No more insomnia!

No more insomnia!

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Sleep is one of the most curious subjects of our readers expecting a baby uyku Sleep is one of the cornerstones of a healthy and balanced life is of special importance for the pregnancy period. Gynecology and Obstetrics Specialist. Kagan told us Kocatepe.

Sleep is a period in which all living things need and beyin recover beyin themselves by slowing down the functions of all body organs, especially the brain. Neurotransmitters, which are located at the connection points of our neural networks and provide the transition between two nerve cells, are constantly renewed. An important part of this regeneration occurs during sleep. The neurotransmitters, which are exhausted as a result of intensive work throughout the day in the brain, which are responsible for the regular and interconnected functioning of all organs, are regenerated during sleep.
Symptoms such as fatigue, tension, irritability and headache may occur in a person who does not sleep well. Moreover, daily life may become unbearable after a period of time, as brain activities such as healthy decision making and attention gathering can be adversely affected.
As a result of changes in your body from the very beginning of your pregnancy, your brain starts to signal that you need more rest. You will feel tired during the day and need more rest and sleep. However, some discomfort that may occur in the last months of your pregnancy may disrupt your sleep patterns. You may have difficulty falling asleep or maintaining an uninterrupted sleep due to heartburn, contractions in the legs, frequent urination.

It may be inconvenient to consider insomnia as part of the normal course of your pregnancy. Instead, it will be possible to improve your sleep quality when you analyze why you can't sleep and take precautions. If the measures you take cannot eliminate the factors that disturb your sleep, you should consult your doctor and use the medications recommended.
• Keep dinner light. If you have a stomach problem and do not take medication, be sure not to eat for two hours before bedtime and to have a light evening meal. Your dinner doesn't necessarily have to be a full dinner with plenty of calories. An evening meal in the form of breakfast can help reduce your stomach burns.
• Do not fill your stomach. Be careful not to fill your stomach with liquids. Because overfilling the stomach also increases the burning of the stomach. Heartburn is due to the inadequate functioning of the lid between the esophagus and the stomach that provides a one-way passage from the esophagus to the stomach. Due to the physiological relaxation caused by pregnancy, acidic fluid escapes from the stomach to the esophagus, especially when intra-gastric pressure is high. This fluid arouses burning and pain in the esophagus which is not used to the acidic environment.
• Do not drink with food. Taking the fluid between meals and meals will also reduce your complaints. When you take fluids with meals, your stomach gets more, which increases your heartburn complaints. When you eat between meals, the stomach has been opened because digestion has taken place, so your stomach does not overfill.
• Lie on a high pillow. If you sleep with a slightly raised head (for example, by placing a double pillow under your head), your heartburn may be reduced. This measure may also provide a solution for mothers who experience nasal congestion.

• Pay attention to fluid intake at night. During pregnancy, you should take care to take enough fluids, especially in the summer. However, taking a significant portion of the daily amount of water during the day and early in the evening, reducing your fluid intake near bedtime will reduce your complaints of waking up to get to the toilet at night. As you know, as the uterus grows, it puts pressure on the bladder, and even when your bladder is full, you need to urinate because of its reduced capacity.
• Avoid caffeine. Cutting coffee, tea and cola drinks early in the evening reduces the chance of getting up at night. Furthermore, the caffeine and theine contained in these drinks show “sleep-depressing” properties as central nervous system stimulants.

In the last months of pregnancy, contractions may occur on your legs. The main cause of cramps is the lack of sufficient magnesium and calcium in the blood. Since calcium transfer from bone to blood is a relatively slow process, sometimes contractions of the legs may occur. Instead of taking immediate calcium or magnesium therapy, first increase your calcium and magnesium intake. These ingredients can be obtained from foods such as milk and dairy products, almonds, figs (including dried figs) and spinach.

Two exercises against cramps:
• Rest your hands on a firm place. Slide your cramped leg back as far as you can without bending the knee. In the meantime, you can bend your other leg from the knee. When you have difficulty, hold your leg as long as you can. Move your stretched leg “by spring”.
• Lie down. Tell your partner to press one hand on your cramped leg to the knee, and the other hand to stretch your soles towards you. In this exercise, your foot creates a 90-degree angle with your leg. It is normal for you to feel a slight pain in your calves. Your partner can help relieve cramps by moving your foot back and forth with soft moves.

• The features of your bed are also very important for a healthy sleep. A very hard mattress may make it difficult for you to sleep, while a very soft mattress may cause you to wake up with low back pain. You should pay attention that your bed has orthopedic features.
• The best sleeping position in the late pregnancy is the left side. You can put a pillow underneath to support your belly. Also, a pillow (which can be your comforter) between two legs can help protect you from low back pain.
Most of us are in a stretched position in bed, one side, one side, we're standing. It is impossible to have a comfortable sleep while some of our brains deal with unnecessarily strained muscles.
• Try to relax and unwind. This is not only necessary for you to fall asleep, but also for the quality of sleep.
• Your breathing pattern is very important. When you try to fall asleep, you will see that your breathing pattern is disrupted when you think about the problems that occur during the day. If you have problems to resolve, you should postpone them to another time. Write down on a piece of paper to solve your problems the next day. Thus, you will eliminate your fear of unutma forget your problems ”.
• Be in positive emotions and thoughts. Remember that thoughts are the ancestor of emotions. If you think of positive things while falling asleep, you will feel positive emotions and sleep more comfortably. Make yourself a paradise of your dreams and try to imagine what you will feel in this paradise with your five senses. You will be asleep until this dream is formed.
• If nothing works: Try classic methods; sheep counting, like counting down from a certain number.
• If none of these benefits, tell your doctor.

Source: “Bebek en Magazine by E-Bebek

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