The dangers of staying up late during pregnancy

Staying up late has become a daily routine for more and more people, and pregnant mothers are no exception. It’s often about staying up late at night, using the most expensive eye cream, counting on your fingers, etc. How to raise children scientifically and healthily pdf [Scientific Pregnancy Escorts Newborn Families] However, we cannot blame all the blame for staying up late on the pregnant mother. After all, the pace of life in the entire society is like this, plus various physical discomforts during pregnancy. It will affect the sleep quality of pregnant mothers and cause insomnia. What happens if you stay up late during pregnancy? Staying up late for a long time during pregnancy will lead to insufficient sleep time or deep sleep time, which will not only make the pregnant mother more tired the next day, but also make her irritable and less focused. It will also reduce the release of growth hormone, causing some problems in the growth and development of the fetus, leading to problems such as low birth weight or premature birth, and even interrupting the normal immune system function of the baby. By the third trimester, women who slept less than six hours a night were 4.5 times more likely to have a caesarean section than those who slept seven hours or more, and the average delivery time was 10 hours or more. There are also some pregnant mothers who have to work night shifts due to the nature of their work and other reasons. Ya Ya’s mother also wants to remind pregnant mothers who work night shifts to be aware of the related risks. While working the night shift, you are exposed to light, even at night, which can disrupt your circadian rhythm and reduce the release of melatonin. Melatonin is essential for maintaining a healthy pregnancy, especially protecting placenta function. Melatonin is a hormone secreted by the pineal gland in the brain in response to darkness. Turning on lights at night will inhibit the production of melatonin in women, which means that the fetal brain may not receive the appropriate amount of melatonin to regulate the function of its biological clock. . Animal studies suggest that maternal disturbance in light and dark environments may be linked to behavioral problems in newborns. The researchers speculate that changes and disruptions in the light-dark cycle during pregnancy may be associated with an increase in attention-deficit/hyperactivity disorder (ADHD) or autism spectrum disorder in young children. To put it simply, you should be careful not to stay up late during pregnancy, maintain a regular schedule, and keep your bedroom absolutely dark when sleeping at night to ensure the normal secretion of melatonin in the dark. Researchers also found that pregnant women who worked night shifts were 21% more likely to give birth prematurely and 23% more likely to have miscarriages than women who worked during the day. When pregnant mothers are 8-22 weeks pregnant, if they work night shifts twice or more in one week, the risk of miscarriage in the next week will increase by 32%. Moreover, if a pregnant mother works night shifts for 26 or more days during the 4-22 weeks of pregnancy, the probability of miscarriage will be twice as high as that of women who do not work night shifts. However, there are more pregnant mothers who express their dismay that they are neither natural night owls nor do they have to work night shifts. Originally I didn\’t need to stay up late, but since I became pregnant, I have had insomnia and have been completely passive in staying up late. I often feel energetic even when I lie down in bed, and finally feel a little sleepy. Either I feel so uncomfortable that I almost feel uncomfortable lying down, or I suddenly feel hungry and want to eat. Even if I fall asleep, I may wake up twice during the night or something. So, why do so many pregnant mothers often suffer from insomnia after pregnancy? Causes of insomnia during pregnancy 01 Hormonal changes during pregnancyDue to the increase in progesterone levels in early pregnancy, pregnant mothers often feel sleepy and fatigued, but many pregnant mothers still suffer from insomnia. The reason is that too much rest and nap during the day will make you feel energetic at night. This coupled with elevated progesterone levels can lead to breathing changes that can lead to breathing disturbances during sleep, disrupting sleep. Feeling sleepier during the day and more energetic at night. Even though it looks like I\’m sleeping a lot, the quality of my sleep is actually not high, and the number of night awakenings is also very high. Although it is normal for pregnant mothers to often feel sleepy and exhausted during the first trimester, pregnant mothers should