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女性の足

妊娠すると眠気が起こる3つの理由とその対策

女性の足

眠気は自然に起こるものであり、身体の休息を訴えるものです。実は妊娠中にはその眠気が強くなり、人によっては眠気が強くて起き上がれないと感じるほど。妊娠というとても大きなイベントには、様々な症状が出てきます。

しかし、医学的には病気ではなく、自然な変化の一部として言われますし、また周囲からしても妊娠の経験がなければ、強い眠気が起こることなど理解できないこともあるでしょう。そんな時でも周囲に眠気が起こってしまうことを伝え、なぜ妊娠中に眠気が起こるかを説明できれば、理解してくれる人も増えるかもしれません。妊娠中に眠気が起こってしまう理由やその場合の対策についてご紹介しましょう。

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眠気が起きる妊娠という変化

美女

女性に月経がはじまれば妊娠という可能性が出てきます。妊娠について何となくの知識があっても、実際にその状態になってみなければどんな変化が起きるのかはわかりませんよね。その変化も個人差があり千差万別です。

眠気が起きたり、食べずにいられなくなったり、辛い便秘になってしまったり…更には、妊娠で起こる変化についてストレスを感じたりと、小さな変化が積み重なっていきます。経験できない男性にとっては未知のことであり、それだけでなく妊娠経験のない女性からも理解してもらえないこともあります。

現代では妊娠中にも仕事を継続する人も多く、仕事での立場や環境によって、強い眠気が出ても理解してもらえなかったり、冷ややかな目で見られることもあるかもしれません。また、周囲に気を遣いすぎて必要以上に本人が気にしていることもあるでしょう。

そうなるとより一層ストレスがかかってしまい、胎児への悪影響にもなりかねませんよね。妊娠中は色んな事が起こります。その中の一つである眠気についても、理由がわかれば自分自身で納得することができます。理解し、相手に伝えられる知識をもって、より快適な妊娠ライフがおくりましょう。

妊娠中に眠気が出る原因その1:女性ホルモンプロゲステロンの影響

妊娠すると眠気が出るのは、女性ホルモンの一つであるプロゲステロンが眠気を起こすというのが大きな一つの原因です。特に妊娠初期には眠気を強く感じる人が多いようです。

プロゲステロンは、通常の月経の高温期にも増加します。高温期とは、排卵後から月経までの期間で、排卵をしたことでいつでも妊娠できますよという状態に増えるホルモンです。妊娠前で月経が続いていたころ、月経前になると眠気が起きていたという経験はなかったでしょうか?妊娠すると同様のホルモンがより多く分泌されているので、月経前どころではなく強い眠気になってしまいます。

月経前症候群となる便秘や吐き気などもプロゲステロンの影響ですが、妊娠初期に起こるつわりも同様です。プロゲステロンは妊娠を維持させる役割があり、分泌量を変化させながら出産まで継続して分泌されます。個人差があるので強い眠気を感じる人から、全く変化のない人もありますが、ホルモンの影響ですので仕方がないのかもしれません。

プロゲステロンは妊娠を継続させる働きがありますので、出産前になると徐々に分泌が減り、もう一つの女性ホルモンであるエストロゲンが増えてきます。エストロゲンが増えると、今度は逆に眠りが浅くなり、熟睡時間が短くなります。こうして出産後の子育てに備えるわけです。本当に女性の身体はすごいですよね。

プロゲステロンの分泌を減らすわけにはいきませんので、ホルモンによる妊娠中の眠気対策は限られてきます。

  • 短時間でも眠れる時に眠る
  • ビタミンB群を摂取し、ホルモンバランスを少しでも整える
  • お腹以外の顔や手を冷やす

仕事中であれば難しいかもしれませんが、トイレでちょっと休むなどの工夫ができればしばらく寝てしまいましょう。お腹が大きくなるとトイレでの仮眠は難しくなりますが、後期は妊娠初期と比べて眠気は落ち着くと思います。またビタミンB群は女性ホルモンを整える働きがあります。ただし、合成物質が多いものは胎児に悪影響も考えられますので、信頼できる天然のサプリメントがなければ豚肉などを積極的に食べて補給しましょう。

どうしても眠気を止めたいというときは、お腹以外の顔や手を冷やすと少し改善されます。プロゲステロンが分泌されるのは高温期と言いましたが、妊娠初期は高温期が続いている状態です。ちょっと体温が高いと余計に眠さやだるさを感じます。そこで、顔や手をちょっと冷やすだけですっと体温が落ち着くのです。

ただし、冷やし過ぎは厳禁ですよ。お腹はしっかり温めて、窓から顔を出したり、手をつめたい水で洗ったりと工夫しましょう。ガムや飴を食べて乗り切るという方法もありますが、妊娠期の高血糖は胎児に悪影響を与えます。食べ物に偏らない方法を探すことをお勧めします。

