Pregnant women often suffer from insomnia, how can it be improved?

Introduction: There are various causes of insomnia in pregnancy, pregnant women are often troubled by insomnia, mainly due to mentality, hormone levels or family environment and other reasons, which will affect the quality of sleep during pregnancy, insomnia during pregnancy has a certain impact on the body, pregnant women often have insomnia, how to improve it? Let's find out.

Hormone levels are unstable, such as the body's blood volume increases after pregnancy, and endocrine and hormones are not very stable, which will affect the sleep quality of pregnant women. Anxiety, after pregnancy, most pregnant women are worried about the health of the fetus, and there will be a state of anxiety, which will also affect the quality of sleep of pregnant women. Lifestyle changes, after pregnancy, the diet of pregnant women changes, they may eat more, but digestion is slow, and the amount of exercise decreases, which makes the lifestyle change dramatically, resulting in an increase in the incidence of insomnia in pregnant women.

Adjust the sleeping environment, you can do a relaxing massage or soak your feet in hot water before going to bed, turn off your mobile phone and TV to avoid disturbance by electronic devices as much as possible, and give yourself a quiet and comfortable environment. Adjust the mentality, so that people are in a good psychological state, the company of family is very important, pregnant women to maintain an optimistic mood is also helpful for sleep. When insomnia occurs, relax and take a warm bath before going to bed, without overthinking it.

Try to eat dinner early in the evening, and don't eat too much, so as not to affect sleep due to incomplete digestion. Put some light ** during pregnancy to relieve tension, and you can also eat more foods with more vitamins, such as black beans, black sesame seeds and other foods. The main thing is to adjust your lifestyle, mentality, and diet to improve your sleep.

Insomnia during pregnancy not only has some effects on the physical and psychological health of the pregnant woman, but also has some effects on the future health of the fetus, including psychological conditions and personality formation. For insomnia during pregnancy, we must pay great attention to it, and family members should also pay attention to it, accompany pregnant women to go out for a walk and bask in the sun, communicate more with pregnant women, accompany pregnant women to cultivate some hobbies, and listen to soothing **, which is good for pregnant women's sleep.

There are many women in the process of pregnancy, there may be insomnia, often insomnia will make pregnant women dizzy, neurasthenia and other symptoms, will seriously affect the health of pregnant women, will also affect the normal development of the fetus in the womb, after insomnia, pregnant women should also adjust in time to prevent insomnia from causing damage to their bodies.

During pregnancy, due to great changes in physiology and body, it will lead to mild or severe insomnia in pregnant women, and the appearance of insomnia will also affect the daily life of pregnant women.

1. Adjust your diet. There are many pregnant women who think that eating more food can enhance their own nutrition, and they will eat a lot of food every day, which will lead to indigestion and other symptoms in pregnant women, which will affect the sleep of pregnant women. Pregnant women must eat a reasonable diet.

2. Comb your hair before going to bed. You can comb your hair every night before going to bed, for 10 minutes each time, for about a week, **The effect of insomnia is very good. Pregnant women should also drink less water before bedtime, because drinking too much water at night can cause women to urinate frequently at night, which can lead to insomnia.

3. Listen**. Listening often** can relieve the pressure in the heart, especially before going to bed** is the best effect, and listening to some soft ** before going to bed can help pregnant women quickly fall asleep.

4. Adjust the rules of life. Nowadays, many young people often like to play with mobile phones and computers, and many pregnant women are no exception, pregnant women try to rest early at night, develop a routine of going to bed early and getting up early, do not stay up late, and try not to play with electronic products such as mobile phones and computers. In the middle and late stages of pregnancy, many pregnant women may have cramps, cramps in the middle of the night will seriously affect the quality of sleep, pregnant women must adjust their posture when sleeping, try to take the side to sleep, but also pay attention to the warmth of the lower limbs, because the cold of the lower limbs will cause cramps.

Insomnia in pregnant women will lead to loss of appetite and mental exhaustion during the day, which will affect the absorption of fetal nutrients in the body. Long-term insomnia can also cause endocrine disorders in pregnant women, which can affect the pregnant woman's body. After insomnia, pregnant women should actively make adjustments, adjust their daily diet, listen to some relaxing ** before going to bed, comb their hair more, and prevent cramps at night.

Be sure to go to bed early and get up early and don't stay up late, soak your feet before going to bed, drink a glass of hot milk, don't drink coffee, don't drink carbonated drinks, and be sure to move around more during the day.

You can drink a glass of warm milk, take a warm bath, or soak your feet in warm water before going to bed at night, or you can strengthen proper exercise during the day and do not sleep too much, which can improve insomnia.

You can drink a bag of milk before going to bed, you can also drink some special nutrients, or exercise more and soak your feet before going to bed.

Pregnancy and childbirth are a special stage for women, and the solutions to insomnia at this time are as follows:

1. Massage: relax the blood vessels and muscles of Wu Youxiao in the head and neck, which can play a role in soothing the head and helping women during pregnancy and childbirth to fall asleep smoothly;

2. Warm water soaking: taking about 40-45 warm water for 10-15min soaking can relieve the more tense situation, and at the same time, the fatigue of the lower limbs can also help sleep;

3. Soothing **: More women during pregnancy and childbirth have depression or anxiety, and the body consumption is relatively large. Listening to the soothing ** can relax the mood, reduce the state of anxiety, and play a role in helping sleep.

4. Topical essential oils or spices: such as amber or fragrance have a certain sleep aid.

If insomnia occurs during pregnancy, it is mainly due to the rise in hormone levels, and at the same time it is related to excessive mental stress, as well as other environmental factors.

It may be due to the snoring of people around her, as well as the influence of hormonal changes, pregnant women will have frequent urination, which will affect insomnia; You can listen to some soothing **, and you can eat more vitamin-containing foods, such as black sesame seeds and black beans.

Pregnant women will also have a significant increase in hormones in the future, which can easily cause mood changes, leading to insomnia, coupled with little exercise, it will also lead to insomnia; You can eat more millet sunflower seeds to promote the secretion of digestive juices, which is conducive to food absorption and sleep.

It is because the belly is very big and it is very uncomfortable to sleep, the hormones in the body are unstable, the pressure is too great, and thinking too much will lead to insomnia. You can soak your feet in hot water before going to bed, you can go out for a walk after eating at night, don't sleep too long during the day, you can choose to sleep on your side when you sleep, or you can buy a special pillow for pregnant women, which can improve insomnia.