{"id":1794,"date":"2022-10-23T17:06:31","date_gmt":"2022-10-23T17:06:31","guid":{"rendered":"https:\/\/portalhj.com\/?p=1794"},"modified":"2022-10-30T15:18:55","modified_gmt":"2022-10-30T15:18:55","slug":"bezsennosc-w-ciazy-co-zrobic-zeby-lepiej-spac","status":"publish","type":"post","link":"https:\/\/portalhj.com\/pl\/bezsennosc-w-ciazy-co-zrobic-zeby-lepiej-spac\/","title":{"rendered":"Bezsenno\u015b\u0107 w ci\u0105\u017cy: co zrobi\u0107, \u017ceby lepiej spa\u0107?"},"content":{"rendered":"

\"\"<\/p>\n

A bezsenno\u015b\u0107 w czasie ci\u0105\u017cy<\/strong> dotyka wiele kobiet. Jednak \u017ale wysypianie si\u0119 ma ogromny wp\u0142yw na \u017cycie i samopoczucie przysz\u0142ej mamy. Dlatego wa\u017cne jest, aby znale\u017a\u0107 sposoby na popraw\u0119 snu.<\/p>\n

Je\u015bli chcesz dowiedzie\u0107 si\u0119 wi\u0119cej na temat bezsenno\u015b\u0107 w czasie ci\u0105\u017cy, <\/strong>Post\u0119puj zgodnie z tym artyku\u0142em ju\u017c teraz!<\/p>\n

Jak z\u0142agodzi\u0107 bezsenno\u015b\u0107 w czasie ci\u0105\u017cy?<\/h2>\n

Na pewnym etapie ci\u0105\u017cy spanie w czasie ci\u0105\u017cy mo\u017ce sta\u0107 si\u0119 nieco trudne.<\/p>\n

Je\u015bli w ci\u0105gu pierwszych kilku tygodni mo\u017cesz czu\u0107 si\u0119 bardzo senny i mie\u0107 ochot\u0119 ci\u0105gle spa\u0107, w miar\u0119 up\u0142ywu miesi\u0119cy zwi\u0119ksza si\u0119 obj\u0119to\u015b\u0107 brzucha, dzia\u0142anie hormon\u00f3w, wzrost progesteronu, cz\u0119sta potrzeba oddawania moczu nawet w nocy, a zesp\u00f3\u0142 niespokojnych n\u00f3g mo\u017ce utrudnia\u0107 zasypianie.<\/p>\n

Jak wi\u0119c dobrze spa\u0107 w ci\u0105\u017cy? Poprawi\u0107 bezsenno\u015b\u0107 w czasie ci\u0105\u017cy<\/strong>, Przygotowa\u0142em kilka wskaz\u00f3wek, kt\u00f3re z pewno\u015bci\u0105 Ci pomog\u0105. Wymeldowa\u0107 si\u0119!<\/p>\n

Wskaz\u00f3wki dotycz\u0105ce radzenia sobie z bezsenno\u015bci\u0105 podczas ci\u0105\u017cy<\/h2>\n

Jedn\u0105 z najbardziej irytuj\u0105cych wskaz\u00f3wek, jakie otrzymasz w czasie ci\u0105\u017cy, jest: \u201e\u015bpij i odpoczywaj tak du\u017co, jak tylko mo\u017cesz\u201d. \u0141atwo powiedzie\u0107, prawda?<\/p>\n

Po\u0142\u0105czenie przeci\u0105\u017cenia hormonalnego, ci\u0105g\u0142ej potrzeby oddawania moczu, zdenerwowania przed ci\u0105\u017c\u0105 i coraz bardziej ci\u0119\u017ckiego brzucha mo\u017ce sprawi\u0107, \u017ce nawet te, kt\u00f3re zawsze bezsennie nie mog\u0142y spa\u0107.<\/p>\n

Nawet ruchy dziecka, gdy matka odpoczywa, mog\u0105 utrudnia\u0107 zasypianie i powodowa\u0107 wielogodzinn\u0105 bezsenno\u015b\u0107.<\/p>\n

Oto kilka wskaz\u00f3wek, kt\u00f3re mog\u0105 w tym pom\u00f3c bezsenno\u015b\u0107 w czasie ci\u0105\u017cy:<\/strong><\/p>\n

