For women who are looking forward to becoming mothers, pregnancy is a happy event and they are always very excited and looking forward to the arrival of their children. However, the process of pregnancy often brings many physiological changes and discomforts, leaving many mothers-to-be at their wits’ end, one of the most disturbing problems is insomnia. One of the most disturbing problems is insomnia, which mainly manifests itself as difficulty in falling asleep, taking a long time to fall asleep, tossing and turning in bed, worrying abnormally, and the more you want to sleep, the harder it is to fall asleep. Because of poor sleep, temper becomes especially bad, and her husband often quarrels with her, and she has no interest in many things and suffers a lot. Sleep or wakefulness is a normal physiological process, but it is not an activity that can be fully controlled by human beings, but a passive process. It is not like certain activities of the human body that can come and go according to human will, and stop when they say they will. People who suffer from insomnia often have difficulty inducing the master to go to sleep on their own and suffer. So what are the reasons that affect sleep during pregnancy? And how can we face it? First of all, part of the reasons affecting insomnia in mothers-to-be are physiological. As the fetus becomes larger and the mother-to-be’s abdomen grows, it becomes difficult for her to find a suitable sleeping position and the quality of sleep starts to be compromised. In addition, some pregnant women have frequent urination at night, while others often feel cramps in their legs and feet in the middle of the night ……, these are the “culprits” that affect the sleep of pregnant women. In addition, most of the reasons that affect the quality of sleep of the mother-to-be are psychological factors. Many mothers-to-be become less confident after the excitement of early pregnancy, often worrying about whether the delivery will be smooth; whether the baby is healthy and easy to raise; wanting to sleep in a different position, but afraid of crushing the child ……, a variety of mental factors make pregnant women have a heavy psychological burden, and affect the quality of sleep. In the face of the complex variety of reasons for insomnia during pregnancy, mothers-to-be can take the following countermeasures accordingly: 1, choose the ideal sleeping position Some pregnant women feel that side lying may press the child, so they take the supine position as a matter of course. But in fact, pregnant women should not lie on their backs. Because the supine position, the huge uterus will compress the inferior vena cava, thus reducing the amount of return blood and cardiac output, resulting in hypotension, pregnant women may experience dizziness, panic, nausea, breath-holding and other symptoms. Since the uterus of pregnant women is generally right-sided, it is recommended that pregnant women should take the left-sided position. This position can correct the right rotation of the enlarged uterus, reduce the pressure of the uterus on the abdominal aorta and iliac artery, improve blood circulation, increase the blood supply to the fetus, and is beneficial to the growth and development of the fetus. It should be added that, because the physiological situation of each pregnant woman is different, so whether to lie on the left or right side, it is necessary to follow medical advice. 2, correct treatment of frequent urination Pregnant women often do not really need to go to the toilet, but because of the increase in the uterus, pressure on the bladder, so that its urine storage capacity is reduced, coupled with the baby in the abdomen is more “active”, more likely to pressure on the bladder, so that pregnant women have the idea of going to the toilet. As long as the frequency of urination is not caused by problems such as urinary tract infections, it is actually a normal phenomenon, do not worry too much, it is recommended that pregnant women drink as little water as possible before going to bed. 3, prevent cramps Many pregnant women often have cramps in the second trimester of pregnancy, thus affecting the quality of sleep. The problem of cramps is mostly related to the sleeping position, usually easier to cramp when the palms of the feet are down. In addition, it may also be related to local blood circulation, blood pH balance, calcium deficiency, etc. Normal blood is slightly alkaline, but if you have too much stress, too many sweets and animal foods in your diet, it is easy for your blood to become acidic, making some trace elements (such as calcium) ionized and then lost with body fluids, causing an imbalance of electrolytes and resulting in local muscle cramps. If cramps often occur during sleep and thus affect the quality of sleep, it is necessary to adjust the sleeping position, sleep on the left side as much as possible, and pay attention to the warmth of the lower limbs to avoid cramps due to poor blood circulation. In addition, you should consume more vegetables and fruits in your diet and reduce the intake of animal protein. You should also take calcium supplements as prescribed by your doctor. In case of cramps, you can also ask your family members to help with hot compresses and massage to relieve the pain of cramps. 