So ɛyɛ den ma wo nso sɛ wobɛda anadwo bere a worehwɛ akokoaa kwan no? (Pregnancy Insomnia) Momma yɛnka eyi ho asɛm!

Sɛ woyɛ ɛna a wobɛyɛ ɛna a, ebia wubehyia ɔhaw a ɛne sɛ wuntumi nna anadwo nso. Ɛtɔ da bi a, sɛ woda wie a, wuntumi nna nnɔnhwerew pii, ɛnte saa? Anaasɛ woda kɛkɛ na wosɔre anadwo fã? Eyi yɛ biribi a ɛto ɛnanom pii. Enti ɛnnɛ, momma yɛnka ɔhaw a ɛfa nna a wontumi nna wɔ nyinsɛn mu ho, kyerɛ sɛ, `(Pregnancy Insomnia)`.

Dɛn ne nna a wontumi nna a ɛba bere a wɔyem yi?

Sɛ yɛbɛka no tiawa a, nyinsɛn mu nna a wontumi nna yɛ tebea a ɛba esiane nsakrae a ɛba wo nipadua mu bere a wonyinsɛn no nti. Saa bere yi mu no, ebia wobɛte nka sɛ woabrɛ na woada da mũ no nyinaa efisɛ wunnya nna pa a ɛfata.

Dae a yenni no nyɛ papa mma yɛn akwahosan da. Nanso wɔ nyinsɛn mu no, nna a wonnya ho hia titiriw. Nea enti a ɛte saa ne sɛ wuhia nna pii sen sɛnea wotaa da na ama wo nipadua no anya ahoɔden. Bere a nnuruyɛfo kamfo kyerɛ sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, ɔpanyin biara nna nnɔnhwerew ason kosi akron da biara no, wɔkamfo kyerɛ sɛ ɛsɛ sɛ ɔda nnɔnhwerew awotwe kosi du bere a wanyinsɛn no.

Enti, ɛho hia yiye sɛ wudi nna a wontumi nna ho haw yi ho dwuma ma wo ne wo ba no akwahosan.

Eyi abu so dɛn wɔ ɛnanom a wɔyem mu?

Nokwarem no, ɛsɛ sɛ ɛnanom a wɔyem pii hyia ɔhaw a ɛne nna a wontumi nna yi wɔ wɔn asetra mu bere bi.

Bere a wo nyinsɛn no kɔ so no, hokwan a wowɔ sɛ wubenya nna a wontumi nna no yɛ kɛse. Bere a ɛnanom baanan biara mu biako (bɛyɛ 25%) nya nna a wontumi nna wɔ ɔsram abiɛsa a edi kan no mu no, ebedu ɔsram abiɛsa a ɛto so abiɛsa no, ɛnanom bɛyɛ 80% bɔ amanneɛ sɛ wɔda nna a wontumi nna ho sɛnkyerɛnne.

Dɛn ne nna a wontumi nna bere a wɔyem no ho sɛnkyerɛnne?

Sɛ ɛba nna a wontumi nna so a, ɔhaw no ne sɛ ɛmfa ho sɛnea wopɛ sɛ woda yiye no, ɛnyɛ nea ɛba ara kwa. Ebia ɛbɛyɛ den ama wo sɛ wobɛda, anaasɛ wobɛsɔre anadwo mũ no nyinaa. Ebia wobɛsɔre anɔpatutuutu mpo, na woahwere saa nnɔnhwerew a ɛsom bo a wode da ansa na owia apue no.

Ebia wobɛte nka sɛ woada awiabere. Ebia wubehyia nneɛma te sɛ:

• Abufuw kɛse.
• Te a wobɛte nka sɛ wɔreyɛ nneɛma ntɛmntɛm dodo, ne brɛoo a wode bɛyɛ ho biribi.
• Sɛ wote nka sɛ wowɔ "amemene mu sum." Eyi kyerɛ sɛ ɛyɛ den sɛ wubesusuw nneɛma ho yiye, akae nneɛma, na wode w’adwene asi biribi so.

Saa bere yi de, ebia woresusuw sɛ, "Dɛn nti na eyi reto me bere a merebɔ mmɔden sɛ mɛyɛ biribiara yiye na madi mmara no akyi?" Ɛyɛ ade a ɛfata koraa, na mma ɛnhaw wo sɛ wobɛte nka saa.

Dɛn nti na wuntumi nna anadwo bere a woanyinsɛn no?

