As the belly gets bigger and bigger, it is very important for mothers to sleep in the third trimester. Some mothers often toss and turn all night because of prenatal anxiety. After a few days, I not only looked very pale, but also had a particularly bad mental state. So, today we will talk about science: those things about sleep in the third trimester.
The best sleeping position in the third trimester is the left lateral position.
Why the left lateral position? It turns out that the sleeping position in the left lateral position is conducive to changing the right rotation of the uterus, reducing the tension of uterine blood vessels, ensuring the blood flow of the placenta, and is conducive to the development of the fetus. In addition, the left lateral position helps to change the right hand uterus into a straight position, thus achieving the effect of normal fetal position conversion and normal delivery.
In addition, the pregnant mother's sleeping position on the left side is also beneficial to the fetus to better obtain oxygen, nutrients, discharge carbon dioxide and waste, and at the same time, it can avoid the oppression of the uterus on the inferior vena cava, reduce the edema of pregnant women's limbs, promote blood circulation and reduce the risk of premature delivery. Therefore, during pregnancy, especially in the third trimester, it is best to take the left lateral position.
The left side is uncomfortable for too long, and the left and right positions should be alternated.
The left lateral position is the ideal sleeping position for pregnant mothers, but it does not guarantee that pregnant mothers sleep in this sleeping position all night, and it is uncomfortable to keep a position for a long time, so pregnant mothers can alternate the left and right lateral positions appropriately. However, it is important to note that the sleeping position in the third trimester cannot be supine or right! ! !
Lying on your back and on your right side will compress the inferior vena cava, affect blood circulation and reduce blood circulation of lower limbs; Correct sleeping posture will affect the blood supply of the fetus, resulting in chronic hypoxia of the fetus, which will have a serious impact on the fetus.
If pregnant women have edema of lower limbs or varicose veins of legs, it is best to raise the legs appropriately when lying on the left side to facilitate blood return and reduce edema of lower limbs.
Sleep must be guaranteed.
In addition to taking the correct sleeping position, we should also ensure adequate sleep. Doctors advise pregnant women to keep at least 9- 10 hours of sleep in the third trimester, and maintain the best sleep quality and develop regular sleep habits.
Create a good sleeping environment
Good sleeping environment, soft light and suitable temperature. The suitable indoor temperature is 17℃-23℃ and the suitable indoor humidity is 40%-60%. It can also be used with indoor air purifier to purify and disinfect indoor air frequently. In addition, listening to soothing music before going to bed is helpful for prenatal education on the one hand, and can also make you feel peaceful and quiet to sleep on the other hand.
A mattress that is too soft is not suitable for pregnant women. It is advisable to lay a 9 cm thick cotton pad on a brown mattress or hard bed, and pay attention to the softness and height of the pillow.
In order to help pregnant mothers sleep better, the following small series also recommends three recipes for calming the nerves during pregnancy, hoping to help everyone.
Recipe 1. Sliced lettuce
Required materials: lettuce 300g, lean meat 150g, a little soy sauce and a little cooking wine. Salt, vinegar, egg white, starch, starch water, chicken essence, onion and ginger slices are appropriate.
Specific practices:
Peel lettuce, wash, slice, wash lean meat and slice;
Put lettuce and sliced meat in a bowl, add salt, soy sauce, cooking wine and egg white, stir together, and then add appropriate amount of starch to grab and size;
Heat the oil in the pan to 80% heat, saute shallots and ginger slices, add lean slices and stir fry, then add lettuce, cooking wine, soy sauce, vinegar, salt and chicken essence and stir fry together. When it is almost cooked, add a little starch water to thicken it, stir fry evenly and serve.
Efficacy: Lettuce contains iodine, which has a calming effect. Regular consumption helps to eliminate tension and help sleep. In addition, the rich fluorine in lettuce can promote the growth of teeth and ilium.
Recipe 2: Lycium barbarum leaf celery porridge
Required materials: 75g of japonica rice, 30g of Lycium barbarum leaves, 60g of celery and 2g of salt.
Specific practices:
Wash and chop fresh celery and medlar leaves.
Put the japonica rice in a casserole, add water and cook it into porridge. Then add celery and medlar leaves, cook for a while, and season with salt.
Efficacy: celery can precipitate an alkaline component, which has a calming effect on pregnant mothers and can soothe the nerves. Lycium barbarum leaves are rich in betaine, rutin, various amino acids and trace elements, and have the health care functions of nourishing the liver, improving eyesight and calming the nerves.
Recipe 3, ginseng jujube soup
Required materials: 3 grams of ginseng and 4 jujubes.
Specific practices:
Cleaning Ginseng Radix and Fructus Jujubae, and placing in a stew;
Add appropriate amount of water and stew 1 hour. Take it warm twice, and ginseng can be used for 2 ~ 3 times.
Efficacy: This soup is suitable for palpitation and insomnia with shortness of breath and fatigue caused by pregnancy.