What should pregnant mothers do if they can't sleep in the third trimester? How to solve it?

Most of the causes of insomnia during pregnancy are the changes of hormone levels in the body, which makes the body and mind more sensitive. At the same time, the uterus gradually squeezes the bladder, increasing the frequency of going to the toilet, backache and other physical discomfort, leading to sleep discomfort and affecting the quality of sleep. So what's the solution ~

1, control the amount of drinking water

With the gradual enlargement of the uterus, the bladder will gradually contract when squeezed, and the frequency of pregnant mothers going to the toilet will gradually increase, especially in the third trimester. Therefore, it is best to reduce water consumption 1 2 hours before going to bed. It is best to drink a small glass of milk before going to bed, because milk contains a tryptophan component, which has the effect of calming and calming the nerves, can effectively help improve insomnia symptoms, and can also supplement calcium to help the baby develop healthily ~

Step 2 adjust your sleeping position

Sleep mainly on the left side in the third trimester, because sleeping on the left side can reduce the pressure on pregnant mothers' blood vessels, ensure the blood circulation of the body, provide blood supply for the fetus, ensure the nutrients necessary for growth and development, and also help the kidneys to eliminate waste and urine.

Step 3 massage properly

In addition to developing regular sleep habits, regular massage can also effectively shorten the time to fall asleep. At this time, the pregnant mother may wish to teach her father to learn some simple massage methods to improve the quality of sleep during pregnancy. First pat the sides of the head with both hands, then pat the forehead, then pat the back of the head, and repeat 50 times. Head massage can stimulate the head to a certain extent, promote the blood circulation of the head, increase the body's resistance, relax the nerves, eliminate the pressure on the brain, and play a role in helping sleep.

4. Adjust the tension

As the expected date of delivery approaches, expectant mothers pay too much attention to the fetus, and anxiety often makes the nervous system tense, which in turn affects the quality of sleep. At this time, pregnant mothers need the care of their families and the companionship of friends to find enough sense of security. In addition, pregnant mothers had better watch less TV before going to bed. The flashing lights on the TV screen will stimulate the nervous system of the brain, making it difficult for pregnant mothers to fall asleep. Some pregnant mothers' emotions tend to fluctuate with the changes of the plot. Therefore, you can read a book before going to bed, or take a hot bath to relax and help you sleep.

Mothers in the third trimester will have various physical and psychological discomforts, which will inevitably affect the quality of sleep. At this time, mastering these four methods to deal with insomnia can effectively improve the quality of sleep, ensure that mothers maintain a good state during pregnancy, and live a beautiful and relaxed maternity life.