14 Tips for Expecting Moms to Sleep

　　1. Say “no” to tobacco and alcohol”

　　According to surveys, in Chinese cities female The proportion of smokers is increasing year by year. Study shows nicotine and alcohol both harm mothers fetus of healthy . In addition, they will make people's central nervous system nerve The system becomes excited, making it difficult to sleep.

　　2. reduce coffee intake of cause

　　Caffeine also has an stimulating effect. Tea, coffee, cola and chocolate all contain caffeine. It is best for pregnant mothers to reduce their intake of these foods, especially starting in the afternoon, and they should completely avoid consuming these foods or drinks.

　　3. The bedroom should be comfortable and warm

　　The body temperature of pregnant women is generally slightly higher than that of ordinary people, so the pregnant mother's bedroom should be kept cool and pleasant. In addition, it is best to take some sound insulation and light blocking measures in the bedroom to prevent noise and bright light from affecting sleep.

　　4. It is not advisable to exercise within 3-4 hours before going to bed.

　　Moderate exercise is beneficial to the physical and mental health of pregnant mothers, and will also help with future childbirth. However, the human body will be in a state of excitement after exercise. If there is not enough time for the body to calm down, sleep will be affected. Studies have confirmed that exercising before going to bed will shorten the time of deep sleep, causing people to not get enough rest and still feel tired after waking up.

　　5. Take a proper lunch break

　　Chinese people have always had the habit of taking a lunch break. In recent years, foreign medical research has also confirmed that taking a 30-60 minute nap after lunch can refresh your mind, enhance your memory, and improve your work efficiency in the afternoon. Pregnant women are prone to fatigue due to their heavy physical load, so they should take time to rest at noon. Generally, a nap should not exceed 1 hour, otherwise it will affect the quality of sleep at night.

　　6. Work and rest on time

　　A regular schedule is essential to balancing the body's biological clock. Pregnant mothers should try to have dinner in a relaxed and leisurely atmosphere. After dinner, listening to music, reading a book, and taking a hot bath can all help to relax the mother's body and mind and make it easier for her to sleep.

　　7. Beds are for sleep and for sex

　　Some pregnant mothers have the habit of reading or watching TV in bed, which can easily lead to visual fatigue and prevent the bed from functioning properly. The bed is a place for sleeping and making love. Pregnant mothers spending more time to be gentle and talk with their husbands before going to bed can help enhance the relationship between husband and wife and relax both emotionally and physically.