Tips Mengatasi Gangguan Tidur Selama Kehamilan
Cobalah tips-tips untuk mendapatkan beberapa kenyamanan bagi anda yang sedang hamil selama trimester pertama Anda :
Kondisi : sakit pada dada membuat sulit untuk mendapatkan kenyamanan
Bagi banyak wanita , gejala kehamilan pertama adalah pegal, payudara bengkak disebabkan oleh peningkatan hormon dan aliran darah. Perubahan positif secara keseluruhan karena tubuh sedang mempersiapkan dalam penyesuain menyusui.
Solusi
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Mulai tidur di salah satu bagian sisi anda, yang merupakan posisi yang optimal untuk makanan janin. Sebagai payudara Anda tumbuh, pastikan Anda mengenakan bra yang pas. Pertimbangkan memakai bra tidur khusus ibu hamil, dan memeluk bantal tubuh untuk membantu Anda melindungi payudara sensitif Anda .
Kondisi : Anda terbangun dan sering pergi ke kamar mandi
Pergi ke kamar mandi lebih sering dari biasanya selama trimester pertama dan seterusnya. Volume darah meningkat sebesar 50 persen selama kehamilan, dan yang meningkatkan jumlah yang Anda buang air kecil sebesar 50 persen.
Solusi
Mengurangi asupan cairan beberapa jam sebelum tidur akan tetapi pastikan untuk mendapatkan banyak cairan di siang hari untuk mengimbanginya. Untuk memudahkan transisi tidur kembali, hindari terlalu banyak cahaya. Jauhkan lampu malam di dalam kamar mandi untuk menghindari overhead lampu terang dan menahan diri untuk memeriksa telepon Anda (teks yang bisa menunggu sampai pagi! ) .
Kondisi : Ibu hamil terlalu mual ketika akan tidur
Meskipun sering disebut sebagai ” morning sickness, ” mual selama kehamilan dapat muncul setiap saat, siang atau malam hari .
Solusi
Makan kecil, sering makan sepanjang hari untuk membantu memerangi mual. Untuk menjaga kadar gula darah, merekomendasikan menikmati camilan tidur protein atau lemak, seperti keju atau selai kacang, dan menggigit kripik hal pertama di pagi hari. Bagi kebanyakan wanita, mual hilang sekitar akhir trimester pertama.
Kondisi : Berbaring membuat mulas ibu hamil semakin buruk
Tidak ada yang seperti memanjakan diri dengan ngidam selama kehamilan (pedas atau asam), Hanya untuk menyesal ketika Anda merasa terbakar tidur pemadam di dada dan tenggorokan. Progesteron melemaskan otot-otot halus, termasuk pembukaan antara perut dan kerongkongan.
Solusi
Makan malam lebih awal, sebagai makanan berat sebelum tidur adalah resep untuk menghindari mulas. Makan perlahan dan pilih makanan mana yang menyebabkan masalah mulas lebih parah. Daripada berbaring datar, mengangkat kepala Anda baik dengan bantal tambahan atau dengan menaikkan kepala tempat tidur Anda
Kondisi : Tidak bisa tidur ketika anda mengalami stress
Banyak perubahan terjadi selama trimester pertama, sehingga tidak mengherankan jika Anda mengalami kesulitan santai. Tubuh Anda ingin istirahat, tapi pikiran anda bermasalah dengan beberapa gangguan yang justru membebani anda .
Solusi
Sebagai permulaan, hindari kafein dan gula, bahkan jika Anda tidak hamil. Jika Anda merasa stres. Misalnya, jika Anda gugup tentang kelahiran, Anda bisa mendaftar untuk mengikuti kelas yoga untuk meringankan pikiran Anda. Sebelum tidur, anda dapat menetap dengan kegiatan menenangkan : mandi hangat atau mandi, secangkir susu hangat atau teh tanpa kafein, musik yang tenang atau latihan relaksasi .
Tips bagi anda jika Anda mengalami kesulitan tidur tapi tidak yakin mengapa, berbicara dengan dokter Anda. Sehingga mendapatkan solusi yang terbaik untuk anda selama menjalani kehamilan terutama yang bermasalah dengan kesehatan anda.
Selain sebagai media informasi kesehatan, kami juga berbagi artikel terkait bisnis.
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