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Kiến thức mang thai

Giúp bà bầu ngủ ngon trong 3 tháng cuối

- Bà bầu cần tránh uống nước trước khi đi ngủ vài tiếng. Trong ngày thì bạn cần uống nhiều nước hơn để bù đắp lại. Khi đi vệ sinh, hãy ngồi nghiêng về phía trước để nước tiểu chảy hết hoàn toàn khỏi bàng quang.

Kẻ đánh cắp giấc ngủ: Buồn đi vệ sinh nhiều

Lúc này, thai nhi nằm theo tư thế đầu quay xuống dưới để chuẩn bị chào đời. Đầu của bé sẽ đè vào bàng quang và do đó bà bầu sẽ phải dậy trong đêm 4-6 lần để đi vệ sinh. Bên cạnh đó, thận của bà bầu cũng làm việc nhiều hơn, lọc máu và sản xuất ra lượng nước tiểu nhiều hơn gấp đôi trước khi mang bầu.



Giải pháp:

Cũng giống như ở ba tháng đầu, bà bầu cần tránh uống bất kì thứ gì trước khi đi ngủ vài tiếng. Trong ngày thì bạn cần uống nhiều nước hơn để bù đắp lại. Khi đi vệ sinh, hãy ngồi nghiêng về phía trước để nước tiểu chảy hết hoàn toàn khỏi bàng quang. Nên nhớ là không được nhịn đi tiểu vì có thể làm nhiễm trùng nước tiểu ở các cơ quan khác.

Kẻ đánh cắp giấc ngủ: Chuột rút

 


Chuột rút khiến bà bầu khó ngủ

Nhiều bà bầu thường tỉnh giấc bất chợt và phát hiện ra mình đang bị chuột rút. Các bác sĩ phỏng đoán hiện tượng này là do sức nặng từ việc mang bầu đè lên đôi chân làm giảm tốc độ tuần hoàn máu trong thai kì. Hay cũng có thể do bào thai đè lên các mạch máu vận chuyển máu đến chân.

Sự thiếu hụt khoáng chất cũng có thể gây ra hiện tượng này. Cơ sẽ dùng magie, kali và canxi để co bóp. Và chính sự mất cân bằng chất điện phân gây ra chuột rút. Khi em bé bắt đầu hóa vôi xương ở 3 tháng cuối, bé sẽ dùng lượng canxi dự trữ của mẹ. Vì thế, nếu mẹ không ăn đủ lượng canxi trong bữa ăn  hàng ngày thì chính mẹ đang làm rỗng lượng canxi dự trữ của mình và bị chuột rút. Hiện tượng này cũng thường xảy ra về đêm.

Giải pháp:

Đạp chân xuống giường có thể làm giảm chuột rút. Có thể kéo giãn chân trước khi lên giường. Tập thể dục đều đặn trước khi sinh sẽ khiến cho lượng máu tuần hoàn đều và giảm mức độ thường xuyên của chuột rút.

Bà bầu cũng không được xem nhẹ dinh dưỡng đầy đủ. Đầu tiên hãy tăng hàm lượng canxi hấp thu vào cơ thể, ăn nhiều sản phẩm có chứa chất khoáng như các sản phẩm sữa không béo, nước cam. Cần đảm bảo 1.000 mg canxi mỗi ngày. Do magie, kali cần thiết cho cơ co bóp và các chức năng khác trong cơ thể nên cần bổ sung thức ăn chứa các chất đó. Kali có trong các loại thức ăn như: khoai tây, chuối, các loại đậu, ngũ cốc, lúa mạch, lê. Thức ăn giàu magie gồm có: quả hạnh và đào lộn hột. Những thức ăn có chứa cả ba loại khoáng chất đó là: rau bina, sữa chua, và cá hồi. Cuối cùng, nên nhớ uống đủ nước vì sự khử nước làm mất cân bằng chất điện phân và gây ra chuột rút.


Ăn các thức ăn chứa nhiều magie cũng giúp cải thiện được tình hình

Kẻ đánh cắp giấc ngủ: Triệu trứng chân luôn động đậy (RLS)

Khoảng 20% bà bầu có cảm giác ngứa ngáy và nóng ran ở chân. Và hiện tượng này liên quan đến việc thiếu máu do thiếu hụt chất sắt hay axit folic.

Giải pháp:

Cố gắng thúc đẩy hàm lượng hấp thu chất sắt và axit folic. Đặt miếng đệm nóng vào chân 15 – 20 phút để làm giảm cảm giác muốn đung đưa chân. Tin tốt lành đó là: chỉ vài tuần sau khi sinh, bạn sẽ thấy hiện tượng này biến mất.

Cho dù là gặp vấn đề về giấc ngủ nhưng cơ thể bạn đang chuẩn bị để chào đón con ra đời. Việc mất ngủ cũng có thể là cách mà Mẹ thiên nhiên giúp chuẩn bị cho những nhu cầu của em bé. Do đó, nếu bạn có mệt mỏi thì hãy biết rằng bạn sẽ đối mặt với tất cả những điều đó giống như một chuyên gia nhé!

 
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