nespavost b\u011bhem t\u011bhotenstv\u00ed, <\/strong>Sledujte tento \u010dl\u00e1nek pr\u00e1v\u011b te\u010f!<\/p>\nJak zlep\u0161it nespavost b\u011bhem t\u011bhotenstv\u00ed?<\/h2>\n
Sp\u00e1nek b\u011bhem t\u011bhotenstv\u00ed m\u016f\u017ee b\u00fdt v ur\u010dit\u00e9 f\u00e1zi t\u011bhotenstv\u00ed trochu obt\u00ed\u017en\u00fd.<\/p>\n
Pokud se v prvn\u00edch t\u00fddnech m\u016f\u017eete c\u00edtit velmi ospal\u00ed a cht\u011bli byste sp\u00e1t st\u00e1le, s p\u0159ib\u00fdvaj\u00edc\u00edmi m\u011bs\u00edci se zv\u011bt\u0161\u00ed objem b\u0159icha, p\u016fsoben\u00ed hormon\u016f, zv\u00fd\u0161en\u00ed progesteronu, \u010dast\u00fd podn\u011bt k nutnosti dokonce i mo\u010den\u00ed v noci a syndrom neklidn\u00fdch nohou m\u016f\u017ee zt\u011b\u017eovat sp\u00e1nek.<\/p>\n
Jak tedy v t\u011bhotenstv\u00ed dob\u0159e sp\u00e1t? Pro zlep\u0161en\u00ed nespavost b\u011bhem t\u011bhotenstv\u00ed<\/strong>, dal jsem dohromady p\u00e1r tip\u016f, kter\u00e9 v\u00e1m jist\u011b pomohou. P\u0159ekontrolovat!<\/p>\nTipy pro zvl\u00e1dnut\u00ed nespavosti b\u011bhem t\u011bhotenstv\u00ed<\/h2>\n
Jeden z nejotravn\u011bj\u0161\u00edch tip\u016f, kter\u00e9 b\u011bhem t\u011bhotenstv\u00ed dostanete, je: \u201espi a odpo\u010d\u00edvej, jak jen m\u016f\u017ee\u0161\u201c. Snadno se to \u0159ekne, \u017ee?<\/p>\n
Kombinace hormon\u00e1ln\u00edho p\u0159et\u00ed\u017een\u00ed, neust\u00e1l\u00e9ho nutk\u00e1n\u00ed na mo\u010den\u00ed, p\u0159edporodn\u00ed nervozity a st\u00e1le t\u011b\u017e\u0161\u00edho b\u0159icha m\u016f\u017ee nechat bez sp\u00e1nku i ty, kte\u0159\u00ed byli v\u017edy bez sp\u00e1nku.<\/p>\n
Dokonce i pohyby d\u00edt\u011bte, kdy\u017e je matka v klidu, mohou usnadnit sp\u00e1nek a nechat uplynout mnoho hodin nespavosti.<\/p>\n
Zde je n\u011bkolik tip\u016f, kter\u00e9 v\u00e1m mohou pomoci nespavost b\u011bhem t\u011bhotenstv\u00ed:<\/strong><\/p>\nPo\u010d\u00edtejte s p\u0159\u00edjmem tekutin<\/h3>\n
Proto\u017ee va\u0161e d\u00edt\u011b pot\u0159ebuje hodn\u011b vody, je nezbytn\u00e9 hodn\u011b p\u00edt, aby z\u016fstalo b\u011bhem t\u011bhotenstv\u00ed hydratovan\u00e9. Vypit\u00ed tuny vody v noci v\u0161ak znamen\u00e1 nutnost vst\u00e1t a \u010d\u016frat, kdy\u017e sp\u00edte.<\/p>\n
Abyste tomu zabr\u00e1nili, bylo by dobr\u00e9 ud\u011blat si z\u00e1soby tekutin, zejm\u00e9na r\u00e1no a odpoledne. Pijte proto pouze v noci, kdy\u017e m\u00e1te \u017e\u00edze\u0148, aby nedo\u0161lo k dehydrataci.<\/p>\n
Denn\u00ed sp\u00e1nek s m\u00edrou<\/h3>\n
Jak mo\u017en\u00e1 v\u00edte, mezi hormony a fyzick\u00fdmi zm\u011bnami v\u00e1s t\u011bhotenstv\u00ed m\u016f\u017ee b\u011bhem dne velmi unavit, zejm\u00e9na v prvn\u00edm a t\u0159et\u00edm trimestru t\u011bhotenstv\u00ed.<\/p>\n