Nkwammoaa dodow a ɛsakra ne sɛnea nipadua no yɛ nsakrae wɔ akokoaa a ɔrenyin no ho no betumi ama wayɛ yaw ne ɛyaw ahorow ahorow wɔ nyinsɛn mu. Dae a wontumi nna yɛ emu biako.

Nkɛntɛnso a hormone ahorow nya

Nna a wontumi nna wɔ nyinsɛn mfiase no fi nkwaadɔm a wɔfrɛ no estrogen ne progesterone a ɛkɔ soro titiriw. Saa nkwaadɔm yi ka wo home nhyehyɛe ne sɛnea woda kyinhyia ahorow .

Nipadua mu ahotɔ

Ade titiriw nti a wontumi nna wɔ nyinsɛn a edi akyiri mu ne akokoaa a ɔrenyin no mu duru. Akokoaa no mu duru de nhyɛso ba wo nkwaa, w’akyi berɛmo, ne wo akisikuru so. Susuw bere tenten a egye ansa na woanya baabi a ɛhɔ yɛ fɛ a wobɛda no ho hwɛ! Sɛ mpo wotumi nya gyinabea a ɛte saa na woda a, ɛrenkyɛ na ɛho behia sɛ wotow wo ho... na ɛsɛ sɛ wosɔre bio.

Nneɛma afoforo a ebetumi asɛe wo nna no bi ne:

• Sɛ yafunu nyin a, ebetumi ayɛ den sɛ wubenya baabi a wo ho tɔ wo esiane sɛnea wote nka sɛ wo ho nyɛ wo dɛ nti.
• Akisikuru ne ɔfe (ɛwom sɛ wɔfrɛ eyi "anɔpa yare" de, nanso ebetumi aba anadwo nso).
• Ɛsɛ sɛ wɔtaa tow nsu anadwo (`Nocturia`).
• Ɛyaw a ɛba nan mu anaasɛ nkate a ɛnyɛ dɛ te sɛ nea ɛrehuruhuruw a ɛyɛ nwonwa.
• Akyi yaw ne ntini kurukuruwa a ɛyɛ kurukuruwa.
• Ɛtɔ mmere bi a, akokoaa no twetwe anaa ne ho a ɔde keka ne ho denneennen.
• Ɔhome a ɛyɛ den.
• Koma a ɛbɔ a ɛkɔ soro.
• Koma a ɛyɛ yaw.

Adwennwen ne dadwen

Sɛ worehwɛ akokoaa kwan a, adwennwen hormone `(Cortisol)` betumi akɔ soro wɔ wo nipadua mu esiane dadwen ne ehu a wowɔ wɔ daakye, awo, ne sɛnea wobɛhwɛ akokoaa no ho nti. Eyi nso betumi atew sɛnea woda no so. Sɛ woda mpa so na wuntumi nna, na wususuw sɛ, ‘Oo, mintumi nna, akwahosan ho haw dodow ahe na eyi de bɛba no a, w’adwene mu dadwen kɛse mpo na nna kɔ akyirikyiri.

Dɛn ne nneɛma a ɛma asiane no yɛ kɛse?

Mmea pii nya nna a wontumi nna nea edi kan wɔ nyinsɛn mu. Nokwarem no, obiara nni hɔ a ɔmfa ne ho nhyɛ mu. Nanso, sɛ wowɔ nna ho haw bi a woadi kan anya, te sɛ nna a wuntumi nna a, ebetumi asɛe kɛse bere a wonyinsɛn no.

Tebea horow a ebetumi asɛe wɔ nyinsɛn mu no bi ne:

• Obstructive Sleep Apnea (OSA): Eyi ne bere a wo mframa kwan a ɛwɔ soro no siw bere a woada, na ɛmma mframa ntumi nkɔ baabiara. Eyi ma ɛyɛ den sɛ wobɛhome. Mu duru a ɛkɔ soro bere a nyinsɛn no, hwene a ɛtaa yɛ den, ne ahome a ɛyɛ den betumi ama OSA ho sɛnkyerɛnne no asɛe kɛse.
• Restless Legs Syndrome (RLS) ne Leg Pain: Sɛ wowɔ RLS ​​a, wote nka sɛ wo nan ho yɛ wo yaw kɛse, na wote nka sɛ ɛsɛ sɛ wokeka wo nan. Mpɛn pii no, mmea a wɔwɔ RLS ​​no nya yare no ho sɛnkyerɛnne kɔ soro bere a wɔyem no. Ebia saa wo nan a ɛyɛ nwonwa a ɛyɛ wo nan a ɛyɛ wo yaw ne wo ho twitwiw yi fi aduannuru folate a enni mu no. Nea enti a ɛte saa ne sɛ wo nipadua hia folate pii sen sɛnea ɛtaa ba bere a woanyinsɛn no.

