Buzz
Trong quá trình thai kỳ, ngoài việc đảm bảo giấc ngủ đủ, tư thế nằm cũng đóng vai trò quan trọng đối với sức khỏe của mẹ và sự phát triển khỏe mạnh của thai nhi. Vậy từng giai đoạn thai kỳ, mẹ bầu nên nằm ngủ như thế nào để không chỉ giúp mẹ ngủ sâu mà còn tốt cho cả sức khỏe của mẹ và thai nhi?
1. Tư thế ngủ lý tưởng cho bà bầu
Sử dụng gối ôm để giảm áp lực khi nằm ngủ
Mẹo nhỏ cho tư thế nằm nghiêng thoải mái: Đặt một chiếc gối phía trước chân để hỗ trợ chân, hoặc nhét một chiếc gối dưới lưng, nghiêng về một bên để tạo góc khoảng 30 độ với giường. Cũng có thể đặt một chiếc gối giữa hai chân để giữ khoảng cách và giảm áp lực lên xương chậu.
2. Tư thế ngủ lý tưởng cho bà bầu theo từng giai đoạn thai kỳ
First Trimester
This is the initial stage when the embryo is small, and the impact on the mother's body is minimal. The force exerted on the pregnant woman's body is insignificant, allowing her to choose any comfortable sleeping position such as lying on her back, lying inclined to the left, or right. However, pregnant women who have a habit of sleeping face down or hugging a pillow should change this habit as it is not a healthy sleeping position.
Second Trimester
Pregnant women should avoid lying on their back
Third Trimester
This is a crucial stage where pregnant women need special attention due to its significant impact on the safety of the fetus. During this period, the uterus tends to turn to the right. If a pregnant woman lies inclined to the right, it increases the pressure on the arteries and pelvic bones, affecting the baby's metabolism and blood circulation. Therefore, pregnant women should lie inclined to the left to ensure the health of the baby. If you experience swelling in both legs or tension in the leg veins, elevate your legs slightly to facilitate blood circulation and reduce swelling.
During this stage, it is not advisable for pregnant women to lie on their back because if they do, the uterus containing the fetus will compress the blood vessels in the pelvic area, even squeezing the abdominal arteries, reducing blood supply to the uterus (affecting the baby's nutrition). Moreover, the difficulty of venous blood from the legs returning to the heart often leads to swelling in both lower limbs. Additionally, the enlarged uterus can compress the urethra, obstructing the flow of urine from the kidneys when lying on the back.
Besides, pregnant women should avoid raising their heads too high, lying face down, or leaning over a table, as it can reduce lung ventilation and lead to oxygen deficiency in the baby. For office-working mothers, finding a pillow to place behind the chair and leaning back when tired is recommended.
Pregnant women should wear loose and comfortable sleepwear. If the above measures are not satisfactory, try a semi-sitting position (more lying than sitting to avoid back and buttock fatigue) to help reduce pressure on the abdomen and heart compared to lying on the back.
