Many quasi -mummy is troubled by insomnia, and symptoms such as heartburn, cramps, frequent urination, dreams, and back pain are the "culprit" that affects sleep.After you are pregnant, how much score do you give your sleep quality?Is there any way to improve sleep?This issue will talk with you and sisters.
Small sleep quality test during pregnancy:
The prospective mommy can take out paper and pen, write down the following 10 test questions, the scoring method and sleep quality assessment are below the question.
1. When sleeping, the legs are cramps, and sometimes they can’t even sleep.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
2. After pregnancy, the number of night urine increases, and often goes to the toilet at night.
A. Motive 5 times or more one night
B. 3-5 times a night
C. Occasionally 1-2 times on it
3. When I go to bed at night, my heartbeat is accelerated, and sometimes there is a shortage of breathing.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
4. In the night, the stomach feels burning, and it is bulging and swollen.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
5. Love dreaming, and sometimes it will be made several nights.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
6. Stress in mental stress, always worry that the baby baby is not healthy and safe enough.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
7. Every night, I feel so depressed, aggrieved, and always want to cry.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
8. I often feel backache when I sleep, and it is difficult to fall asleep no matter how to adjust the sleeping position.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
9. The feet or the whole body is severe and difficult to fall asleep.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
10. Strict pregnancy and vomiting at night.
A. Often like this (or have been so long for a long time)
B. Occasionally, this happens
C. This is not the case for the time being
The above 10 choices are 0 points for selection A, 5 points for B, and 10 points for C.After the prospective mummy statistics, let’s take a look at the results of your sleep quality assessment together-
Specific mommy with scores at 80-100:
The prospective mummy at this stage, first of all, congratulations, you may be in a relatively comfortable stage during pregnancy, and the symptoms of various pregnancy have not had too much impact on your sleep.At this time, in addition to maintaining good sleep habits and sleep quality, you can add appropriate exercise during the day, such as walking, yoga, doing pregnant women, etc.Interference is also very helpful for childbirth.
Specific mommy with a score at 50-75:
Specific moms with a score of 50-75 points. Your sleep quality is average, which may be related to common expectations such as edema, backache, heart burning, frequent urination, and dreams.Xiaobian suggested that expectant moms can use hot water to bubble feet and drink a cup of warm milk before going to bed. Do not do too intense exercise before going to bed. This will easily lead to excessive excitement with your baby.If you really want to move, the soothing yoga can also relax the body and mind.In addition, doing music prenatal education and reading prenatal education before going to bed can not only enlighten the fetus, but also make the prospective mummy more relaxed and peaceful, which is conducive to sleep.
Specific mommy with scores at 0-45:
In the prospective mommy with a score of 45 or below, your sleep may not be ideal.Maybe you just enter the early pregnancy of the severe reaction, or the abdominal pressure is increasing.Regardless of the stage, these pregnancy responses have affected your sleep.Xiaobian suggested that when there is a serious sleep, easy to wake up, or dreams, you should communicate with your obstetrician and gynecologist in time to make appropriate adjustments to sleep habits and sleep status.
Discussion camp of prospective mothers:
After finishing the small test, let’s take a look at what the expectant mothers and the new moms say- ——
@: After pregnancy, I often insomnia and always run to the toilet at night. The most powerful time went 3 or 4 times in an hour.
@: I slept well in early pregnancy and in the second trimester when I was pregnant with Dabao, but in the late stage, I felt a bit difficult to breathe, and I always felt like something was pressed.
@小: When I was pregnant with my baby, I was particularly able to sleep. It may be more than 6 months. The whole person’s back pain and back pain, the stomach is still uncomfortable, it is really hard to sleep all night!
@: I am 8 months pregnant now, let alone sleep at night, and I don’t even sleep well.Will the baby sleep well in the future?
@: I slept well during pregnancy, but occasionally to pee.
Experts and scholars come to support:
The expectant mummy is affected by hormones during pregnancy, the ability to resist pressure is easy to become lower, and it is more sensitive to mental and psychologically. In addition, the symptoms of various annoying pregnancy symptoms are prone to insomnia.When encountering insomnia, you can try the following solutions:
1. You can use multiple soft pillows or pregnant women’s pillows to make yourself more comfortable and speed up.
2. Drinking a cup of hot milk before going to bed can speed up, but do not drink too much, so as not to sleep because you want to go to the toilet frequently.
3. Don’t worry too much about sleep, otherwise you can’t sleep because of panic.
4. Diet therapy is the best treatment for insomnia. Expectant mothers can try the following:
(1) A tablespoon of vinegar, pour a cup of warm boiling water to drink, you can hypnotize and sleep sweetly;
(2) Eat an apple before going to bed, or put a peeling or cut citrus on the bedside table. The insomnia expectant mothers can smell their aroma, which can calm the central nervous nerve and help sleep;
(3) The onion is smashed in an appropriate amount, put it in the bottle, and put it on the pillow before going to bed to smell its breath. Generally, you can fall asleep after a while.
Expert tips: Successful sleep can make expectant mothers and fetal baby healthier in this special 10 months. If long -term insomnia, palpitations, dreams, etc., the prospective mummy will communicate with the doctor and be symptomatic under the guidance of the doctor.treat.
★ Do you sleep well during pregnancy?Is there any sleep trouble?
(The above content was published by the happy pregnancy HY280T)
