Yu kin gɛt prɔblɛm bak fɔ slip na nɛt we yu de ɛkspɛkt pikin? (Pregnancy Insomnia) Lɛ wi tɔk bɔt dis!

If yu na mama we go bi mama, yu kin gɛt di prɔblɛm bak we yu nɔ kin ebul fɔ slip na nɛt. Sɔntɛnde, afta yu dɔn go slip, yu nɔ kin ebul fɔ slip fɔ lɔng lɔng tɛm, nɔto so? Ɔ yu kin jɔs slip ɛn wek midul nɛt? Dis na sɔntin we kin apin to bɔku mama dɛn. So tide, lɛ wi tɔk bɔt di prɔblɛm we de mek pɔsin nɔ slip we i gɛt bɛlɛ, dat na, `(Pregnancy Insomnia)`.

Wetin na dis inshɔmnia we kin apin we uman gɛt bɛlɛ?

Fɔ tɔk am simpul wan, bɛlɛ inshɔmnia na wan sik we kin apin bikɔs ɔf di chenj dɛn we de apin na yu bɔdi we yu gɛt bɛlɛ. Insay dis tɛm, yu kin fil taya ɛn slip ɔl di de bikɔs yu nɔ de gɛt bɛtɛ kwaliti slip.

We wi nɔ de slip fayn, dat nɔ kin ɛva fayn fɔ wi wɛlbɔdi. Bɔt we uman gɛt bɛlɛ, i impɔtant mɔ fɔ lɛ i nɔ slip fayn. Dis na bikɔs yu nid fɔ slip mɔ pas aw yu kin slip fɔ mek yu bɔdi gɛt trɛnk. Pan ɔl we dɔktɔ dɛn se pɔsin we dɔn big fɔ slip fɔ sɛvin to nayn awa ɛvride, dɛn se i fɔ slip et to tɛn awa we i gɛt bɛlɛ.

So, i rili impɔtant fɔ manej dis inshɔmnia prɔblɛm fɔ yu ɛn yu pikin in wɛlbɔdi.

Aw dis kin apin to mama dɛn we gɛt bɛlɛ?

Infakt, bɔku mama dɛn we gɛt bɛlɛ kin gɛt fɔ gɛt dis prɔblɛm we kin mek dɛn nɔ ebul fɔ slip sɔm tɛm na dɛn layf.

As yu bɛlɛ de go bifo, di chans fɔ mek yu nɔ ebul fɔ slip de go ɔp. pan ɔl we wan pan ɔl 4 mama dɛn (lɛk 25%) kin gɛt inshɔmnia insay di fɔs tri mɔnt, bay di tɔd tri mɔnt, lɛk 80% pan di mama dɛn kin ripɔt di simptom dɛm fɔ inshɔmnia.

Wetin na di sayn dɛm we de sho se pɔsin nɔ ebul fɔ slip we i gɛt bɛlɛ?

We i kam pan inshɔmnia, di prɔblɛm na dat, ilɛksɛf yu want fɔ slip fayn, i jɔs nɔ kin apin. Yu kin gɛt prɔblɛm fɔ slip, ɔ yu kin wek ɔl di nɛt. Yu kin ivin wek ali mɔnin, ɛn yu kin mis dɛn valyu awa dɛn de we yu kin slip bifo di san kɔmɔt.

Yu kin fil lɛk se yu de slip insay di de. Yu kin gɛt tin dɛn bak lɛk:

• I bin vɛks bad bad wan.
• Fɔ fil lɛk se dɛn de du tin tumɔs kwik, ɛn fɔ slo fɔ ansa.
• Fɔ fil lɛk se yu gɛt "bren fɔg." Dis min se i nɔ kin izi fɔ tink gud wan, fɔ mɛmba tin dɛn, ɛn fɔ pe atɛnshɔn pan sɔntin.

Na dis tɛm, yu kin de tink se, "Wetin mek dis de apin to mi we a de tray fɔ du ɔltin rayt ɛn fala di lɔ dɛn?" I rili nɔmal, ɛn nɔ wɔri fɔ fil dis kayn we.

