What should I do if I don't sleep well during pregnancy? How long have you not slept well?

Many pregnant mothers have the common feeling of insomnia. As their bellies get bigger and bigger and the fetal movements become more and more obvious, getting a good night's sleep is becoming more and more of a luxury. So how can pregnant mothers get a good night's sleep?

Why pregnant mothers can't sleep well

After a pregnant mother becomes pregnant, her body undergoes a great change. The yin and yang in the body may temporarily lose balance, leading to mood changes caused by changes in the internal organs, which in turn cause symptoms such as insomnia. Insomnia refers to insufficient or incomplete sleep, not a state of complete insomnia. The reaction of pregnancy itself will affect the mood of the whole person, plus the occasional insomnia in the early, middle, and late stages, which is basically every day, is really terrible.

▲Pregnancy reaction: After 6 weeks of pregnancy, pregnant women will experience symptoms such as loss of appetite, picky eating, nausea, vomiting, dizziness, fatigue, etc. After 12 weeks, as the fetus grows and the uterus expands, most people will begin to have difficulty falling asleep. After 13 weeks, pregnant women's sleep will gradually decrease.

▲Head, chest, stomach, waist, and abdominal pain: A small number of pregnant women will experience increasingly severe headaches, as well as lower limb edema, increased blood pressure, and increased protein content in the urine. At this time, the possibility of gestational hypertension should be considered. Calcium deficiency caused by pregnancy, or chest pain caused by chest expansion due to the diaphragm being pulled higher. The slowing of the peristalsis of the digestive tract muscles can also cause a long-term feeling of fullness in the stomach. Some people even have constant acid reflux and heartburn and cannot fall asleep. The body becomes increasingly heavy, which can cause moderate lordosis of the lumbar spine and cause spinal back pain, especially for pregnant women with a retroverted uterus. The growing uterus will enter the pelvis, causing pain in the hip joint, which also causes less sleep at night.

▲ Hormone changes: Pregnant women are more sensitive mentally and psychologically, and their tolerance to stress is also reduced. They often suffer from depression and insomnia, which is caused by changes in hormone levels in the body. The hormones that affect the human body during pregnancy are mainly estrogen and progesterone, which can cause pregnant women to be emotionally unstable and overly stressed.

▲ Frequent urination: Frequent urination often occurs in pregnant women. Half of pregnant women may have frequent urination in the early stages of pregnancy, but in the later stages, nearly 80% of pregnant women are troubled by frequent urination and will get up at night to go to the toilet, which seriously affects the quality of sleep. Frequent urination is mostly caused by the enlarged uterus pressing on the bladder, making pregnant women always feel the urge to urinate.

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When 80% of pregnant women began to experience insomnia caused by these reasons, there were many "tools" on the market that claimed to help them sleep. I have only used two of them, so I would like to recommend them to you today.

◆Pregnancy pillow

Generally speaking, pillows are not used by pregnant women in the first one or two months, or even three months. They just take up space on the bed. Why not lie flat and have fun while your belly is small?

But I believe that many pregnant mothers have prepared this pillow at home early. According to the reputation of many pregnant mothers who cannot sleep well, the pregnancy pillow is regarded as a great "magic weapon" to help sleep during pregnancy.

But pregnancy pillows also come in various shapes, functions, imported and domestic, etc. How do you choose?

【1】U-shaped pillow

I started to have back pain very early, and when I was about three and a half months pregnant, I started to choose a pregnancy pillow for myself. A large U-shaped pillow is recommended by many pregnant mothers, but I think it takes up too much space. My original memory foam pillow was also very comfortable for sleeping, so I didn't consider it. Most pregnant mothers feel that they are surrounded and comfortable when lying down, but later they still feel that the space for turning over is too small and they are at a loss.

【2】Removable and non-removable H-shaped pillows

This is the pillow I am using now. Sometimes after I get up, this pillow becomes my backrest, hug, etc. The pillow core is not hard but not too soft, so it feels quite comfortable. The only bug is that I feel it is more and more serious recently, that is, the waist spacing is too wide, and the spacing cannot be adjusted. The height and size do not quite match my body shape. So I am considering putting it aside recently. But to be honest, this pillow should be suitable for pregnant women who are heavier during pregnancy. The detachable H-shaped pillow is what I am considering buying recently. First, the waist spacing can be adjusted, and the angle of supporting the belly is slanted, and the angle and length feel just right.

【3】Small triangular pillow and triangular long pillow

The small triangular pillow is small and does not affect the position. Some pregnant mothers will buy it to fill the empty space, but Lula's friends are simply... Everyone should consider it carefully. However, the triangular long pillow is still good. When edema may occur in the later stage, it can be placed at the head of the bed to pad the feet, which can prevent cramps during pregnancy.

【4】Others

There are other types of pregnancy pillows, such as dumpling-shaped ones, ones that only support the belly, ones that clamp the legs to fix the sleeping position, etc. I won’t list them one by one. Maybe my belly is not big enough. So I can’t feel the real meaning of each pregnancy pillow, but I know that the pillow I need most should be able to fully support my waist with a dimple, and can fill the gap under my belly well. But most pillows only protect the belly, which is not enough for everyone. So Lulamama has not found a good pregnancy pillow yet.

Sleeping spray

As the name suggests, the sleeping spray is the same as the moisturizing spray that pregnant mothers usually use, and it is used before going to bed.

Today, Lulamama recommends two models to you.

〓thisworks spray〓

This award-winning British brand is 100% pure plant essential oil. More than 80% of users have improved their sleep. If you spray it directly on your face, it will have a strong and pure lavender smell. It is recommended to spray it in the middle of the pillow. At the same time, it also has a special sleeping spray for babies.

