What can I do besides counting sheep when I can't sleep?

After pregnancy, many Ma Ma have this experience: lying awake in bed, the sheep is still extremely awake after counting from one hundred to one thousand, and still can't sleep after changing N postures.

The most painful thing is to wake up in the middle of the night, and I can't sleep when I open my eyes. I woke up in the morning and found that my dark circles in the mirror were more obvious than those of pandas. It doesn't matter if you don't get enough sleep. I'm afraid it will affect the growth and development of the baby. How can I sleep well? Mother chestnut told you ~

1. Why can't I sleep?

Insomnia is actually a universal problem. On the day before going out for a trip, before a major exam or interview, excessive excitement and sudden pressure will make us sleep badly, and so will pregnancy.

After pregnancy, the hormone level in pregnant mothers has changed, so they become mentally and psychologically fragile and sensitive, and their ability to withstand stress has become worse. We can't control the changes of hormone levels in the body, but as long as we follow the following methods, we can also effectively improve insomnia.

The key to improve insomnia is to break the vicious circle.

Many expectant mothers who are waiting at home can't sleep at night and start to feel sleepy in the morning. In order to keep enough sleep time, they slept until the afternoon. This seems to be a good rest, but in fact it disrupts the body's biological clock and falls into a strange circle of sleeping in the morning and getting up in the afternoon.

Mother Chestnut suggested not staying in the bedroom except sleeping. Try not to lie down even if you are sitting in front of the sofa watching TV. Set a good sleep time every day, go to bed on time, get up when you should, and don't stay in bed.

Although it is a little painful at first, your body can receive the signal that you want to adjust your biological clock, and it only takes a week to adjust your work and rest.

Respect your ancestors.

In ancient times, people worked at sunrise and rested at sunset; But technology brings light and noise to our lives, which puzzles our brains. The circadian rhythm of our body is controlled by a part of the brain called suprachiasmatic nucleus. This part of the cells will respond to light signals and dark signals and wake up the body through the brain.

When we wake up in the morning, it will release the hormones we need, such as cortisol. At the same time, it will also reduce the release of melatonin, so that we can better adapt to the daytime environment.

In order to keep the brain and body in sync, we can make some preparations before going to bed.

◆ Put a dim light in the bedroom, and dim the light two hours before going to bed to adapt the body.

◆ Change all the bedding into dark colors. Studies have shown that dark mattresses are more likely to make people want to sleep.

In order to isolate external interference, mothers can prepare earplugs and eye masks.

If the growing belly makes you uncomfortable, you can also try the pillow for pregnant women recommended by Lizi's mother.

If there are symptoms of edema or varicose veins in the lower limbs, it is best to pad your legs with a pillow when sleeping, which is conducive to blood return.

4. Move a kinetic energy to make you fall asleep faster.

Yoga before going to bed is one of the most effective ways to fight insomnia.

Not all yoga can help us sleep, but some relaxing yoga moves can make us better enter sweet dreams.

The following yoga moves are more suitable for mothers in the first and second trimesters. It only takes 15-20 minutes to help you sleep well until dawn. Mothers in the third trimester had better take a walk before going to bed ~

◆ Baby style

1. Open your knees to hip width, kneel on the mat and put your big toe behind your back. Take a deep breath, and when you exhale, press your body down on your thighs. Stretch the spine and neck as much as possible, and feel the ribs away from the coccyx and the top of the head away from the shoulders.

2. Put your arms on both sides of your legs, palms up, or try to put them in front of you.

3. Keep this posture and complete 10 breaths.

◆ Simple torsion type

1. Lie flat on the bed, with your hands fully extended to your sides, your knees bent into an arch and your feet flat on the bed.

2. Keep your upper body still and slowly lead your body to the right with your knees until your legs are attached to the bed surface.

3. Keep the upper body still, and the knees guide the body from the right side of the bed to the left side slowly.

◆ Lift your feet.

Raise your legs against the wall, put a small pillow under your hips, and stretch your toes as much as possible, which will help to relax the muscles at the back of your calf and reduce the feeling of swelling and discomfort.

Good sleep is very important for pregnant mothers, and nutritional supplements during pregnancy are also very important for pregnant mothers.

After pregnancy, especially in the second and third trimester, the baby needs a lot of calcium for growth and development, and the main source of calcium is milk or dairy products. Therefore, we suggest that expectant mothers drink 500 ~ 600 ml of milk every day, and add a 600 mg calcium tablet on this basis. If drinking milk is uncomfortable, then choose to drink yogurt. Of course, some expectant mothers really don't want to drink milk, but they can also drink mother's milk powder, because mother's milk powder may lose some fat and supplement DHA, choline and other nutrients, which is also helpful for the baby's brain development.

Highlight: Qifu's pregnant mother milk powder is very suitable for mothers who don't like milk very much. Because the taste is very light, there is no taste and no discomfort. Moreover, this is low-fat milk powder with low fat content, which is a good choice for moms who want to exercise and refuse fat. Then, DHA, choline, protein and other nutrients are also guaranteed, which is also helpful for the baby's growth. Chestnut's mother said she was at ease about it.

# Mama Li said #

Sleep is not a matter of how many hours you sleep, but the quality of sleep is an important factor to determine whether you are energetic when you wake up the next morning.

So the most important thing is not to worry about falling asleep, whether it is artificial light or noise. Lie in bed, relax yourself, and leave the rest to the body and technology.

If you have a better trick to help sleep, please leave a message at the end of the article and share it with more mothers!