Dɛn ne nsɛnnennen a ebetumi aba esiane nna a wontumi nna wɔ nyinsɛn mu nti?

Nyinsɛn mu nsɛnnennen a ɛbata nna a wontumi nna ho no betumi ayɛ:

• Anohyeto a Ɛma Onyin a Ɛwɔ Awotwaa Mu.
• Asikreyare bere a nyinsɛn (`Gestational Diabetes`).
• Preeclampsia (mogya a ɛkɔ soro bere a wɔyem).
• Awo a ɛba ntɛm.
• Adwuma a ɛkyɛ.
• Ɛsɛ sɛ wɔde cesarean section (C-section delivery) wo awo.

Ɛnyɛ ɛno nko, nna a wonnya mpo betumi ama dadwen ne adwenemhaw (`Postpartum Depression`) a ebetumi aba wɔ nyinsɛn a edi akyiri ne akokoaa no awo akyi.

Ɔkwan bɛn so na oduruyɛfo hu saa tebea yi?

Wo duruyɛfo bɛhwɛ w’ayaresa ho abakɔsɛm mu. Ɔbɛhwɛ sɛ ebia wowɔ nna ho haw bi a woadi kan anya anaasɛ worenom nnuru bi a ebetumi asiw wo nna kwan anaa. Obebisa wo yare no ho sɛnkyerɛnne nso. Nhwɛsoɔ:

• Dɛn ne wo haw (ɛyɛ den sɛ wobɛda, wotaa sɔre anadwo, wosɔre anɔpatutuutu)?
• Bere bɛn na nna a wontumi nna yi fii ase?
• Mpɛn ahe na asɛmmisa yi ba?
• Wote nka dɛn wɔ awiabere?
• Ɔkwan bɛn so na nna a wonnya yi aka wo da biara da dwumadi ahorow?

Dɛn na wubetumi ayɛ de asiw nna a wuntumi nna ano bere a wonyinsɛn no?

Ayaresa a eye sen biara ne nsakrae a ɛnyɛ den a wubetumi ayɛ wɔ w’asetra kwan mu. Efisɛ ano aduru a eye sen biara no gyina nea enti a wuntumi nna anadwo no so. Wo duruyɛfo betumi ahu wo haw no na wama wo ano aduru a ɛyɛ adwuma ma wo. Ebia wɔbɛkamfo nneɛma te sɛ:

Nneɛma a ɛsɛ sɛ woyɛ ansa na woada

• Paw da biara da dwumadi ahorow a ɛma ɛyɛ mmerɛw sɛ wobɛda. Sɛ nhwɛso no, apɔw-mu-teɛteɛ a emu nyɛ den awiabere betumi ama w’akwahosan atu mpɔn na aboa wo ma woada anadwo. Sɛ woda bere tiaa bi (ɛnyɛ nea ɛboro simma 30!) awiabere a, ebetumi aboa ma woate nka sɛ woda pii. Nanso mma nna akyiri dodo, titiriw awia anaa anadwo dasum. Saa a wobɛyɛ no remma worentumi nna anadwo.
• Tew komayare so anadwo. Di nnuan nketenkete pii da mũ no nyinaa sen sɛ wubedi nnuan akɛse abiɛsa. Kwati nnuan a ɛma komayare yɛ kɛse, te sɛ nnuan a srade ne nnuhwam wom. Sɛ wowɔ `(Acid Reflux/GERD)` (acid reflux) a, ma wɔnsa. Anyɛ yiye koraa no, nkɔda nnɔnhwerew abien bere a woadidi awie no.
• Paw nnuan a ɛfata. Nnuan bi betumi aboa wɔ sɛnkyerɛnne ahorow ho. Sɛ nhwɛso no, sɛ wo nan yɛ yaw a, fa nnuan a `(Calcium)` ne `(Magnesium)` wom ka w'aduan ho, te sɛ aburow a wɔayam, bankye, nnuaba a ayow, ne nnuaba.
• Tew nsu a wonom so bere a ɛbɛn sɛ wobɛda. Tew mpɛn dodow a wokɔ aguaree anadwo no so, na kwati sɛ wobɛnom nsu ansa na woada. Sɛ wote nka sɛ wo ho ayɛ wo hyew anaasɛ sukɔm de wo a, nnom nsu nsen kuruwa biako ansa na woada. Nom wɔ nsu nketenkete mu.
• Kwati nnuru a ɛkanyan obi ansa na woada. Kwati caffeine (kɔfe, tii, ne nea ɛkeka ho) anyɛ yiye koraa no nnɔnhwerew awotwe ansa na woada.Kwati sɛ wobɛhwɛ screen ahorow (telefon, tablɛt, TV) a ɛma hann bruu ba. Wɔka kyerɛ w’amemene no sɛ ɛnna hɔ. Wei kyerɛ sɛ ɛnyɛ papa sɛ wobɛhwɛ social media anaa wobɛbɔ wo fon so ansa na woada, titiriw wɔ mpa so.
• Hwɛ nneɛma a ɛwɔ w’adwene mu a ɛresɛe wo nna no yiye. Wo ne wo hokafo, w’adamfo pa, anaa ɔfotufo bi nkasa mfa saa ehu ne dadwen ahorow yi ho. Kyerɛw eyinom gu nhoma mu, na afei wo ne wo duruyɛfo nkasa.