Wetin mek yu nɔ kin ebul fɔ slip na nɛt we yu gɛt bɛlɛ?

di chenj we di כmon lεvεl de chenj εn di bכdi we de ajɔst to di pikin we de gro kin mek i fil difrεn pen εn pen we i bεlε. Nɔbɔdi we nɔ de slip na wan pan dɛn.

Di inflɛns we ɔmon dɛn gɛt

di insכmnia we uman bεlε de mεntal kin kכz fכ di כmon dεm we dεn kכl εstrojen εn projεstεron we de go כp. Dɛn ɔmon ya kin afɛkt di we aw yu de blo ɛn difrɛn difrɛn saykl dɛn we yu kin slip .

Fɔ mek yu bɔdi nɔ fil fayn

di men rizin we mek i nכ de slip we di bεlε de let na di wet we di pikin de gro. Di wet we di pikin gɛt de put prɛshɔn pan yu jɔyn dɛn, yu spayna, ɛn yu blad. Imajin aw lɔng i kin tek fɔ fɛn fayn ples fɔ slip! Ivin if yu manej fɔ fɛn dis kayn pozishɔn ɛn slip, i nɔ go te igen yu go nid fɔ pis... ɛn gɛt fɔ grap bak.

Ɔda tin dɛn we kin ambɔg yu slip na:

• Wit bɛlɛ we de gro, i kin at fɔ fɛn fayn pozishɔn bikɔs ɔf di diskɔmfɔt we yu de fil.
• Nɔs ɛn vɔmit (pan ɔl we dɛn kɔl dis "mɔnin sik", i kin apin bak na nɛt).
• Fɔ gɛt fɔ pis bɔku tɛm na nɛt (`Nocturia`).
• Pen na di leg ɔr yu nɔr kin fil fayn lɛk strenj rɔl.
• Bak pen ɛn rawnd ligament pen.
• Sɔntɛnde, di pikin kin kɔntrakt ɔ di pikin kin muv lawd wan.
• I nɔ kin izi fɔ yu fɔ blo.
• Di at rit we de go ɔp.
• At bɔn.

Stret ɛn wɔri

we yu de op fכ bכn pikin, di strεs כmon `(Cortisol)` kin bכku na yu bכdi bikoz fכ di wכri εn frayd we yu gεt fכ di fכs, bכn pikin, εn aw fכ tek kia fכ di pikin. Dis kin mek yu nɔ ebul fɔ slip bak. We yu ledɔm na bed ɛn yu nɔ ebul fɔ slip, de tink se, ‘O, a nɔ ebul fɔ slip, ɔmɔs wɛlbɔdi prɔblɛm dis go mek yu gɛt,’ yu maynd kin wɔri mɔ ɛn mɔ ɛn slip kin de fa.

Wetin na di tin dɛm wae kin mek di risk bɔku?

Bɔku uman dɛn kin gɛt inshɔmnia fɔ di fɔs tɛm we dɛn gɛt bɛlɛ. Infakt, nɔbɔdi nɔ de we nɔ gɛt am. Bɔt if yu gɛt prɔblɛm we yu bin dɔn gɛt fɔ slip, lɛk we yu nɔ de slip, i kin wɔs we yu gɛt bɛlɛ.

Di tin dɛm we kin wɔs we uman gɛt bɛlɛ na:

• Obstructive Sleep Apnea (OSA): Dis na we yu ɔp aywe kin blok we yu de slip, ɛn dis kin mek di briz nɔ de flɔ fri wan. Dis kin mek i nɔ izi fɔ blo. We yu gɛt bɔku bɔku wet we yu gɛt bɛlɛ, yu nos kin rɔtin ɔltɛm, ɛn i kin at fɔ blo, dat kin mek di sayn dɛm fɔ OSA wɔs.
• Restless Legs Syndrome (RLS) ɛn Leg Pain: We yu gɛt RLS, yu kin fil bɔku bad bad tin na yu leg, ɛn yu kin fil lɛk se yu fɔ muv yu leg. Bɔku tɛm, uman dɛn we gɛt RLS kin gɛt bɔku sik dɛn we dɛn gɛt bɛlɛ. Dis strenj tingling ɛn twitching senseshɔn na yu leg kin bi bikɔs di nyutriɛnt folate nɔ de. Dis na bikɔs yu bɔdi nid mɔ folate pas aw i kin nid we yu gɛt bɛlɛ.

