As is well known, sleep is the most complete and thorough time for humans to rest, and high-quality and effective sleep can give everyone a very energetic mental state during the day. On the contrary, if you sleep poorly at night, your mental state during the day is likely to be low. So, how much sleep is appropriate for pregnant women every day?
How much sleep is suitable for pregnant women every day
The time required for pregnant women to sleep varies from person to person, just like normal people, usually 8 to 10 hours is the best. The most important thing is for pregnant women to have sufficient sleep. If sufficient sleep cannot be guaranteed, it will affect the mood of pregnant women. Negative emotions are the archenemy of pregnancy, not only exacerbating pregnancy reactions, making pregnant women's appetite worse, affecting nutrient intake, but also causing changes in endocrine function and blood composition, resulting in an increase in harmful chemicals to the nervous system and cardiovascular tissues, leading to a sharp increase in fetal movement frequency.
Methods to improve sleep for pregnant mothers
Taking a warm bath before going to bed (the water temperature must not be too high) is conducive to relaxation. A cup of hot milk or a bowl of oatmeal Congee before going to bed is also conducive to sleep. Maybe finding a comfortable position will help.
You can try using calcium rich foods such as yogurt, almonds, or sesame seeds as a late night snack. Foods rich in vitamin B6, such as green leafy vegetables and whole grains, also help with sleep.
Lying on the left side can relieve pressure on the back and ensure sufficient blood supply to the placenta and fetus. You can prepare more cushions to support your right leg or stomach, which will make you feel very comfortable.
It is also important to relax one's mood. Play some soft music, place your hand on your belly, think of the baby inside, imagine his little body curled up in your uterus, waiting to be born. At the same time, pay attention to your breathing, especially exhaling, to be steady and controlled.
For pregnant mothers, pregnancy still consumes a considerable amount of physical energy, and most of them have to drag their heavy bodies to work, which makes them very tired after work at night. At this point, a high-quality and sufficient sleep is particularly important. If pregnant women experience insomnia, they should consult a doctor in a timely manner.