Bere a wɔrekɔda

• Di ahotew pa a wode bɛda akyi: Nea ɛka eyi ho ne sɛ wobɛma wo nipadua ayɛ ne su sɛ wobɛda na woasɔre bere koro mu da biara. Bata nna ho nhyehyɛe yi ho, wɔ dapɛn awiei mpo. Afei nso, ma wo mpa nyɛ baabi pa a wobɛda. Ma ɛnyɛ nwini, ɛnyɛ sum, na ɛnyɛ komm. Fa mattress a ɛyɛ fɛ anaa nyinsɛn pillow di dwuma. Susuw ho sɛ wode afiri a wɔde bɔ nnyigyei a ɛbɔ abɔde mu nnyigyei (te sɛ asubɔnten anaa nnomaa dwom nnyigyei) bedi dwuma.
• Da wɔ baabi a wo ho tɔ: Bɔ mmɔden sɛ wobɛda wo benkum so a wode pillow bɛda wo nan ntam na wode pillow ahyɛ wo yafunu ase. Saa gyinabea yi boa ma wo nipadua no kɔ so yɛ pɛ bere a ɛma mogya no tu mpɔn no. Sɛ eyi yɛ den a, sɔ gyinabea afoforo a ɛyɛ mmerɛw ma wo hwɛ.
• Sɔ akwan a wobɛfa so agye w’ahome hwɛ: apɔw-mu-teɛteɛ a wode bɛhome, apɔw-mu-teɛteɛ, adwennwen, yoga, aguare a ɛyɛ hyew, anaasɛ wobɛma wo hokafo no ayɛ wo aduru. Fa nnwom a ɛma obi dwo anaa app bi a ɛbɔ nnyigyei di dwuma. Nanso nhwɛ wo fon no screen denneennen, efisɛ eyi betumi ama woada.
• Mma woda mpa so kɛkɛ nsusuw ho sɛ: Sɛ woda mpa so a w’ani da hɔ na wohwɛ ɔdan no atifi a, ebetumi akyerɛ w’amemene sɛ mpa no nyɛ baabi a wobɛda, na mmom ɛyɛ baabi a ɛsɛ sɛ wohaw wo ho. Sɛ wosɔre na wuntumi nsan nna a, sɔre na yɛ biribi a ɛma wo ho dwo wo, te sɛ adwennwen anaa nhoma a wobɛkenkan (wɔ kanea a ano nyɛ den ase).

Ayaresa pɔtee bi

Sɛ asetra mu nsakrae yi mma wo ho ntɔ wo a, ebia wo duruyɛfo bɛkamfo ayaresa afoforo akyerɛ:

