Sleep quality is everyone's best rest. If the long-term sleep quality is not good, it may endanger daily work and physical and mental health. Especially pregnant mothers, pay more attention to sleep during pregnancy. Adequate sleep quality can make the baby develop stronger and healthier.
But usually many expectant mothers have poor sleep quality and are pregnant. How do they create a comfortable natural environment for themselves and let themselves and their babies sleep comfortably? Among the precautions for pregnant women, as long as you remember the following 10 common questions about sleep quality during pregnancy, you can sleep safely and leisurely.
1, don't drink more water and drinks before going to bed.
Drinks have a certain exciting effect, making women in a state of excitement for a long time. In addition, excessive consumption will lead to bladder fullness and frequent urination at night, which will seriously endanger the quality of sleep.
Step 2 clear up the family environment
Keep the bedroom naturally ventilated, and you don't need to blow the air conditioner for a long time. The electric fan can blow moderately, which is beneficial to the baby's growth and development.
Step 3 choose the right sleeping position
Choosing the right sleeping position can help you sleep well. Common sleeping positions are: maintain the sleep quality on your side with a pillow core. Some women think it is more comfortable to put the pillow core under the abdominal cavity. Good sleeping posture can relieve the working pressure in abdominal cavity and help you fall asleep quickly.
In addition, it is best to take some sound insulation, noise reduction and lighting measures in the bedroom to prevent noise and strong light from endangering sleep quality. Frequent urination and urgency are harmful to sleep, so you don't have to drink too much water or soup before going to bed.
4, underwear pajamas should be selected.
Sleep to keep people fresh, underwear should be made of cotton fabric, pajamas should be loose and comfortable to touch.
5. Sleep on milk
According to the materials, drinking a cup of boiled milk before going to bed can sleep well, so it is a better way to sleep on milk.
6. Take a bath before going to bed
Take a bath or soak your feet in hot water. Take a bath before going to bed, and the temperature should be controlled at 35-38 degrees. Bathing can release the pressure of the whole body muscles, eliminate fatigue and have a certain hypnotic effect on pregnant mothers.
7. Prevent strenuous fitness exercise.
Women should avoid strenuous exercise in sleep quality, go out for a walk after lunch to relax their nervous system, and soak their feet with boiling water before going to bed, which can improve sleep quality.
8. Pay attention to the adjustment of mentality before going to bed.
Many women often have trouble sleeping because of fear and anxiety before going to bed. At this time, we should pay attention to the adjustment of mentality, remove bad psychological obstacles and sleep well.
9. Appropriate massage
Massage can easily relax anxious muscles. According to massage, you can be happy physically and mentally, which is very beneficial to the quality of sleep.
10, correctly guide the imagination
Imagine yourself in a quiet natural environment, unrestrained, and doing some illusions can let the anxious nervous system release pressure and fall asleep quickly.