4, their own psychological conditioning First of all, pregnant women can listen to some more soothing music before going to bed, one can relax the mood, the second will help fetal education. You should not sleep too much during the day, if not for a nap, try not to stay in bed. Do not put too much clutter on the bed, especially do not use the bedroom and bed as a place to work, otherwise it will give you a psychological implication, making it difficult to sleep. The bed is the place to sleep, rest, you can relax and read a book, listen to music, rather than always there to do things. Second, do not engage in overly exciting activities before bed, such as watching a more ups and downs in the plot of the film, or too much work. Third, to develop good sleep habits and routine. It is best to go to bed on time every night, wake up on time in the morning, get up, so as to develop a routine, adjust the biological clock, help improve the quality of sleep. Finally, do not worry too much. This is one of the most important psychological tactics for insomnia during pregnancy. “The only way to solve the problem of insomnia at all is to get rid of the psychological burden and completely release the worrying pregnant women. There are many specific ways to induce the human body to sleep, you can listen to bland and rhythmic sound, such as: the sound of running trains, crickets, dripping water and the sound of spring rain pattering tapes, or music hypnotic tapes to help sleep, but also this can establish the conditioned reflex to induce sleep. In addition, you can also refer to the following two simple methods: (1) the method of closing the eyes into the quiet. After getting into bed, close your eyes first, then open them slightly as a slit to keep some contact with the outside world, although, the mental activity is still operating, however, the tension of sympathetic nerve activity has been greatly reduced, inducing the body to gradually enter the sleepy haze. (2) Sound the sky drum method. After getting into bed, lie on your back with your eyes closed, cover your left ear with your left palm, cover your right ear with your right palm, and flick the back of your head with your fingers so that you can hear a whirring sound. The number of flicks until you feel slightly tired. After stopping the flicking, the head slowly approach the sleeping pillow, two after the natural resting on both sides of the body, will soon fall asleep. 6, diet therapy (1) drink hot milk method. Drink a glass of hot milk with sugar before bedtime, according to research, can increase the body’s insulin secretion, increase the ammonia into the brain cells, prompting the human brain to secrete sleep serotonin; at the same time, milk contains trace amounts of morphine-style substances, has a calming and tranquilizing effect, thus prompting the body to fall asleep peacefully. (2) If fatigue and difficult to sleep, may wish to eat apples, bananas, oranges, oranges, pears and other types of fruit. Because, the aromatic taste of these fruits has a calming effect on the nervous system; the sugar in the fruits can make the cerebral cortex inhibit and go to sleep. (3) One tablespoon of vinegar, pour it into a glass of cold water and drink it, it can make you fall asleep and sleep well. (4) Frequent insomnia, with lotus seeds, longan, lily with Panicum (corn) porridge, has the effect of making people fall asleep. (5) blood deficiency insomnia, can often take lotus root powder, or simmer lotus root with a small fire with the right amount of honey to eat; also available longan meat 10g, red dates 5 core, steamed egg a meal, once a day. (6) heart deficiency, sweating, insomnia, cut open a pig heart, loaded with 25g each of ginseng and angelica, steamed with the medicine, eat pig heart and drink soup, has a good effect. 7, supplement alpha-linolenic acid alpha-linolenic acid can promote new protein production in the brain, regulate the level of monoamine neurotransmitters in the brain, improve sleep. Its metabolite DHA can pass the blood-brain barrier, a large number of accumulation in brain cells, stabilize the internal and external environment of cells, provide live energy, enhance the permeability and fluidity of cell membranes, fundamentally restore the high activity state of cells. It promotes normal brain wave conduction and inhibits the conduction of abnormal brain cell signals, thus enabling brain cells to be fully rested, overcoming human anxiety and regulating human sleep. Therefore, the mothers-to-be use the above-mentioned methods, do not talk, do not think; sleep first, then sleep, that is: not excessive brain before going to bed, after going to bed to exclude all distractions, keep quiet; In addition, pay attention to the bedroom environment quiet, fresh air, hard and soft bed suitable, can improve the quality of sleep. Sleep well, wake up naturally energetic.