also be careful not to sleep too much during the day. Even if they take a nap, try not to exceed 3 o\’clock. Many pregnant mothers are still struggling at their jobs in the early or even second trimester. Coupled with their daily habits, they may be used to having a cup of coffee to refresh themselves when they are tired or sleepy. Not only can it improve work efficiency, but it can also relieve the sleepiness and fatigue caused by pregnancy. However, some pregnant mothers are worried about whether they can still drink coffee after pregnancy. Can pregnant mothers drink coffee to refresh themselves? The answer is: Yes, but not too much. Overdose can lead to an increased risk of miscarriage. The American College of Obstetricians and Gynecologists recommends that pregnant women limit caffeine intake to less than 200 mg per day. A cup (240ml) of instant coffee contains roughly 90-200 mg of caffeine, so one cup of coffee a day is relatively safe. 02 Physical discomfort 1. Frequent urination. As the baby grows and the uterus increases, the pressure on the bladder will also increase. This means that frequent urination will occur whether it is day or night. If the baby is particularly active at night, it is even more necessary for the pregnant mother to wake up at night. Therefore, pregnant mothers should try to drink more water in the morning or morning of the day, and gradually reduce their water intake in the afternoon or evening. Also remember to go to the toilet before going to bed. When urinating, lift your abdomen to help the bladder empty completely. 2. Uncomfortable sleeping position As the fetus grows, pregnant mothers often cannot maintain one position for too long, otherwise they will have back pain or uncomfortable legs, even while sleeping. I often wake up right after I fall asleep, and I can\’t find a comfortable position even after tossing and turning. Or simply can\’t sleep at all because the sleeping position is uncomfortable. When it comes to sleeping positions during pregnancy, pregnant mothers are probably most familiar with sleeping on their left side. The left lateral decubitus position can not only reduce the compression of the aorta and iliac artery of the pregnant woman by the enlarged pregnant uterus, but also maintain the normal blood flow of the uterine artery, ensure the blood supply of the placenta, and provide the fetus with nutrients needed for growth and development. However, it is not necessary to sleep on the left side throughout pregnancy, otherwise sleeping on the left side for 9 months would be tiring enough. In the early stages of pregnancy (1-3 months), the fetus can be placed in either the supine or side-lying position. The fetus is developing in the womb and still living in the mother\’s pelvic cavity. Direct external pressure or self-compression will not be severe, so pregnant women can sleep in any position, mainly Take a comfortable position, such as lying on your back or lying on your side. However, bad sleeping postures such as sleeping on your stomach or sleeping with your arms around something should be changed. During the second trimester of pregnancy (April to July), when lying on the side, attention should be paid to protecting the abdomen to avoid the direct effect of external forces. If a pregnant woman has polyhydramnios or is pregnant with twins, she should sleep in a side-lying position. This can make the pregnant woman more comfortable. Other sleeping positions willProduce symptoms of oppression. If a pregnant woman feels that her lower limbs are heavy, she can lie on her back and use a soft pillow to slightly elevate her lower limbs. Lying on the left side during the third trimester of pregnancy (8-10 months) is particularly important during this period. A pregnant woman\’s lying position is important to her own safety and that of her fetus. It is advisable to adopt the left lateral decubitus position, which can correct the right rotation of the enlarged uterus, reduce the compression of the uterus on the abdominal aorta and iliac artery, improve blood circulation, and increase the blood supply to the fetus. Pregnant mothers with edema in the lower limbs or varicose veins in the legs: It is best to elevate the legs appropriately while lying on the left side to facilitate blood return and reduce edema in the lower limbs. Pregnant mothers who often feel back pain during pregnancy: You can choose to lie on the left side and place 1 or 2 pillows between the bent knees. Bending your knees can help you stay stable, while the extra cushioning of a pillow can help keep your spine straight and relieve pressure on your spine, hips and surrounding nerves, alleviating low back pain. Pregnant mothers should also pay attention to avoid carrying heavy