Getting enough sleep not only allows the body to rest and increase energy, but more importantly, it helps the nervous system recover quickly and prevents the occurrence of negative emotions. Therefore, sufficient sleep in summer is crucial for the health of pregnant women and their babies. Good sleep for pregnant women can be achieved through the following aspects:
1. Pregnant women should sleep for at least an extra hour compared to their usual sleep duration, with a minimum of 8 hours. After 7-8 months of pregnancy, it is advisable to have a 2-hour nap every day, but not to sleep for too long to avoid affecting nighttime sleep.
2. Pregnant women sleep better and have less risk of birth defects when sleeping with their head towards the west and feet towards the east compared to other directions.
3. Avoid consuming beverages and foods that can stimulate the brain, such as strong tea, coffee, and chocolate, before bedtime.
4. In the early stages of pregnancy, the impact of the position on the fetus is minimal due to the inconspicuous enlargement of the uterus, so there are no special requirements for sleep positions. After 5 months of pregnancy, as the uterus continues to grow, lying on the back compresses the blood vessels in front of the spine, reducing cardiac output and decreasing blood flow to the uterus and placenta. If the compression affects the abdominal aorta, it directly reduces blood flow to the uterus and placenta. Prolonged inadequate placental perfusion can lead to intrauterine growth restriction, while acute and severe placental insufficiency can cause fetal distress and even endanger the baby's life. Sleeping on the side can avoid these drawbacks. Additionally, in normal situations, the pregnant uterus tends to rotate to the right, causing torsion of the uterine artery. Sleeping on the left side helps to correct it to ensure smooth blood flow to the uterus and good placental blood perfusion.
5. If pregnant women experience leg swelling or varicose veins, they should elevate their legs appropriately during sleep.