〓AEY Anti-Aging Sleep Spray〓

The method of use is the same, just spray the pillow. It is safe and has no side effects, replacing the risks and side effects brought by sleeping pills.

Suitable for the crowd:

① Insomnia in middle-aged and elderly people: headache, dizziness, weakness all day long

② Women suffer from insomnia and dreaminess: dull skin, lusterless skin, acne

③ Stress and insomnia: prone to depression

④ Poor sleep quality during breastfeeding: causes edema, puffiness, poor metabolism, and swelling

⑤ Students sleep too little and cannot reach deep sleep: memory declines, concentration is poor, and grades drop

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In addition to these so-called external magic tools, I personally advocate food preparation.

Below I will share with you some foods that can relieve insomnia symptoms.

『The following information is summarized from @cheese mom』

【Intake more calcium-rich foods】

Calcium can help regulate heartbeat and muscle contraction. Calcium deficiency can cause cramps in pregnant women and affect sleep. Sufficient calcium supplementation can help stabilize emotions, eliminate tension and stress, and help the brain use tryptophan to produce melatonin, which helps to fall asleep.

It is recommended that pregnant mothers consume more calcium-rich foods such as: milk and its products, green leafy vegetables, dried fish, dried shrimp, kiwi fruit, black sesame, etc.

【Eat more foods containing magnesium】

Magnesium has the function of regulating nerve cells and muscle contraction, which can calm emotions and eliminate anxiety. If there is a lack of magnesium in the diet, it will cause tension and mood swings, which will aggravate the difficulty in falling asleep.

Increase your intake of B vitamins

B vitamins can maintain the stability of the nervous system and have a calming effect on emotions. Vitamin B1 deficiency can cause depression, and vitamin B6 deficiency can easily lead to anxiety and insomnia.

Cereal foods are rich in B vitamins. The content of B vitamins in refined white rice and sweets is extremely low, while the content in whole grains is several times that of refined white rice. It is recommended that mothers with insomnia replace rice for dinner with whole grains and beans, and take one pill of B complex vitamins every day.

Reduce caffeine intake

Caffeine can easily cause excitement, which can lead to insomnia and difficulty falling asleep. It is recommended that mothers with insomnia limit their intake of caffeinated drinks, such as coffee, strong tea, cocoa, etc. If they really want to drink, it is best to drink it before lunch.

【Eat a light dinner, don’t eat too late】

Eating stimulating food for dinner can cause excessive excitement, and eating late can also increase the digestive burden and affect sleep. It is recommended that pregnant mothers eat less spicy, less oil and salt for dinner, and dinner should be at least 3 hours away from bedtime. Of course, if you eat less for dinner, hunger will also make it difficult to fall asleep. You can drink a glass of milk as a midnight snack around 9 p.m.

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At the same time, the sleeping posture during pregnancy is also very important. It is not what the Internet says that you must sleep on the left side. In the early pregnancy (1-3 months), the fetus is still developing in the uterus in the mother's pelvic cavity. The maternal pressure is not heavy, so the mother can sleep in any position, lying down, lying on the side, whatever is comfortable. However, if you have bad sleeping positions such as sleeping on your stomach or hugging something, you should change them as soon as possible. In the second trimester (4-7 months), the mother's sleeping position is suitable for lying on her back or on her side, avoiding direct external force and paying attention to protecting the abdomen. If the mother has too much amniotic fluid, it will be more comfortable to sleep on her side. In the late pregnancy, that is, around 8-10 months, the sleeping position is more particular. As the fetus grows slowly, the abdomen also becomes larger, and the sleeping position will directly affect the safety of the baby and oneself. At this time, it is most appropriate to take the left side sleeping position, which can also relieve the pressure of the uterus on the artery, improve blood circulation, increase the blood supply to the baby, and be more beneficial to the growth and development of the baby. At the same time, it can also prevent lower limb edema. Of course, the most important thing is that the pregnant mother feels comfortable~

Well, after reading all these materials, I have summarized the methods to relieve and prevent insomnia. It must be dizzying. If you are too lazy to read the above, here are the three simplest suggestions for you:

1. Appropriate exercise:

After pregnancy, you should develop a habit of exercising. Even when your body is feeling the heaviest, you should insist on taking a walk. Take a walk outdoors for a while before going to bed to relax your mind. Take a bath or soak your feet in hot water before going to bed, and then go to bed. This will help you fall asleep smoothly.

2. Adjust your diet:

Due to calcium deficiency, pregnant women may suffer from leg cramps at night. It is recommended to take calcium supplements under the guidance of a doctor. Eat less refined starchy foods, such as white bread, white rice, and sweets, as these foods can easily cause an imbalance in blood pH and affect sleep. Pay attention to controlling salt intake, control water intake from dinner to bedtime, avoid eating irritating foods, such as fried foods, tea, cola, etc. Go to the toilet immediately when you feel like urinating to avoid aggravating frequent urination. If you really have difficulty falling asleep and it lasts for a long time, it is recommended to see a doctor.

3. Develop the correct sleeping habits:

It is recommended to consciously develop the side-lying sleeping posture with legs bent starting from the early stages of pregnancy. This will prevent the fetus from compressing the large blood vessels in the pregnant woman's abdomen, allowing blood to flow smoothly from the lower limbs to the heart, thereby reducing the burden on the pregnant woman's heart and ensuring quality sleep.

That’s all for today’s content.

I was supposed to have a yoga class tonight, but I'm still so sleepy that I can't open my eyes. I asked the teacher to change the class to tomorrow, but I still have to move around after dinner to get a good night's sleep. "Besides, Lula's dad will keep a close eye on me and make sure I exercise on time, so I can't be lazy."

I hope all pregnant mothers have a good sleep tonight. Don't forget to take a walk after dinner~