How to sleep more comfortably in the third trimester?
If you want a comfortable sleep in the third trimester, pregnant mothers may wish to try the following methods:
Lie on your back with your knees down on the mat.
Put a pillow under your knees, or two layers of chair cushions. Pregnant mothers can put one leg on the pillow or both legs on the pillow. Keep this posture while sleeping, and the pregnant mother will sleep more stably.
Lie on your side with a cushion between your legs.
In the third trimester, the pregnant mother's abdomen bulges greatly, so it is easier to lie on her side when sleeping. The pregnant mother bends her legs and then puts a pillow between them. This posture helps the pregnant mother to reduce the pressure on the abdomen, and the gravity formed by the leg pressed on it will be mostly dissolved by the pillow, which will make the pregnant mother feel very comfortable.
Lie on your side, and put cushions on your feet and abdomen.
In addition to the above methods, when lying on the left side, the pregnant mother can add a pillow under her abdomen. In comparison, this posture has a better effect of reducing abdominal pressure and can make the pregnant mother fall asleep more easily.
Lie on your side, with cushions under your feet.
If the pregnant mother has edema in her legs in the third trimester, put a pillow under her feet to raise her feet when lying on her side, which can promote the return of blood and reduce edema.
Improper sleeping position in the third trimester.
Improper sleeping position 1: supine
Experts from Mama. com reminded that pregnant mothers who like to lie on their backs should pay attention, and it is not appropriate to take a supine sleeping position in the third trimester. Because with the continuous growth of the fetus, when sleeping on the back, the enlarged uterus compresses the inferior vena cava, which hinders the blood return of the pelvic cavity and inferior vena cava, which not only causes edema or varicose veins in the lower limbs and vulva, but also reduces the amount of blood returned to the heart by the lower limbs, leading to a rapid decline in cardiac output, blood pressure, cerebral ischemia and hypoxia. Pregnant women will feel dizzy, panic, nausea, suffocating and other symptoms, pale face, weakness of limbs, cold sweat and so on. If the above symptoms appear, you should immediately take the left lying position, blood pressure can gradually return to normal, and the symptoms will disappear.
Improper sleeping position 2: lying on the right side
In the third trimester of pregnancy, the uterus continues to grow, even occupying the whole abdominal cavity. The tissues and organs adjacent to the uterus are squeezed, and the uterus rotates to the right to varying degrees. If the pregnant woman takes the right lateral position at this time, it will aggravate the rotation of the uterus to the right, which will make the ligaments and mesangium that maintain the normal position of the uterus in a state of tension. The blood vessels in the mesentery are pulled, which affects the blood supply of the fetus, resulting in chronic hypoxia of the fetus, and even suffocation and death of the fetus in severe cases.
Improper sleeping position 3: Lie prone
Among all sleeping postures, sleeping on your stomach is the most influential, because it will make the lumbar spine more convex and pull the back muscles forward, which will inevitably have an impact on your body in the long run. Pregnant women lying prone with a big belly will press the aorta, which will affect the baby's need for oxygen and blood.
Disadvantages of lying prone: it may oppress the fetus.
Ways to help sleep in the third trimester.
1, a good environment gives you a good bedtime mood.
⑴ Quiet bedroom: The bedroom should be far away from the living room and kitchen, and avoid the noisy street.
⑵ Fresh air: Open the window and ventilate for 30 ~ 60 minutes before going to bed to keep fresh air indoors. Don't forget to close the window before going to bed, lest you catch cold.
⑶ Neat room: The bedroom is not necessarily large, but it must be neat and orderly, so as not to cause "seeing upset" and sleeping uneasily.
(4) Wide bed: A pregnant mother with a big belly must sleep in a wide bed, so that she can stretch and avoid falling to the ground.
5. Clean bedding: There are not only sheets, bedding and pillows on the bed of pregnant mothers, but also cushions and pillows. More than two sets should be prepared to change frequently and keep it clean and tasteless.
2, resolutely do five "no", so that psychological and physical comprehensive and relaxed.
(1) Do not burn the midnight oil.
(2) Do not do strenuous exercise.
(3) Don't eat and drink a lot within 2 hours before going to bed.
(4) Don't watch exciting film and television dramas and books.
5] Don't discuss worrying or disturbing topics.
3. Try to be comfortable-the guarantee of deep sleep.
Take a hot bath or soak your feet with hot water before going to bed. Blood circulation will make you comfortable.
⑵ Replace the hard mattress with a soft mattress, so that it can be attached to your body, instead of contradicting you.
⑶ Choose the most comfortable sleeping position, and follow the wishes of the body and mind.
The above mainly introduces the methods of sleeping well in the third trimester, and expectant mothers who are troubled by insomnia can try the above methods ~