How to sleep more comfortably in the third trimester?
If you want to have a comfortable sleep in the third trimester, pregnant mothers may wish to try the following methods:
Lie on your back with your knees on the mat.
Put a pillow under your knees, or two layers of cushions. Pregnant mothers can put one leg on the pillow or both legs on the pillow. Keep this posture when sleeping, and pregnant mothers will sleep more stably.
Lie on your side with a cushion between your legs.
In the third trimester, the pregnant mother's abdomen bulges greatly, and it is easier to lie on her side when sleeping. The pregnant mother bent her legs and put a pillow between them. This posture helps the pregnant mother to reduce the pressure on her abdomen, and most of the gravity formed by the leg pressing on it will be dissolved by the pillow, which will make the pregnant mother feel very comfortable.
Lie on your side and put cushions on your feet and abdomen.
In addition to the above methods, pregnant mothers can add a pillow under their abdomen when lying on their left side. Comparatively speaking, this posture has a better effect of reducing abdominal pressure and can make pregnant mothers fall asleep more easily.
Lie on your side with a cushion under your feet.
If pregnant mothers have edema in their legs in the third trimester, putting a pillow under their feet when lying on their side can promote blood return and reduce edema.
Improper sleeping position in the third trimester.
Improper sleeping position 1: supine
Mom's expert. Com reminds pregnant mothers who like to lie on their backs to pay attention, and it is not appropriate to take a supine sleeping position in the third trimester. Because with the growth of the fetus, when lying on the back, the enlarged uterus compresses the inferior vena cava and hinders the blood return of the pelvic cavity and inferior vena cava, which not only causes edema or varicose veins of the lower limbs and vulva, but also reduces the blood flow of the lower limbs back to the heart, leading to a rapid decline in cardiac output, an increase in blood pressure, and cerebral ischemia and hypoxia. Pregnant women will feel dizzy, panic, nausea, suffocation and other symptoms, pale face, limb weakness, cold sweat and so on. If the above symptoms appear, you should immediately take the left supine position, and your blood pressure can gradually return to normal and the symptoms disappear.
Improper sleeping position 2: Lying on the right side
In the third trimester of pregnancy, the uterus continues to grow, even occupying the whole abdominal cavity. The tissues and organs adjacent to the uterus are squeezed, and the uterus rotates to the right to varying degrees. If pregnant women take the right lateral position at this time, it will aggravate the rotation of the uterus to the right, and make the ligaments and mesangium that maintain the normal position of the uterus in a state of tension. Pulling the blood vessels in the mesentery affects the blood supply of the fetus, leading to chronic hypoxia of the fetus and even suffocation and death of the fetus in severe cases.
Improper sleeping position 3: prone
In all sleeping postures, sleeping on the stomach has the greatest influence, because it will make the lumbar spine more convex and pull the back muscles forward, which will inevitably have an impact on the body in the long run. A pregnant woman with a big belly will press the aorta and affect the baby's demand for oxygen and blood.
Disadvantages of prone position: it may oppress the fetus.
Ways to help sleep in the third trimester.
1, a good environment gives you a good mood before going to bed.
⑴ Quiet bedroom: The bedroom should be far away from the living room and kitchen and avoid noisy streets.
⑵ Fresh air: Open the window and ventilate for 30 ~ 60 minutes before going to bed to keep the indoor air fresh. Don't forget to close the window before going to bed, lest you catch cold.
⑶ Neat room: The bedroom doesn't have to be big, but it must be neat and orderly, so as not to cause "looking upset" and sleeping restlessly.
(4) Wide bed: Pregnant mothers with big stomachs must sleep in a wide bed, so that they can stretch their bodies and avoid falling to the ground.
5. Clean bedding: There are not only sheets, bedding and pillows on the bed of pregnant mothers, but also cushions and pillows. More than two sets should be prepared for frequent replacement and kept clean and tasteless.
2, resolutely do five "no", let the psychological and physical comprehensive relaxation.
(1) Don't stay up late.
(2) Don't do strenuous exercise.
(3) Don't eat and drink a lot within 2 hours before going to bed.
(4) Don't watch exciting TV dramas and books.
5] Don't discuss worrying or disturbing topics.
3. Try to be comfortable-the guarantee of deep sleep.
Take a hot bath or soak your feet in hot water before going to bed. Blood circulation will make you comfortable.
Replace the hard mattress with a soft mattress, so that it fits your body, not against you.
⑶ Choose the most comfortable sleeping position and follow the wishes of body and mind.
The above mainly introduces the methods of sleeping well in the third trimester, and expectant mothers who are troubled by insomnia can try the above methods ~