Good Night, Mommy: Sleeping Tips Para sa Buntis
Madalas hindi nakakakuha nang sapat na tulog ang buntis pagkatapos ng first trimester. Sundan ang mga suggestions na ito na maaaring makatulog nang mahimbing habang nagbubuntis:
Madalas hindi nakakakuha nang sapat na tulog ang buntis pagkatapos ng first trimester. Sundan ang mga suggestions na ito na maaaring makatulog nang mahimbing habang nagbubuntis:
Sleeping Style
Matulog sa side: Ang pagtulog sa iyong tagiliran ay nakakatanggal ng pressure sa iyong katawan at tumutulong sa blood circulation. Magandang strategy ang pagpapalit-palit ng side, habang mas madalas sa left side.
Gumamit ng mga unan: Makakatulong ang paglagay ng body pillow o dantayan sa iyong likod, tuhod, at abdomen para makatulong i-support ang mga ito.
Siyesta sa hapon: Kung kulang ang iyong tulog, mag-siyesta sa hapon, kahit kalahating oras lang.
Lifestyle Changes
Mag-exercise: Nakakatulong sa blood circulation kaya nakakatanggal ng mga pains, cramps, at aches para sa mas comfortable na tulog. Humingi ng payo sa iyong doctor upang malamang kung anong ehersisyo ang maaari mong gawin.
Manatiling hydrated: Uminom ng maraming tubig thoughout the day para maiwasan ang constipation, heartburn, at kabag na posibleng maramdaman bago matulog.
Pag-usapan ang iyong worries: Kausapin ang iyong partner o doktor tungkol sa mga sources ng anxiety mo. Mas madaling makatulog kapag walang kinikimkim na stress.
Healthy at balanced na diet: Kumain ng diet na rich in micronutrients, fluids, at fiber para hindi makaranas ng mga digestive problems habang natutulog.
Pananamit. Magsuot ng maluwag na damit para makahinga ang iyong balat ay hindi makaranas ng itching at discomfort. Ang best na material para sa damit at bedsheet ng nagbubuntis ay cotton na tela.
Kapaligiran ng kwarto. Siguraduhing mahangin at mabango ang kwarto mo para relaxed ang iyong tulog.
This website provides general information for educational purposes only. For concerns about your pregnancy, consult with your healthcare professional.
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