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Dopřejte si kvalitní spánek i v těhotenství

6. listopad 2012

Jste na začátku svého těhotenství a pociťujete silnou únavu? Nebo naopak nemůžete usnout a stále se posteli převalujete? Žádný div. Spánek a těhotenství, to je jedna velká kapitola „jiného stavu“.


Dopřejte si kvalitní spánek i v těhotenstvíDopřejte si kvalitní spánek i v těhotenství

Potřeba spánku bývá v těhotenství opravdu vysoká. Je to dáno hormonálními změnami, které ovlivňují tělo i mysl. Únava je patrná především v prvním trimestru. Dopřejte si tedy, pokud je to jen trochu možné, odpočinek i kdykoliv přes den.

Spánek napříč trimestry

Potřeba spánku je nejvíce patrná v rané fázi těhotenství. Tělo prochází změnou, je unavené. Máte-li možnost, spěte často. Budete tak lépe snášet i případné nevolnosti, které dokáží velmi vysílit.

V druhém trimestru bude potřeba spánku asi nejnižší. Obvykle dochází k přijetí těla i mysli k „jinému stavu“. Obvykle ustupuje prvotní únava i úzkost, a tím je kvalitnější a klidnější i spánek. Vzhledem k tomu, že i bříško je stále poměrně malé, budete spát uvolněně a pohodlně.

Poté ovšem přichází poslední trimestr a situace se zpravidla obrací. Tak, jak se vám chtělo spát v rané fázi, tak moc se vám často nechce spát právě poslední týdny. Velikost bříška už je značná a vy tak těžko hledáte vhodnou pozici pro spánek. Neobvyklé nejsou ani křeče a časté nutkání k močení. Tím se snadno vzbudíte a kvalita spánku jde tak rapidně dolů.

Pár tipů, jak na „dobrý spánek“

  • Pijte (dodržujte správný pitný režim, nejlépe 2 litry tekutin denně)
  • Vyhýbejte se stresu
  • Hýbejte se (cvičte v dopoledních hodinách; choďte na procházky)
  • Redukujte pálení žáhy (podložte si dostatečně hlavu, aby se žaludeční šťávy nevracely a nepříjemný pocit kyselosti vás nebudil)
  • Odpočívejte (často a kdykoliv)
  • Hlídejte si jídelníček (omezte kofein, nepijte alkohol, jezte do polosyta a častěji)
  • Zkuste sílu bylinek (pro klidný těhotenský spánek pijte bylinné čaje z kozlíku lékařského či meduňky lékařské, nejlépe ve večerních hodinách)
Linkuj.cz!

Hodnocení

Zatím nikdo nehodnotil


Autor: Monika Tůmová

Momentálně jsem především maminka na rodičovské dovolené se dvěma chlapečky a třetí je na cestě... Rodičovské povinnosti a radosti si ještě zpestřuji studiem, nejprve antropologií a nyní učitelským oborem (zeměpis, základy společenských věd). Profil G+

Reklama

[Nahoru ↑]


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