Przewiduj spo\u017cycie p\u0142yn\u00f3w<\/h3>\n

Poniewa\u017c Twoje dziecko potrzebuje du\u017co wody, wa\u017cne jest, aby pi\u0107 du\u017co wody, aby zachowa\u0107 odpowiedni poziom nawodnienia w czasie ci\u0105\u017cy. Jednak wypicie du\u017cej ilo\u015bci wody w nocy oznacza konieczno\u015b\u0107 wstania i oddania moczu podczas snu.<\/p>\n

Aby tego unikn\u0105\u0107, warto zaopatrzy\u0107 si\u0119 w p\u0142yny, zw\u0142aszcza rano i po po\u0142udniu. Dlatego pij tylko wtedy, gdy odczuwasz pragnienie w nocy, aby unikn\u0105\u0107 odwodnienia.<\/p>\n

Drzemki w ci\u0105gu dnia z umiarem<\/h3>\n

Jak zapewne wiesz, mi\u0119dzy hormonami a zmianami fizycznymi ci\u0105\u017ca mo\u017ce powodowa\u0107 du\u017ce zm\u0119czenie w ci\u0105gu dnia, szczeg\u00f3lnie w pierwszym i trzecim trymestrze ci\u0105\u017cy.<\/p>\n

Mo\u017cna si\u0119 zdrzemn\u0105\u0107, ale nie d\u0142u\u017cej ni\u017c 40 minut. Dzieje si\u0119 tak, poniewa\u017c d\u0142u\u017cszy sen zrekompensowa\u0142by wewn\u0119trzny zegar biologiczny, utrudniaj\u0105c, a nawet uniemo\u017cliwiaj\u0105c zasypianie w nocy. Je\u015bli po godzinie 16:00 odczuwasz senno\u015b\u0107, ca\u0142kowicie zrezygnuj z drzemki i id\u017a spa\u0107 wcze\u015bniej wieczorem.<\/p>\n

Od\u0142\u0105cz si\u0119 od komputera i unikaj telewizji i telefon\u00f3w kom\u00f3rkowych na godzin\u0119 przed snem<\/h3>\n

Badania medyczne pokazuj\u0105, \u017ce m\u00f3zg mo\u017ce pomyli\u0107 sztuczne \u015bwiat\u0142o emitowane przez te technologiczne urz\u0105dzenia ze \u201e\u015bwiat\u0142em dziennym\u201d, w zwi\u0105zku z czym nie mo\u017ce uwolni\u0107 melatoniny, kt\u00f3ra zwykle aktywuje si\u0119 o zmroku.<\/p>\n

\"\"<\/p>\n

Ponadto komputer i telewizja stymuluj\u0105 umys\u0142, mog\u0105 powodowa\u0107 stres i powodowa\u0107 \u201ezamy\u015blenie\u201d.<\/p>\n

Zrelaksuj si\u0119 przed p\u00f3j\u015bciem spa\u0107<\/h3>\n

Wypr\u00f3buj rytua\u0142 przed snem, kt\u00f3ry pomo\u017ce zrelaksowa\u0107 umys\u0142 i cia\u0142o. Jednym z najlepszych pomys\u0142\u00f3w jest gor\u0105cy prysznic. Dzieje si\u0119 tak dlatego, \u017ce po prysznicu temperatura cia\u0142a spada, na\u015bladuj\u0105c to, co dzieje si\u0119 podczas snu.<\/p>\n

Sprawdz\u0105 si\u0119 r\u00f3wnie\u017c \u0107wiczenia rozci\u0105gaj\u0105ce, joga i g\u0142\u0119bokie oddychanie. Dlatego wa\u017cne jest, aby stworzy\u0107 rutyn\u0119 snu (kt\u00f3ra przyda si\u0119 r\u00f3wnie\u017c, gdy b\u0119dziesz musia\u0142a zrobi\u0107 to samo z nowo narodzonym dzieckiem): staraj si\u0119 zawsze spa\u0107 o tej samej porze, unikaj brutalnych film\u00f3w przed snem i stw\u00f3rz wygodne i relaksuj\u0105ce \u015brodowisko .<\/p>\n

