressure, such as the heart, liver, kidney organs and metabolic activities are also more active than normal. These changes make pregnant women tired and easy to fall asleep.
Many studies show that pregnant women who sleep less than 6 hours a day are 4.5 times more likely to have a cesarean section than pregnant women who sleep for 7 hours a day. Besides, the labor process of pregnant mothers without enough sleep is longer and more difficult than the cases with adequate sleep. Therefore, adequate sleep every day is extremely important for pregnant women and the healthy development of the fetus.
2. Is it good for pregnant women to sleep a lot?
Adequate sleep every day plays an important role in the health of pregnant women. However, pregnant women sleeping a lot in the last 3 months or during pregnancy does not bring much benefit. According to recommendations from experts, the sleep time of pregnant women depends on their state and lifestyle, because during pregnancy, in addition to sleep, nutrition, activities and exercise play a role. very important. In case the pregnant mother only cares about sleep without adequate nutrition, does not balance activity and rest, it will lead to many negative effects on the mother's health and the development of the fetus. Specifically as follows:
Sleeping a lot increases the risk of pulmonary embolism, because lying down for a long time will facilitate venous blood clots in the legs to move to the pulmonary veins and cause obstruction; Too much sleep reduces activity and exercise time, a condition that, if prolonged, can lead to muscle stiffness; Blood sugar levels can rise with a lot of sleep and lead to gestational diabetes. Therefore, to ensure the health of the mother and the healthy development of the fetus, pregnant women should spend 7-9 hours of sleep at night and a short nap in the afternoon. Especially in the early stages of pregnancy, when progesterone levels rise rapidly and suddenly, it makes sense to sleep longer than usual.
Bà bầu ngủ nhiều 3 tháng cuối hay trong thời gian mang thai không đem lại nhiều lợi ích
3. Methods to help pregnant women sleep well
In addition to the state of sleepiness in the last 3 months of pregnancy or during pregnancy, many pregnant women often have problems sleeping, insomnia during pregnancy. The causes leading to the above conditions are as follows:
Stress, anxiety: Stress and anxiety about the development of the fetus, health and life problems is one of the causes leading to the condition. insomnia in pregnant women; Digestive problems: The growing fetus increases pressure on the stomach, the functioning of the digestive system is weak and impaired leading to indigestion, food stays in the stomach. longer thickening, constipation or diarrhea; Fetal development: The growing fetus makes it difficult for pregnant women to find a comfortable position to sleep; Nocturia: For pregnant women, the work of the kidneys must increase by 30-50% of normal to filter more blood during pregnancy, resulting in an increase in the amount of urea in the blood. more urine is excreted. Frequent urination at night is one of the common causes of insomnia in pregnant women; So to have a good and enough sleep, pregnant women can apply the following methods:
3.1. The first trimester of pregnancy The increase in progesterone hormone levels in the early stages of pregnancy makes pregnant women tired and sleepy a lot. Some measures to help pregnant women sleep well in the first 3 months of pregnancy are as follows:
Get plenty of rest and sleep when you feel tired and sleepy; Drink a lot of water, eat a lot of liquid foods during the day, limit eating at night to help limit nocturia; Limit nausea, morning sickness with cookies and snacks, should be divided into many small meals to avoid empty stomach; Mother should sleep on the left side to help blood circulation, use a pillow between the knees or under the abdomen to create a more comfortable feeling; Maintain a consistent bedtime each night. 3.2. The second trimester of pregnancy Some measures to help pregnant women sleep well in the second trimester of pregnancy are as follows:
Limit eating spicy and fatty foods, eat a lot of fried food to avoid heartburn and belching. sour; Sleep with your head and neck elevated to help prevent stomach acid from refluxing; Divide into several small meals throughout the day; Limit eating before going to bed.
Bà bầu ngủ nhiều có tốt không là thắc mắc của nhiều người
3.3. The last 3 months of pregnancy The last 3 months of pregnancy is the time when pregnant women are most prone to insomnia and have difficulty sleeping during the entire pregnancy. So the following measures will help pregnant women have better sleep:
Mother should sleep on the left side to help better blood circulation for the fetus and other mother's organs such as kidneys, uterus.. A pillow to hug when sleeping will help sleep better; Limit the use of carbonated drinks because carbonated drinks will aggravate leg cramps; In case of difficulty sleeping, pregnant women should not try to sleep, but can wake up to watch TV, read books, listen to music... because this will increase the feeling of fatigue and sleepiness. For pregnant women, besides adequate and reasonable nutrition, rest and sleep also play an extremely important role. Therefore, to ensure the health of the mother and the fetus, pregnant women should spend 7-9 hours of sleep at night and a short nap in the afternoon.
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