妊娠中に眠気が出る原因その2:身体の変化による強い疲れ

妊娠すると次々に大きな変化が出ます。眠気という表面に現れた症状だけでなく、体内では受精した卵子が細胞分裂を繰り返し、子宮内部でも胎盤の形成などが行われます。妊娠中期になってくるとお腹が膨らみだし、肉体的な変化が大きくなります。

お腹だけでなく同時に乳房が膨らみます。そうした変化の中で、身体は感じたことのないストレスや疲れが増えていくのです。身体の変化は自分の力ではどうにもならない、自然の変化です。受け入れるしかないとはいえ、これまでの服が着れなくなったり、動きづらくなったりします。妊娠後期になると靴下を履くのも大変になったりと、行動に関するストレスも増えてきます。こうした疲れを解消していかなければ、更なる出産に備えることができません。

身体の変化に伴うストレスや疲れから、その改善のための休息が必要です。それがつまり眠気となって休めと信号を送っているのです。特に妊娠中期以降に強い眠気を感じているのであれば、それは抵抗せずに寝た方が良いのですが、なかなかそうもいかない場合もあるでしょう。身体の変化による強い疲れを改善させる対策をとりましょう。

  • 身体は絶対冷やさない
  • リラックスできるアロマや飲み物を用意しておく
  • 身体を動かす

妊娠すると子宮に圧迫されて内臓の動きが悪くなります。身体が冷えてしまうと、内臓の動きだけでなく血流が悪くなり、ますます疲れが取れにくくなります。まずはしっかり温めること。妊婦でファッショナブルな服装をしたいとしても、腹巻は必ずするなどの温め対策を行いましょう。ストレス対策としてのアロマや飲み物も有効です。カフェインが好きだった人はコーヒーなどが飲めなくなり辛いと感じているかもしれません。そんな時はタンポポコーヒーやカフェインレスのものを用意したりと好みのものを探しましょう。肉体的な疲れだけでなく、精神的な疲れを感じているのなら身体を動かすことです。身体の変化に対する疲れは、気持ちよく体を動かし血流を改善することで爽快感を感じることがあります。時にはマタニティヨガなどに参加してみてはどうでしょうか?

妊娠中に眠気が出る原因その2:貧血の悪化による栄養不良

妊娠中に眠気が起こるのはホルモンの影響や疲れによるものもありますが、もう一つ貧血の悪化による体力の低下も考えられます。妊娠中は胎児に栄養を渡すため、よほど気をつけておかないと母体は栄養不良の状態になります。そんな状態で日常を活動し、更に身体が重くなるような日々を過ごすことになります。

特に赤ちゃんにとって鉄分はとても大切な栄養素で、胎児が血液を作り、また体内に多くを貯蓄することによって出産後の成長を支えるものです。母体が貧血の場合、切迫流産や早期出産につながりやすいこともわかっています。普段から貧血対策を行うことによって、自分自身の体調を整え、胎児への十分な栄養を渡しましょう。

  • レバーや赤身肉を食べる
  • ほうれん草やひじきは、肉類と一緒に食べる
  • ダイエットしない

貧血対策で一番大切なのはタンパク質を同時に摂取することです。特に栄養価が高いのはレバーです。また植物性の鉄分が多いと言われるほうれん草やひじきは、その単体では吸収がとても悪いため、あまり意味がありません。しかし、肉類と一緒に摂ることで吸収力がアップされます。

また、妊娠期の肥満を抑えるためにダイエットを行っている人も少なくありませんが、妊娠中のダイエットはとても危険です。そのような指導をされるのは日本だけだと言われるほど海外では理解できないことだといわれています。よほどの妊娠糖尿病などでない限りは、自己流のダイエットはやめましょう。

貧血改善にプルーンが有効だと言われますが、実際には違います。
プルーンは確かに栄養価の高いもので食物繊維やミネラルが多く含まれます。ただし、そこに含まれる鉄分はペクチンと呼ばれる食物繊維の膜でおおわれており、私たち人間の消化器官ではペクチンは消化をすることができません。

つまり、食物繊維に包まれた鉄分はそのまま便となって排泄されるしかないのです。微量の鉄分は吸収される可能性もありますが、あまり有効とは言えないでしょう。ほうれん草やひじきなどの植物性の鉄分も同じ理由で、これらの吸収が悪い鉄分を非ヘム鉄といいます。動物性の鉄分はヘム鉄と呼ばれとても吸収が良いものになります。せっかく貧血改善を行うなら正しい知識をもって取り組みたいですね。

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: 411

まとめ

眠気というのはちょっと寝不足でも起こってしまいますが、妊娠期になるととても強い眠気だったり、だるさを伴った眠気が起こりやすくなります。個人差があるために、相談しにくい部分もあるかもしれませんが、強い眠気を感じる日々が続くようでしたら、しばらく休んでしっかり睡眠をとることをお勧めします。仕事は大切ですが、一時の睡眠を我慢してストレスになり胎児に悪影響を起こすことを考えれば、休息を優先することも考えていただけるかと思います。

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