A good sleep will ensure the health of both pregnant mother and fetus.
Insomnia, difficulty sleeping is one of the common problems in pregnant women. According to Megan Baker – American gynecologist, frequent insomnia can reduce the immune system and increase discomfort such as nausea, headache, back pain, fatigue, … in pregnant mothers. To have a good, deep sleep for a healthy new day, pregnant mothers can apply the following 5 tips.
Drink less water after 7pm
After 7 pm, she should not drink too much water to avoid having to go to the toilet at night. However, mothers should not stop drinking water completely because it can lead to a risk of dehydration.
“In the last months of pregnancy, before going to bed, she should walk gently and try to go to the toilet once before going to bed to empty the bladder,” Meghan said.
Another tip to help your mother sleep better is to place a pillow on your head to make your head higher than your feet. The expert advised his pregnant mother to do so because the progesterone level is higher during pregnancy to relax the valve at the top of the stomach. This can lead to heartburn, indigestion and result in insomnia. Lying in your head posture higher than your feet will help limit stomach acid back up.
Hold the pillow
Pelvic pain due to heavy pressure of the abdomen is also one of the causes of difficulty sleeping during pregnancy. To solve this problem, the mother can attach a pillow between her legs and put a ball on her stomach to help relieve the pressure.
Do not let the room get hot
You can only go into the deep stages of sleep and produce melatonin when your body temperature drops. But the increased blood volume and hormonal changes during pregnancy make the mother’s body temperature high. Therefore, the mother should ensure the bedroom is airy and cool. During high-temperature days, pregnant mothers can use air conditioning to reduce the temperature. However, when turning on the air conditioner, the mother should also cover a thin blanket to prevent colds.
Snack before sleeping
About 2 hours before bedtime, pregnant mother eat half a dry banana with honey and drink a small glass of milk. Banana and milk are good sources of tryptophan, producing melatonin hormone when sleeping. Honey also contains sedative properties, so eating these foods before going to bed will help your mother sleep better.
In addition, cramps are also the cause of mother waking in the middle of the night and the cause of cramps may be due to magnesium deficiency. Meanwhile, bananas are very rich in this mineral.