Je v po\u0159\u00e1dku si zd\u0159\u00edmnout, ale ne d\u00e9le ne\u017e 40 minut. V\u011bt\u0161\u00ed sp\u00e1nek by toti\u017e kompenzoval vnit\u0159n\u00ed biologick\u00e9 hodiny, co\u017e by znesnad\u0148ovalo a dokonce znemo\u017e\u0148ovalo no\u010dn\u00ed us\u00edn\u00e1n\u00ed. Pokud se po 16. hodin\u011b c\u00edt\u00edte ospal\u00ed, vynechejte zd\u0159\u00edmnut\u00ed \u00fapln\u011b a jd\u011bte ve\u010der sp\u00e1t d\u0159\u00edve.<\/p>\n
Hodinu p\u0159ed span\u00edm se odpojte od po\u010d\u00edta\u010de a vyhn\u011bte se televizi a mobiln\u00edm telefon\u016fm<\/h3>\n
L\u00e9ka\u0159sk\u00fd v\u00fdzkum ukazuje, \u017ee mozek dok\u00e1\u017ee zam\u011bnit um\u011bl\u00e9 sv\u011btlo z t\u011bchto technologick\u00fdch za\u0159\u00edzen\u00ed s \u201edenn\u00edm sv\u011btlem\u201c a v d\u016fsledku toho nem\u016f\u017ee uvol\u0148ovat melatonin, kter\u00fd se norm\u00e1ln\u011b aktivuje p\u0159i setm\u011bn\u00ed.<\/p>\n
![\"\"](\"http:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez3-.jpg\")
<\/p>\n
Po\u010d\u00edta\u010d a televize jsou nav\u00edc psychicky stimuluj\u00edc\u00ed, mohou vyvolat stres a p\u0159im\u011bt v\u00e1s \u201ep\u0159em\u00fd\u0161let\u201c.<\/p>\n
P\u0159ed span\u00edm relaxujte<\/h3>\n
Vyzkou\u0161ejte ritu\u00e1l p\u0159ed span\u00edm, kter\u00fd pom\u016f\u017ee va\u0161\u00ed mysli i t\u011blu uvolnit se. Jedn\u00edm z nejlep\u0161\u00edch n\u00e1pad\u016f je hork\u00e1 sprcha. Je to proto, \u017ee po spr\u0161e va\u0161e t\u011blesn\u00e1 teplota kles\u00e1 a napodobuje to, co se d\u011bje, kdy\u017e sp\u00edte.<\/p>\n
Poslou\u017e\u00ed tak\u00e9 stre\u010dink, j\u00f3ga a hlubok\u00e1 dechov\u00e1 cvi\u010den\u00ed. Proto je d\u016fle\u017eit\u00e9 vytvo\u0159it si sp\u00e1nkovou rutinu (kter\u00e1 se bude hodit i tehdy, kdy\u017e tot\u00e9\u017e pot\u0159ebujete ud\u011blat se sv\u00fdm novorozen\u00fdm miminkem): sna\u017ete se sp\u00e1t v\u017edy ve stejnou dobu, vyhn\u011bte se n\u00e1siln\u00fdm film\u016fm p\u0159ed span\u00edm a vytvo\u0159te si pohodln\u00e9 a relaxa\u010dn\u00ed prost\u0159ed\u00ed. .<\/p>\n
\u017d\u00e1dn\u00fd kofein po 15:00<\/h3>\n
V\u00fdzkumy ukazuj\u00ed, \u017ee a\u017e 200 miligram\u016f kofeinu denn\u011b \u2013 asi jeden a p\u016fl \u0161\u00e1lku k\u00e1vy nebo t\u0159i a\u017e \u010dty\u0159i \u0161\u00e1lky \u010daje \u2013 lze tak\u00e9 p\u00edt b\u011bhem t\u011bhotenstv\u00ed.<\/p>\n
U t\u011bhotn\u00fdch \u017een v\u0161ak kofein z\u016fst\u00e1v\u00e1 v ob\u011bhu d\u00e9le, proto byste po 15. hodin\u011b nem\u011bli u\u017e\u00edvat v\u00edce. Jinak by v\u00e1m to mohlo ru\u0161it no\u010dn\u00ed sp\u00e1nek.<\/p>\n
Perfektn\u00ed sva\u010dina p\u0159ed span\u00edm<\/h3>\n
M\u00edsto t\u011b\u017ek\u00e9 ve\u010de\u0159e, kter\u00e1 m\u016f\u017ee v\u00e9st ke \u0161patn\u00e9mu sp\u00e1nku a za\u017e\u00edvac\u00edm bolestem, se rozhodn\u011bte pro lehkou ve\u010de\u0159i n\u00e1sledovanou pozdn\u00ed sva\u010dinou.<\/p>\n
