How do pregnant women sleep correctly? 1. Sleep time of pregnant women
The best sleep time for pregnant women every night is 8 hours in the first and second trimesters and 9 hours in the third trimester. Sometimes pregnant women wake up easily at night, and their sleep quality will not be very good. Therefore, 8 hours of sleep must be guaranteed. In the third trimester, pregnant women will be more tired, so the sleep time at night can be extended to 9 hours.
Second, sleep in the right position.
Pregnant women don't care too much about their sleeping position before pregnancy. They can lie on their stomach, side or back as they like. But after pregnancy, you will be asked to sleep. You can choose supine position and lateral position according to your comfort in the first three months of pregnancy. When you are 4-7 months pregnant, you should choose to lie on your side or lie on your back. At 8- 10 months, the left position should be selected.
Third, pregnant women had better take a nap for half an hour to an hour.
Many pregnant women like to take a nap because they are tired or sleepy. Don't take a long lunch break, try to control it from half an hour to an hour, otherwise it will affect their sleep at night.
After ensuring sleep time, pregnant women should pay attention to sleep quality. When pregnant women are asleep, the pituitary gland secretes a growth hormone, which can promote the healthy growth of the fetus. Moreover, pregnant women should have a good routine, go to bed early and get up early, and maintain sufficient energy. In addition to taking a nap and sleeping at night, pregnant women can also take a nap if they are sleepy at other times during the day, which can effectively eliminate fatigue and help their babies grow up healthily in the best mental state.
Precautions for pregnant women before going to bed:
1, pregnant women often sleep until midnight to go to the toilet, and the frequency is very high. Frequent urination affects the quality of sleep. Don't drink too much water or soup before going to bed. If there wasn't so much water in the bladder, you wouldn't have to go to the toilet from time to time.
2. Pregnant women can eat something helpful to sleep before going to bed, such as milk. Milk is nutritious and beneficial to sleep, but you must drink it two hours in advance. Because it is not a good habit to sleep immediately after drinking, and it is best to remember to brush your teeth after drinking. Milk will corrode your teeth.
3, if food will affect the sleep of pregnant women, it is best not to eat, so that the quality of sleep at night can be guaranteed. Avoid high-sugar foods such as honey and fruit juice, and avoid high-salt foods and alcohol. Coffee and wine are not a good choice for pregnant women, and they can't be drunk by themselves. Moreover, these foods also affect sleep, so they should be passed.
Sometimes it will be more helpful for pregnant women to eat something small when they want to sleep, such as having a headache the next day. Pregnant women can do some small exercises before going to bed, which can also help them sleep. Moderate exercise can relieve some insomnia symptoms, but remember to end the exercise at least 3 hours before going to bed. If exercise is close to sleep time, pregnant women will be too excited to sleep, so it is best not to choose exciting exercise.