Adequate sleep time and correct sleeping posture.
1. Sleep time of expectant mothers
4~6 months of pregnancy is the stage when the expectant mother has a lighter physical burden. During this period, most expectant mothers will go to work normally and do daily housework well, except avoiding physical labor beyond their physical ability. This is no problem. However, the sleep time of expectant mothers should be appropriately extended. For example, try to ensure eight to nine hours every night and take an hour nap at noon.
If expectant mothers don't get enough sleep and rest, they may have high blood pressure, edema and low back and leg pain. Therefore, expectant mothers usually need adequate rest, proper activities and sleep, which can not only ensure good health, but also help the healthy development of the fetus.
2. The sleeping position of expectant mothers
The posture of expectant mothers when they sleep also helps them sleep. For example, in the first trimester, expectant mothers can take their own comfortable posture, while in the second trimester, it is best to lie on the left side to avoid supine. Lying on the side can avoid the oppression of the uterus on the kidney during pregnancy, maintain sufficient blood flow of the kidney, maintain its good function, and reduce the incidence of pregnancy-induced hypertension syndrome.
In addition, lying on the left side can turn the right uterus caused by pregnancy to the front position, which can reduce the fetal position or abnormal delivery caused by the right uterus; At the same time, avoiding the oppression of the uterus on the inferior vena cava is conducive to the continued growth and development of the fetus in the uterus, and is also conducive to reducing the occurrence of adverse conditions such as premature delivery. Of course, the expectant mother's left supine position is only suitable for most pregnant women, and the expectant mother can adjust it according to her personal situation.
Some expectant mothers may say, I'm really not sleepy and can't do the sleep time mentioned above. Then expectant mothers can learn two ways to relax.
Two different ways to relax
1. Total body relaxation method
When expectant mothers can't sleep in bed, they can try the whole body relaxation method. The expectant mother lies on her back in bed to adjust a comfortable posture or put a cushion on it and close her eyes. Focus on your right hand, tighten it for a while, then relax, palms up. When you feel your hands are heavy and hot, press your elbow against the bed or cushion to relax. The forearm and upper arm are tightened to the shoulder position, and then relaxed. After repeating it several times, you will feel that your hands, arms and shoulders are heavy and hot. Then turn your knees to the outside, relax your hips, and gently press your lower back against the bed or cushion. Relax, inhale into the abdomen and chest, making the muscles feel heavy and burning, and breathing will slow down.
When breathing slows down, the lips and chin droop, the tongue is placed at the bottom of the mouth, and the cheeks are relaxed. Don't practice for too long, 15 minutes or so. If you feel uncomfortable, stop immediately.
2. Mental relaxation method
Expectant mothers can't sleep because of conditions, such as there is no bed around, or it is inconvenient for people to sleep outside. Then you can try the mental relaxation method. First of all, take a comfortable posture, clear your anxiety, worry and other distractions through regular and slow breathing, concentrate on breathing, silently and slowly say "inhale, hold your breath, exhale".
In this process, you can close your eyes and imagine the blue sky, the calm sea or the scenery that you think can make you quiet the most. Concentrate on breathing and feel how slow and natural it is. Until you are completely relaxed.