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結婚

妊娠時の不眠は赤ちゃんにも影響?妊娠している時の不眠の原因と対策

結婚

妊娠中は体のバランスが変わるとき。妊婦さんになってから常に眠たくなったり、あるいは不眠になったりといろいろな変化が起きることがあります。

とくに急な不眠は妊婦さんにとって辛い症状の代表です。かといって睡眠薬誘導薬を飲むのは赤ちゃんにも悪そうだし、どうしたらいいのかしら……。

ここでは辛い症状もでてくることがある妊娠中の不眠について、その原因と解決策について説明いたします。

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妊娠中の不眠の原因と症状

眠れない女性

赤ちゃんを授かってから数週間、そろそろお腹も膨らみ始めるかな?という時期からだんだんと現れてくるのが妊娠中の不眠です。これはすべての妊婦さんに起こる症状ではなく、真逆に常に眠たくなってしまう方もおられるようです。

妊娠中に不眠になってしまう原因は、どうやら妊娠中のホルモンバランスの変化が影響しているようです。子供を授かると生活習慣を改めたり、食生活を変えたりする方もおられると思います。そのようなことも影響しているのではないか、と近年の研究では指摘されています。

もうひとつは、心理的な影響です。「ちゃんと育てられるかな、これからどうやって子供を育てていこう、旦那はちゃんと理解してくれるかな……?」 そんな育児の不安や出産の恐怖感などがストレスとなって不眠症を引き起こしている可能性があります。 

妊娠中に算出されるホルモン「プロゲステロン」

妊娠中には、プロゲステロンと呼ばれるホルモンが多くなります。

黄体から分泌されるあめ「黄体ホルモン」とも呼ばれプロゲステロンですが、妊娠状態を維持するためにとても大事な働きをします。肌荒れやむくみを誘発するため「ブスホルモン」なんて呼ばれていたりもします。あまりにも多いと先天性副腎過形成、クッシング症候群、副腎がんなどになってしまいますが、このプロゲステロンによって眠気が誘発されることがよく知られています。

卵胞から分泌されるエストロゲンと呼ばれるホルモンもあります。こちらは「美肌ホルモン」とも呼ばれますね。皮下脂肪を増やす働きがあり、美肌に保つ効果があると呼ばれますが、妊娠中はプロゲステロンが胎盤からも分泌されるため劣勢になります。
この2つは合わせて女性ホルモンとも呼ばれます。どちらか一方が重要なのではなく、バランスが重要なのです。妊娠中はこのバランスが妊娠前とは異なる状態にあるのです。

つらい妊娠中の不眠を解消する方法

それでは、つらい妊娠中の不眠はどのようにして解消すればよいのでしょうか。

基本的な対策は他の不眠対策とほとんど変わりませんが、食事や薬などによる解消は可能な限り避けたほうがよいでしょう。一番良いのは、とにかくリラックスすることです。

ホルモンバランスの変化は、体調や心理状況を変えてしまいますが、自然の変化なのです。無理に変えようとすると母体にとっても子供にとってもよくありません。

リラックスするためには、まず強い刺激を避けることです。最近多いのがスマホやPCなどを使うことで、余計に眠れなくなる「スマホ不眠」です。人間は強い光を浴び続けることでより眠くなくなってしまいますので、睡眠二時間前にはスマホ等の利用はやめるようにしましょう。

睡眠前には本を読むなどするのもよいですが、アロマを焚いてリラックスするのはいかがでしょう。強い香りは興奮を促してしまうのですが、自分好みの香りを焚きながら、リラックスできる音楽をゆったりと聞いてみましょう。音楽や香りは、お腹の中の子供も味わうことができますし、赤ちゃんに話しかけながらのんびりと時間を過ごすことは妊婦さんだけができる特別なリラックスタイムです。

また、体に影響がない範囲で効果的なのが、ホットミルクです。大量に飲んだり、冷たい牛乳を飲むとお腹を下してしまいますが、温めた牛乳をフレーバーをいれてゆっくり飲んでみてください。牛乳には「トリプトファン」と呼ばれる睡眠を促す物質が含まれているため、安眠効果が期待できます。赤ちゃんが母乳を飲んでから眠たくなってしまうのは、このトリプトファンの効果でもあるんですね。

はじめての妊娠・出産安心マタニティブック―お腹の赤ちゃんの成長が毎日わかる!
A.Christine Harris 竹内 正人
永岡書店
売り上げランキング: 307

まとめ:リラックスして楽しい妊婦さんライフを過ごしましょう

妊娠中は、ただでさえいつもと体調が違うし、将来も不安になって八つ当たりしてしまうことも増えると思います。体調不良の時でもイライラや不安感に苛まれることで、赤ちゃんにも非常にわるい影響があるのです。

不眠の時も、無理はせず、イライラしないでリラックスしてゆっくりと休むように心がけましょう。無理に寝ようとは考えなくても大丈夫です。可愛い赤ちゃんとの対面を楽しみにしながら、穏やかなキモチで妊娠ライフを過ごせるようにしましょう。

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