Wetin na di prɔblɛm dɛn we kin apin bikɔs pɔsin nɔ kin slip we i gɛt bɛlɛ?

Di prɔblɛm dɛn we kin apin we uman gɛt bɛlɛ we kin mek i nɔ ebul fɔ slip kin bi:

• Intrauterin Growth Restrikshɔn fɔ mek di pikin gro.
• Dayabitis we uman gɛt bɛlɛ (`Gestational Diabetes`).
• Preeclampsia (we yu gɛt ay blɔd prɛshɔn we yu gɛt bɛlɛ).
• Fɔ bɔn pikin bifo tɛm.
• Leba fɔ lɔng tɛm.
• Fɔ gɛt fɔ bɔn pikin bay sizarian sɛkshɔn (C-section delivery).

nכto dat nכmכ, we yu nכ de slip, i kin ivin mek yu hat εn pwεl hat (`Postpartum Depression`) we kin apin we uman bεlε let εn afta dεn bכn di pikin.

Aw dɔktɔ kin no bɔt dis sik?

Yu dɔktɔ go rivyu yu mɛdikal istri. I go chɛk fɔ si if yu gɛt ɛni prɔblɛm we yu bin dɔn gɛt fɔ slip bifo ɔ if yu de tek ɛni mɛrɛsin we go ambɔg yu slip. I go aks bak bɔt yu sik dɛn. Fɔ ɛgzampul:

• Wetin na yu prɔblɛm (i nɔ kin izi fɔ yu fɔ slip, fɔ wek bɔku tɛm na nɛt, fɔ wek ali mɔnin)?
• Ustɛm dis sik we pɔsin nɔ kin ebul fɔ slip bigin?
• Aw ɔltɛm dis kwɛstyɔn kin kam?
• Aw yu kin fil insay di de?
• Aw dis we aw yu nɔ de slip dɔn afɛkt di tin dɛn we yu de du ɛvride?

Wetin yu kin du fɔ mek yu nɔ slip we yu gɛt bɛlɛ?

Di bɛst tritmɛnt na simpul chenj dɛn we yu kin mek na yu layf. Bikɔs di bɛst sɔlv dipen pan di rizin we mek yu nɔ ebul fɔ slip na nɛt. Yu dɔktɔ kin no yu prɔblɛm ɛn gi yu sɔlv we go wok fɔ yu. Dɛn kin rikɔmɛnd tin dɛn lɛk:

Tin dɛn fɔ du bifo yu go slip

• Pik di tin dɛn we yu fɔ du ɛvride we go mek i izi fɔ mek yu slip. Fɔ ɛgzampul, we yu de du ɛksesaiz we yu nɔ de du bɛtɛ na di de, dat kin mek yu gɛt wɛlbɔdi ɛn i kin ɛp yu fɔ slip na nɛt. If yu slip shɔt (nɔ pas 30 minit!) insay di de, dat kin ɛp yu fɔ lɛ yu nɔ slip bɛtɛ. Bɔt nɔ slip tumɔs, mɔ na aftanun ɔ let na nɛt. If yu du dat, yu nɔ go slip na nɛt.
• Ridyus at-bɔn na nɛt. It sɔm smɔl smɔl it dɛn ɔl di de instead fɔ it tri big it dɛn. Nɔ it tin dɛn we de mek yu at bɔn mɔ ɛn mɔ, lɛk it dɛn we gɛt ɔyl ɛn tin dɛn we gɛt spays. If yu gɛt `(Acid Reflux/GERD)` (acid reflux), mek dɛn trit am. Nɔ go slip fɔ at le tu awa afta yu dɔn it.
• Pik di rayt it dɛn. Sɔm it kin ɛp wit di sayn dɛm. Fɔ ɛgzampul, fɔ pen na yu leg, ad it dɛn we gɛt `(Calcium)` ɛn `(Magnesium)` to yu it, lɛk ɔl gren, bins, dray frut, ɛn nɛt.
• Ridyus di wata we yu de it klos to di tɛm we yu de go slip. Ridyus di nɔmba fɔ di tɛm we yu kin go na di bafa na nɛt, ɛn nɔ drink wata bifo yu go slip. If yu fil se yu dɔn dray ɔ yu tɔsti, nɔ drink pas wan glas wata tu awa bifo yu go slip. Drink insay smɔl smɔl sip dɛn.
• Nɔ yuz tin dɛn we de mek yu fil fayn bifo yu go slip. Nɔ it kafin (kɔfi, ti, ɛn ɔda tin dɛn) fɔ at le et awa bifo yu go slip.Nɔ luk skrin (fon, tablɛt, TV) we de mek blu layt. Dɛn kin tɛl yu bren fɔ wek. Dis min se i nɔ fayn fɔ chɛk soshal midia ɔ tap na yu fon bifo yu go slip, mɔ we yu de na bed.
• Yu fɔ no di tin dɛn we de na yu maynd we de ambɔg yu slip. Tɔk to yu patna, yu gud padi, ɔ pɔsin we de gi yu advays bɔt dɛn tin ya we yu de fred ɛn wɔri. Rayt dɛn tin ya na buk, dɔn tɔk to yu dɔktɔ.