\u017badnej kofeiny po godzinie 15:00<\/h3>\n

Badania pokazuj\u0105, \u017ce do 200 miligram\u00f3w kofeiny dziennie \u2013 czyli oko\u0142o p\u00f3\u0142torej fili\u017canki kawy lub trzy do czterech fili\u017canek herbaty \u2013 mo\u017cna r\u00f3wnie\u017c przyjmowa\u0107 w czasie ci\u0105\u017cy.<\/p>\n

Jednak u kobiet w ci\u0105\u017cy kofeina pozostaje w kr\u0105\u017ceniu d\u0142u\u017cej, dlatego nie nale\u017cy przyjmowa\u0107 jej wi\u0119cej po godzinie 15:00. W przeciwnym razie mo\u017ce to zak\u0142\u00f3ci\u0107 Tw\u00f3j sen w nocy.<\/p>\n

Idealna przek\u0105ska przed snem<\/h3>\n

Zamiast obfitej kolacji, kt\u00f3ra mo\u017ce powodowa\u0107 problemy ze snem i b\u00f3lami trawiennymi, zdecyduj si\u0119 na lekk\u0105 kolacj\u0119, po kt\u00f3rej nast\u0105pi p\u00f3\u017ana przek\u0105ska.<\/p>\n

Na przek\u0105sk\u0119 wybierz co\u015b o warto\u015bci 150\u2013200 kalorii, zawieraj\u0105ce w\u0119glowodany i bia\u0142ko, na przyk\u0142ad jogurt i owoce, pe\u0142noziarniste krakersy i ser lub hummus z posiekanymi warzywami i spo\u017cywaj ten ma\u0142y posi\u0142ek na oko\u0142o p\u00f3\u0142 godziny, godzin\u0119 przed posi\u0142kiem. id\u017a do \u0142\u00f3\u017cka.<\/p>\n

\"\"<\/p>\n

Od\u017cywianie z pewno\u015bci\u0105 ma ogromne znaczenie dla zapewnienia snu w nocy. Niekt\u00f3re pokarmy maj\u0105 moc wspomagania snu, szczeg\u00f3lnie w nocy.<\/p>\n

Najlepiej wi\u0119c pomy\u015ble\u0107 o lekkim i lekkostrawnym obiedzie na bazie warzyw, ryb, pe\u0142noziarnistego pieczywa (bo w\u0119glowodany z\u0142o\u017cone sprzyjaj\u0105 wydzielaniu serotoniny, kt\u00f3ra poprawia nastr\u00f3j i u\u0142atwia zasypianie) oraz ograniczy\u0107 spo\u017cycie kawy.<\/p>\n

Wa\u017cne jest r\u00f3wnie\u017c ograniczenie spo\u017cycia pikantnych potraw, pomidor\u00f3w i wszelkich pokarm\u00f3w, kt\u00f3re mog\u0105 powodowa\u0107 zakwaszenie \u017co\u0142\u0105dka, kolejne zaburzenie szczeg\u00f3lnie cz\u0119ste u kobiet w ci\u0105\u017cy.<\/p>\n

Pozb\u0105d\u017a si\u0119 refluksu<\/h3>\n

Zgaga jest jedn\u0105 z najcz\u0119stszych chor\u00f3b kobiet w ci\u0105\u017cy i niestety mo\u017ce wyst\u0105pi\u0107 bardzo wcze\u015bnie, nawet w pierwszym trymestrze ci\u0105\u017cy.<\/p>\n

Oczywi\u015bcie mo\u017ce to nie tylko powodowa\u0107 b\u00f3l, ale przewlek\u0142y refluks podra\u017cnia gard\u0142o i mo\u017ce powodowa\u0107 chroniczny kaszel, wi\u0119c zrozumia\u0142e jest, \u017ce sen r\u00f3wnie\u017c poniesie konsekwencje.<\/p>\n

Aby zmniejszy\u0107 ryzyko wyst\u0105pienia refluksu, nie le\u017c w nocy p\u0142asko w \u0142\u00f3\u017cku, ale pod\u0142\u00f3\u017c pod siebie poduszki, aby przechyli\u0107 je pod k\u0105tem co najmniej 30 stopni.<\/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":"\nIns\u00f4nia na gravidez: o que fazer para dormir melhor? - Portal<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/portalhj.com\/pl\/bezsennosc-w-ciazy-co-zrobic-zeby-lepiej-spac\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ins\u00f4nia na gravidez: o que fazer para dormir melhor? - Portal\" \/>\n<meta property=\"og:description\" content=\"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? 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