Na sva\u010dinu si vyberte n\u011bco mezi 150-200 kaloriemi, kter\u00e9 obsahuj\u00ed sacharidy a b\u00edlkoviny, jako je jogurt a ovoce, celozrnn\u00e9 krekry a s\u00fdr nebo hummus s nakr\u00e1jenou zeleninou, a toto mal\u00e9 j\u00eddlo konzumujte asi p\u016fl hodiny, hodinu p\u0159ed v\u00e1mi. Jdi do postele.<\/p>\n
![\"\"](\"http:\/\/portalhj.com\/wp-content\/uploads\/2022\/10\/Insonia-na-gravidez4-.jpg\")
<\/p>\n
V\u00fd\u017eiva m\u00e1 jist\u011b velk\u00fd v\u00fdznam pro podporu no\u010dn\u00edho sp\u00e1nku. N\u011bkter\u00e9 potraviny maj\u00ed schopnost podporovat sp\u00e1nek, zejm\u00e9na v noci.<\/p>\n
Nejlep\u0161\u00ed je proto pop\u0159em\u00fd\u0161let o lehk\u00e9 a lehce straviteln\u00e9 ve\u010de\u0159i na b\u00e1zi zeleniny, ryb, celozrnn\u00e9ho pe\u010diva (proto\u017ee komplexn\u00ed sacharidy podporuj\u00ed uvol\u0148ov\u00e1n\u00ed serotoninu, kter\u00fd zlep\u0161uje n\u00e1ladu a pom\u00e1h\u00e1 usnout) a omezit konzumaci k\u00e1vy.<\/p>\n
Je tak\u00e9 d\u016fle\u017eit\u00e9 omezit konzumaci ko\u0159en\u011bn\u00fdch j\u00eddel, raj\u010dat a v\u0161ech potravin, kter\u00e9 mohou podporovat v\u00fdskyt p\u0159ekyselen\u00ed \u017ealudku, co\u017e je dal\u0161\u00ed porucha zvl\u00e1\u0161t\u011b \u010dast\u00e1 u t\u011bhotn\u00fdch \u017een.<\/p>\n
Zbavte se refluxu<\/h3>\n
P\u00e1len\u00ed \u017e\u00e1hy je jedn\u00edm z nej\u010dast\u011bj\u0161\u00edch onemocn\u011bn\u00ed t\u011bhotn\u00fdch \u017een a bohu\u017eel se m\u016f\u017ee objevit velmi brzy, dokonce ji\u017e v prvn\u00edm trimestru.<\/p>\n
Nejen, \u017ee to samoz\u0159ejm\u011b m\u016f\u017ee zp\u016fsobovat bolest, ale chronick\u00fd reflux dr\u00e1\u017ed\u00ed hrdlo a m\u016f\u017ee zp\u016fsobit chronick\u00fd ka\u0161el, tak\u017ee se rozum\u00ed, \u017ee n\u00e1sledky ponese i sp\u00e1nek.<\/p>\n
Abyste sn\u00ed\u017eili pravd\u011bpodobnost vzniku refluxu, nele\u017ete v noci rovn\u011b v posteli, ale polo\u017ete si pod sebe n\u011bkolik pol\u0161t\u00e1\u0159\u016f, abyste se naklonili alespo\u0148 o 30 stup\u0148\u016f.<\/p>","protected":false},"excerpt":{"rendered":"
A ins\u00f4nia na gravidez atinge diversas mulheres. Contudo, n\u00e3o dormir bem tem um grande impacto na vida e bem-estar da futura m\u00e3e. Por isso, \u00e9 importante encontrar formas para melhorar o sono. Se voc\u00ea deseja saber mais sobre a ins\u00f4nia na gravidez, acompanhe esse artigo agora mesmo! Como melhorar a ins\u00f4nia na gravidez? O sono […]<\/p>","protected":false},"author":1,"featured_media":1796,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":{"0":"post-1794","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-curiosidades"},"yoast_head":"\n
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