We yu de go slip

• Fɔ fala gud slip hajɛns: Dis min fɔ mek yu bɔdi gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Stich to dis slip schedule, ivin insay wikɛnd. Dɔn bak, mek yu bedrum bi fayn ples fɔ slip. Kip am kol, dak, ɛn kwayɛt. Yuz kɔmfyut matres ɔ pilo fɔ gɛt bɛlɛ. Tink bɔt fɔ yuz sawnd mashin we de ple natura sawnd (lɛk di sawnd we strim ɔ bɔd siŋ de mek).
• Slip na fayn say: Tray fɔ slip na yu lɛft say wit pilo bitwin yu leg ɛn pilo ɔnda yu bɛlɛ. Dis pozishɔn de ɛp fɔ mek yu bɔdi alaynɛd ​​pan ɔl we i de mek yu blɔd go fayn fayn wan. If dis at, tray fɔ du ɔda pozishɔn dɛn we izi fɔ yu.
• Tray fɔ rilaks: ɛksesaiz fɔ blo, fɔ strɛch, fɔ tink gud wan, fɔ du yoga, fɔ was wit ɔt, ɔ fɔ mek yu patna masaj yu. Yuz myuzik we de mek pɔsin kol ɔ ap we de ple sawnd. Bɔt nɔ luk yu fon skrin, bikɔs dis kin mek yu nɔ slip.
• Nɔ jɔs ledɔm na bed ɛn tink: We yu ledɔm wek na bed ɛn luk di siling, dat kin tich yu bren se di bed nɔto ples fɔ slip, bɔt na ples fɔ wɔri. If yu wek ɛn nɔ ebul fɔ slip bak, grap ɛn du sɔntin we go mek yu kol, lɛk fɔ tink gud wan ɔ rid buk (ɔnda layt we nɔ de shayn bɛtɛ).

Speshal tritmɛnt dɛn

If dɛn chenj ya we yu dɔn chenj yu layf nɔ de mek yu fil fayn, yu dɔktɔ kin tɛl yu fɔ du ɔda tritmɛnt dɛn:

• Mεdikeshכn dεm: Fכ fכn mεdikeshכn fכ inshכnshכn we uman bεlε kin tranga sכmtεm, biכs dεn nכ tεst bכku mεdikeshכn dεm fכ sef pan uman dεm we bεlε. Bɔt if yu de pan denja fɔ gɛt prɔblɛm dɛn we yu gɛt bɛlɛ bikɔs yu nɔ de slip, di bɛnifit dɛn we di mɛrɛsin go gi yu kin pas di prɔblɛm dɛn we yu go gɛt. Yu dɔktɔ go advays yu if yu nid mɛrɛsin.
• Cognitive Behavioral Therapy (CBT): If yu nɔr ebul fɔ gɛt dis pan yu yone, na tɛm fɔ go to tritmɛnt. Stɔdi dɔn sho se CBT kin ɛp mama dɛn we gɛt prɔblɛm fɔ slip we dɛn gɛt bɛlɛ fɔ slip fayn.
• `CPAP` mashin:If yu gɛt OSA, yu kin nid CPAP mashin fɔ mek yu aywe dɛn opin.
• Folate: If yu gɛt Restless Leg Syndrome, yu kin nid fɔ tek mɔ folate.

