Opponent 9 Sleep Problems Pregnancy With Ways This
Difficulty falling asleep and sleep quality is like the enemy in the blanket for pregnant women alias pregnant women . When pregnant, Mother of great changes in terms of physical and emotional, which in turn affects the quality of sleep. But Mother is not alone , most pregnant women regularly experience insomnia and other sleep problems.
In the first trimester, sleep difficulties can be caused by the need for frequent urination at night, as well as physical and emotional stress associated with pregnancy.Furthermore, in the second trimester, sleep problems will improve, but the physical and emotional stress is in fact still a scourge that reduces the quality of sleep. In the third trimester, sleep problems are rampant because the cause gets more complex, ranging from discomfort as an enlarged abdomen, heartburn, leg cramps, breathing clogged, and frequent urination.
Here are some of the issues that disrupt sleep pregnant women and ways to overcome them.
leg cramps
Leg cramps can disrupt sleep pregnant women. Pregnant women with high levels of calcium and low magnesium can experience this condition. Moreover, the growing fetus needs a lot of calcium and will take it away from the body so that more and make Bunda Bunda potentially experiencing leg cramps.
Try opponent leg cramps in this way:
- Inadequate calcium and magnesium Mother. Consult your obstetrician or midwife about the need for calcium and magnesium for the Virgin, including the need to take calcium supplements. The mother can also eat foods rich in magnesium, such as dairy products, almonds, and legumes.
- Bend your legs cramp towards the body of the Mother to deal with leg cramps that often come unexpectedly.
- Often do minor muscle stretching. Better yet, start a habit to do light exercise, such as walking, regularly.
Back pain
In the second and third trimesters of pregnancy, backache is considered reasonable and certainly made sleeping uncomfortable. This occurs when the weakening of the ligaments or connective tissue that binds the bones in the joints.The reason for the enlarged baby and the release of the hormone relaxin during pregnancy.
How to fight back pain in order to sleep soundly is to sleep on your left side. This position increases blood and oxygen flow to the uterus and the fetus. Using pillows to prop one side of the back can also help maintain a comfortable sleeping position laterally. Mother could also use a special pillow pregnant women who shaped the letter "C" or "U".
Restless legs syndrome ( Restless Legs Syndrome )
The syndrome is generally experienced by some pregnant women in the third trimester of pregnancy. Restless legs syndrome is characterized by unpleasant sensations in the legs, resembling a throbbing ache, pain due interested, or amused, making Mother could not bear to move their legs in order expel the inconvenience. These symptoms usually become heavy in the afternoon or evening and finally led Mother could not sleep in peace. How to fight this condition is to ensure adequate folic acid and iron. The mother can take supplements of folic acid and iron in the doctor recommended dose and not excessive in order to avoid the dangers that can arise due to excess folic acid. Also, avoid caffeine, nicotine, and alcohol. Do not forget to regularly walk or do a light stretch as well.
Nasal congestion
Conditions that reduce the comfort of the bed is caused by a combination of factors increasing blood volume by a factor of increased mucus due to increased estrogen hormones which are both associated with pregnancy.
The way to fight it is by elevating the position of the head using a pile of pillows. A warm bath before bed can help you sleep more comfortable without being disturbed nasal breathing. Also, avoid spicy foods and caffeinated beverages can exacerbate this problem.
Nausea
Conditions morning sickness or nausea and vomiting in pregnant women generally occur in the first trimester. Although it is called morning sickness (nausea in the morning), but it can occur at any time, including when bedtime.
The way to fight it is to eat a snack that tasted fresh, such as rice crackers, to prevent an empty stomach and nausea. The mother can also drink ginger tea to relieve nausea.
Heartburn and indigestion
Again because of hormonal factors, the mother may experience heartburn and indigestion which can cause bloating. Pregnancy hormones will lead the work of the digestive tract slows muscle. In addition, the work of muscles lower esophageal sphincter (LES) will be weakened so that stomach acid leak into the esophagus.
How to fight it can be done by:
- Elevating the position of the head while sleeping with a wedge Mother using some pillows.
- Consumption of foods in small amounts, but often. This step is better than eating three meals a day in huge portions. In addition, eat slowly.
- Avoid fried foods, spicy foods, and citrus fruits.
- Do not lie down after eating.
Frequent urination
Uterus presses the bladder coupled with increased production of the hormone progesterone makes pregnant women so frequent urination, even on the sidelines of sleep, though.
How to fight it, avoid drinking water two hours before bed and drink more water during the day. In addition, try to pee before bed.
sleep apnea
Sleep apnea is a sleep disorder characterized by breathing that stops occasionally.Disruption of this breathing because of the wall and narrowing of the throat relax during sleep. Sleep apnea or sleep apnea is a major cause of high blood pressure and diabetes during pregnancy.
To fight, it needed the help of a doctor. Consult the doctor to the Mother of treatment to help lower blood pressure and stabilize blood sugar levels.
Insomnia
Do not worry too much, insomnia is a common condition experienced by pregnant women. Many of the pregnant women who find it difficult to get to sleep, let alone sleep.
How to fight it, namely:
- Wake up routines that provide peace before bedtime and establish a fixed sleep schedule. Soothing routines include a warm bath, listen to soothing music, or ask your partner to massage the feet of the Mother.
- Stay away from mobile phones and the use of electronics, such as computers and television, before bedtime.
- Avoid caffeine after noon.
- When Mother had been trying to sleep for 20-30 minutes, but still can not soundly, wake up and move to another room. The mother can listen to music or read a magazine until sleepy, and then back again into the mattress. No need to be anxious if you can not sleep. Agitated only make the problem worse.
When cases of insomnia that Mother nature continues, do not hesitate to consult with health professionals because insomnia is left alone, especially during the third trimester, can be attributed to the emergence of postpartum depression.
In general, whatever the cause of sleep problems Bunda, exercise and relaxation techniques can help improve sleep quality and physical and mental health support Bunda.
Categories:
PREGNANCY
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