妈妈育儿网

要点提示:女人怀个孕可真是辛苦,孕前期吐到不行,孕后期失眠到不行,孕前期恶心呕吐或许有些准妈妈们会躲过去,但是孕后期的疯狂失眠、睡不好几乎没有妈妈可以躲过去。 不过有的妈妈会

胎儿图

女人怀个孕可真是辛苦,孕前期吐到不行,孕后期失眠到不行,孕前期恶心呕吐或许有些准妈妈们会躲过去,但是孕后期的疯狂失眠、睡不好几乎没有妈妈可以躲过去。

不过有的妈妈会说,失眠了就少睡会,反正怀孕前也经常熬夜,但其实我们知道孕妈妈们,比着平常的人,需要更多的睡眠,为什么准妈妈们需要更多睡眠呢?

孕妈妈们因为肚子多了一个生命,所以新陈代谢需要比平常做更多的工作,所以更需要多休息。

孕妈妈们睡眠不足,会使得瘦素(控制胃口的激素)变少,从而吃得更多,变得过度肥胖。

孕妈妈们睡眠不足还提高了罹患妊娠期糖尿病的风险。

那么孕后期的妈妈们要如何改善睡眠质量,保证更多高质量睡眠呢?再给出建议前,我们先来分析下孕妈妈们失眠、睡不好的原因:

这个大多数孕妈妈都有同样感受吧,到了孕后期,感觉躺到床上,什么姿势都不够舒服,似乎总会顶到胃,所以迟迟无法安睡。

这个更是孕妈妈的痛,尤其是到了孕后期,一点尿都憋不住,总想上厕所小便。白天还好,但到了晚上,躺在床上后,要一直疯狂起来上厕所,换做是正常人,也无法安眠,更别提孕妈妈们。

其实我之前一直以为胎儿会和妈妈作息一致,直到看到西尔斯这样说:“白天孕妈妈总在活动,晃来晃去,宝宝就被摇晃得睡着了。晚上孕妈妈休息后,身体安静了下来,腹中宝宝反而精神了,开始拳打脚踢活动身体。”

这也是为什么晚上胎动比较频繁的原因,不过晚上精神闹腾的胎儿,经常会吵醒睡觉的妈妈。

孕妈妈的睡眠很重要,不仅是为了自己身体健康,为了腹中宝宝的身体健康,孕妈妈们也要尽量多睡觉,保持高质量的睡眠。那么具体孕妈妈们可以怎么做呢?我给大家分享3个妙招:

“三次排放技术指的是孕妈妈们晚上睡觉前,上厕所时要在离开马桶前用力三次,以便排空膀胱。同时这也是锻炼盆底肌的好机会。”

半夜起来如需小便,要尽快去,越早越好,并且最好还能利用“三次排空技术”。

另外,在下午3点以后就不要或者减少饮用含有咖啡因的饮料,比如可乐、咖啡。

如果你是职场妈妈,那么最好保证半小时的午休时间,如果你没有上班,专门在家养胎,那么一天内最好保持两次小睡,每次半个小时即可。

小睡时间可以让孕妈妈们恢复精神,促进生长激素的发育。

此外,孕妈妈们可以在白天适度运动,通过运动激活身体,不但可以减压,还能延长夜晚深度睡眠的时间。

运动的最佳时间应该是早起和午休后,这样能帮助孕妈妈们打起精神,放松心情。

因而孕妈妈们要尽量减少吃这些食物,多吃一些“助眠”的食物,比如豆类、鸡肉、酸奶、三文鱼、鸡蛋等。

这些助眠食物将碳水化合物和富含色氨酸的蛋白质搭配起来,更加有助于孕妈妈们安然入睡。

孕妈妈们的睡眠问题,说起来不算大问题,但是经常睡不好确实会影响腹中胎儿的生长发育,因而如果孕期经常失眠,孕妈妈们还是要引起重视,想办法提高睡眠质量。

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