objects, doing housework and standing for long periods of time. When it comes to choosing a sleeping position, pregnant mothers can still find a sleeping position that is relatively comfortable and beneficial to the fetus based on their personal habits and preferences based on the above content. However, Ya Ya’s mother would also like to remind all pregnant mothers that although you sleep on your left side for a long time, you can occasionally change your sleeping position. However, you should try to avoid lying on your back as much as possible, especially in the third trimester of pregnancy. Sleeping on your back may cause backache, respiratory, digestive system, hemorrhoids, low blood pressure, and reduce blood circulation to the heart and baby. 03 Heartburn (Nighttime GERD) Due to changes in hormonal levels during pregnancy, the digestive system will work slower. In addition, the enlargement of the uterus can cause crowding of the stomach and push digestive acid upward, causing stomach contents to reflux back into the esophagus, causing heartburn. And eating before bed increases your chances of heartburn, especially spicy foods, citrus, chocolate, and fatty or fried foods. If a pregnant mother has heartburn at night, she can try to use pillows to support her upper body to relieve it. Therefore, you must eat less before going to bed, especially the types of foods just mentioned. Don\’t lie down immediately after a meal. Stand up and move around as much as possible. Eating small, frequent meals and a light diet are also helpful in reducing heartburn. 04 Leg Cramps and Restless Leg Syndrome (RLS) Pregnancy cramps in calf muscles are quite common in the second trimester and are mainly caused by excess phosphorus and a lack of calcium and magnesium in the blood system. So, to prevent leg cramps, make sure you continue to take your prenatal vitamins and drink plenty of water and other fluids during pregnancy. Restless legs syndrome occurs in up to 15% of pregnant women in the third trimester. Pregnant mothers may feel an ant-like or uncomfortable sensation in their feet, calves, or thighs. Moving the legs can temporarily stop these symptoms, but the stimulation will return when the limbs are still. Pregnant mothers who experience this symptom are often due to a lack of iron and folic acid. Pregnant mothers can take more walks in the evening, get a leg massage or take a hot bath before going to bed. You can eat more grains and green leafy vegetables during the day, especially foods rich in iron and folic acid. Also be careful to avoid caffeine as it inhibits the absorption of iron and folic acid.. 05 When anxiety comes at night, pregnant mothers will become more sensitive and sentimental. As a first-time mother, it is inevitable that she will have some complicated emotions. Not only can she feel the joy of waiting to see her baby, but she also has the anxiety of being responsible for the life of her little one, and worries that she will not be able to learn to be a good mother. No matter what kind of emotion, it is human nature. But if this affects normal sleep during pregnancy, the gain outweighs the loss. Download the 40-week pregnancy manual [PDF+TXT version] Instead of worrying and anxious every day or being unable to sleep in anticipation, it is better to live every day of pregnancy in a down-to-earth manner. After all, no matter how much you think about it, you still fail to sleep well to make your baby healthier. It\’s true. Pregnant mothers can listen to more soothing music or chat with their husbands and family members to make their emotions more stable and get better sleep. In addition to the countermeasures against various types of insomnia mentioned above by Ya Ya’s mother, regular exercise should also be maintained during pregnancy. Whether it is yoga, walking or other forms, pregnant mothers can choose according to their actual situation. Regular exercise during pregnancy not only promotes physical and mental health, it can also help expectant mothers get better sleep. However, be careful to avoid strenuous exercise within four hours before going to bed, otherwise you can easily become excited and cause insomnia again. Finally, Yaya\’s mother still hopes that pregnant mothers who are \”night owls\” who take the initiative to stay up late can come back to their senses and give up the bad habit of staying up late for the sake of their babies. After all, going to bed early and getting up early can fill you with positive energy every day. For pregnant mothers who have to stay up late or have insomnia due to various reasons during pregnancy, Ya Ya’s mother also hopes that this article can help you relieve insomnia during pregnancy. I hope all the sisters can have a good sleep quality~