• Nnuru: Nnuru a wobenya ama nna a wontumi nna bere a wɔyem no betumi ayɛ anifere kakra, efisɛ wɔansɔ nnuru pii anhwɛ sɛ ɛyɛ nea ahobammɔ wom wɔ mmea a wɔyem mu. Nanso, sɛ wowɔ asiane mu sɛ wubenya nyinsɛn mu nsɛnnennen a efi nna a wuntumi nna mu ba a, ebia mfaso a ɛwɔ nnuru a wɔde di dwuma so no bɛboro asiane a ɛwɔ mu no so. Wo duruyɛfo bɛtu wo fo wɔ sɛ ebia wuhia nnuru anaa.
• Cognitive Behavioral Therapy (CBT): Sɛ w’ankasa wuntumi nni eyi so a, bere aso sɛ wokɔ oduruyɛfo nkyɛn. Nhwehwɛmu ahorow ada no adi sɛ CBT betumi aboa ɛnanom a ɛyɛ den sɛ wɔbɛda bere a wɔyem no ma wɔada yiye.
• `CPAP` afiri:Sɛ wowɔ OSA a, ebia wubehia CPAP afiri na ama wo mframa kwan no abue.
• Folate: Sɛ wowɔ Restless Leg Syndrome a, ebia ebehia sɛ wonom folate pii.

Bere tenten ahe na nna a wontumi nna wɔ nyinsɛn mu?

Nsakrae a ɛba wo nipadua mu, te sɛ nneɛma a ɛma woda anadwo no, bɛsan ayɛ sɛnea na ɛte wɔ bere tiaa bi akyi bere a woawo akokoaa no.

Nanso, nna pa nkɔ yiye anadwo biako pɛ. Esiane sɛ akokoaa a wɔawo no foforo (a onnya nnim sɛ anadwo yɛ nna bere) hwɛ asɛyɛde ahorow wɔ wɔn so nti, awofo foforo taa di apere sɛ wɔbɛda anadwo mũ no nyinaa.

Bere kɔ so no, sɛnea woda no bɛtu mpɔn. Enkosi saa bere no, ɛho hia sɛ wo ne wo duruyɛfo kasa fa bere a wode besi hɔ de agye w’ahome na woahwɛ w’akwahosan so ho.

So wobetumi asiw nna a wontumi nna ano bere a wɔyem no?

Ɛnyɛ bere nyinaa na wontumi nsiw nna a wontumi nna bere a wɔyem no ano. Nanso wubetumi ayɛ nneɛma bi de adi wo nna ho su ho dwuma. Asetra mu nsakrae a wɔde sa nna a wontumi nna no pii nso betumi aboa ma wɔasiw nna a wɔhwere ano wɔ nea edi kan no mu.

Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo nkyɛn?

Sɛ wo nna a wonnya no rehaw wo araa ma wuntumi nyɛ adwuma awiabere , hwɛ hu sɛ wobɛka akyerɛ wo duruyɛfo. Ɛnyɛ w’akwahosan nko na wo nna a wonnya no ho dwuma a wubedi ho hia, na mmom sɛnea ɛbɛyɛ a wubesiw nyinsɛn mu nsɛnnennen nso ano.

Nsɛm bɛn na ɛsɛ sɛ mibisa me duruyɛfo?

Nsɛmmisa bi a wubetumi abisa wo duruyɛfo ni:

• Bere bɛn na nna a mintumi nna no bɛyɛ akwahosan ho asiane?
• So biribi wɔ hɔ a mereyɛ a ɛremma mintumi nna yiye?
• So `(OSA)` anaa `(RLS)` ka me nna a mintumi nna?
• Ayaresa ahorow bɛn na wokamfo kyerɛ?
• Bere bɛn na ɛsɛ sɛ mekɔ oduruyɛfo a ɔyɛ nna ho ɔbenfo nkyɛn?

Nea etwa to no, kae eyi.

Dae a wontumi nna bere a wɔyem no te sɛ obi a ɔtaa kɔ hɔ (nanso wɔmpɛ) nsrahwɛfo. Nanso ɛno nkyerɛ sɛ ɛsɛ sɛ wugye tom sɛ wo nna a wode gye w’ahome no awiei. Nokwarem no, nna a wontumi nna a wubegye atom sɛ "ade foforo a ɛyɛ daa" no betumi asɛe w'akwahosan ne wo nyinsɛn no.

Wo ne wo duruyɛfo nkasa fa wo nna ho. Bere a wuntumi nsakra nneɛma te sɛ hormone mu nsakrae ne mu duru a ɛkɔ soro no, wubetumi adi wo nna so. Wubetumi ayɛ nnam wɔ suban ahorow a ɛbɛboa wo ma woada a ɛdɔɔso na ɛfata mu. Mma ɛnhaw wo, ano aduru wɔ hɔ!

` Nyinsɛn Dae a wontumi nna, Dae a wontumi nna, Nyinsɛn Akwahosan, Dae Bere a Nyinsɛn Mu, Ɛna ne Akokoaa, Dae Ho Ɔhaw