Aw lɔŋ inshɔm kin las we uman gɛt bɛlɛ?

di chenj dεm na yu bכdi, lεk di tin dεm we de mek yu wek na nɛt, go kam bak to nכmal afta sכm tεm afta yu bכn di pikin.

Bɔt, di kwaliti fɔ slip nɔ kin bɛtɛ wan nɛt. Wit di rispɔnsibiliti fɔ kia fɔ pikin we dɛn jɔs bɔn (we nɔ no yet se nɛt na slip tɛm), bɔku tɛm nyu mama ɛn papa dɛn kin tray tranga wan fɔ slip ɔl di nɛt.

As tɛm de go, di we aw yu de slip go fayn. Te da tɛm de, i impɔtant fɔ tɔk to yu dɔktɔ bɔt fɔ sɛt tɛm fɔ rɛst ɛn fɔ wach yu wɛlbɔdi.

Yu tink se dɛn kin mek pɔsin nɔ ebul fɔ slip we i gɛt bɛlɛ?

Nɔto ɔltɛm dɛn kin ebul fɔ avɔyd di inshɔmnia we uman gɛt bɛlɛ. Bɔt yu kin du tin dɛn fɔ kɔntrol di we aw yu de slip. Bɔrku pan de chenj wae de chenj na yu layf wae dɛn kin yuse fɔ trit pɔrsin wae nɔr kin slip fayn kin ɛp bak fɔ mek yu nɔr slip fayn fɔs.

Ustɛm a fɔ go to dɔktɔ?

If yu slip de afɛkt yu sote yu nɔ ebul fɔ wok insay di de , mek shɔ se yu tɛl yu dɔktɔ. Fɔ manej di we aw yu nɔ de slip impɔtant nɔto fɔ yu wɛlbɔdi nɔmɔ, bɔt fɔ mek yu nɔ gɛt prɔblɛm dɛn we yu gɛt bɛlɛ.

Us kwɛstyɔn dɛn a fɔ aks mi dɔktɔ?

Na sɔm kwɛstyɔn dɛn we yu kin aks yu dɔktɔ:

• Ustɛm di we aw a nɔ de slip go bi prɔblɛm wit mi wɛlbɔdi?
• Sɔntin de we a de du we de mek a nɔ ebul fɔ slip fayn?
• `(OSA)` ɔ `(RLS)` de afɛkt mi inshɔmnia?
• Us tritmɛnt dɛn yu kin advays?
• Ustɛm a fɔ go to pɔsin we sabi bɔt slip?

Fɔ dɔn, mɛmba dis.

Fɔ nɔ slip we yu gɛt bɛlɛ tan lɛk pɔsin we kin kam fɛn yu ɔltɛm (bɔt dɛn nɔ kin wɛlkɔm yu). Bɔt dat nɔ min se yu fɔ aksept am as di ɛnd fɔ yu rilaks de dɛn. infakt, fכ aksept inshכmnia as di "nyu nכmal" kin ambɔg yu hεlth εn yu bεlε.

Tɔk to yu dɔktɔ bɔt aw yu de slip. Pan ɔl we yu nɔ go ebul fɔ chenj tin dɛn lɛk fɔ chenj di ɔmon ɛn fɔ gɛt bɔku bɔku bɔdi, yu kin kɔntrol aw yu de slip. Yu kin proactive fɔ mek abit dɛm wae go ɛp yu fɔ gɛt inof, kwaliti slip. Nɔ wɔri, sɔlv dɛn de!

` Bεlε Insכmnia, Insכmnia, Bεlε Hεlth, Slip We Bεlε, Mama εn Bebi, Slip Prכblεm