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勉強する女性
勉強する女性

実は多い妊婦さんの不眠症!眠れないときに試してほしい3つの方法

日記を書く眠れない女性

赤ちゃんをお腹に宿している妊婦さんは、もうすぐ会える赤ちゃんに会うことをとても心待ちにされているかと思います。少しずつ育っていく赤ちゃんの胎動を感じ、幸せな毎日を過ごされていることでしょう。しかし、そんな幸せいっぱいの妊婦さんを襲うのが「眠れない」という不眠症状です。人間にとって睡眠はとても大事なことです。睡眠がとれないと、ストレスがたまってしまったりイライラの原因にもなりますよね。実はこの不眠症、妊婦さんの多くが体験するといわれているのです。

本記事では、なぜ妊婦さんの多くが眠れないという不眠症状を訴えるのかという原因と、3つの対処方法についてご紹介します。現在、不眠に悩まされている妊婦さんはぜひ本記事を参考にしてくださいね。

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眠れない原因はホルモンバランス

三日月の夜

女性の身体は妊娠をした時点で、赤ちゃんを育てるための身体へと変化します。その変化とは、目に見えるものもありますが、目に見えないものもたくさんあります。その中でも目に見えない変化というのが、ホルモンバランスだといわれています。

女性の身体は、プロゲステロンエストロゲンという2つのホルモンを常に分泌しています。この2つのホルモンは、妊娠していなくても常に分泌されており均一を保っています。しかし、妊娠するとプロゲステロンとエストロゲンの分泌量は均一ではなくなるのです。
実は、このホルモンバランスが均一ではなくなるという現象が、妊婦さんの不眠の原因となっているんです。

なぜ、妊娠すると2つのホルモンバランスは均一ではなくなるのでしょうか。それは、それぞれのホルモンの働きが大きく関係しています。次に、それぞれのホルモンの働きについてみていきましょう。

妊婦さんが眠れないのは身体の自然な仕組み

プロゲステロンとエストロゲンの分泌量が均一でなくなるのは、女性の身体が赤ちゃんを産み育てるために起こるとても自然な現象とされています。

まずプロゲステロンは、身体を休ませ眠りにつかせる効果があります。主に妊娠初期は、このホルモンがたくさん分泌されるのが特徴です。妊娠初期は、赤ちゃんが育っているとても重要な時期なので赤ちゃんを守るために女性の身体は、できるだけ身体を動かさず休ませようとしているのです。また、出産にはたくさんのエネルギーを使うので身体を休ませているために眠くなるという説もあります。

そしてもう一つのホルモンが、エストロゲンです。妊婦さんが眠れなくなるのは、実はこのエストロゲンが大きな原因といわれています。エストロゲンがたくさん分泌されると、夜眠れなくなったり睡眠を浅いものにしてしまうのです。これは、生まれてくる赤ちゃんを育てるために女性の身体が準備をしているという説が有力です。

生まれたばかりの赤ちゃんはお腹がすいたり、おむつが濡れていたり、またはご機嫌が悪いときなど昼夜問わずお世話が必要ですよね。お母さんになると、そのお世話にしっかりと対処するために、エストロゲンを分泌させ睡眠自体を浅いものにしているのです。エストロゲンは主に妊娠中期から多く分泌されるようになるといわれており、妊婦さんが不眠を訴えるのも妊娠中期が多いのが一般的です。この時期に眠たくなるのは、女性の本能によるものだったのですね。

しかし、赤ちゃんを育てるために体が準備をしているといっても、やはり眠りたくても眠れないというのは辛いものです。眠れないと、それがストレスをためることにもつながりますので、赤ちゃんが生まれる前に関しては、しっかりと眠ることが大切といえるでしょう。そうはいってもエストロゲンが多く分泌されるのは女性の本能であり、減らすことは難しいです。そのためちょっとした工夫をして、眠るための環境を作ることが大切といえるでしょう。次に、眠れない妊婦さんに試してほしい3つの方法についてご紹介します。

眠れない妊婦さんに試してほしい3つの方法

眠れない妊婦さんに試してほしい3つの方法とは、次の通りです。

  • 心地よい音楽を流す
  • 寝るときの姿勢を工夫する
  • お腹がすいていたら少し食べる

では次に、上記の3つの方法について詳しくご案内します。

心地よい音楽を流す

寝る時に大切なのが、リラックスするということです。心を落ち着かせるには、音楽を聞くことがとても有効といえるでしょう。音楽の中でも、胎教にも良いとされるマタニティミュージックがおススメです。お母さんがリラックスすることで、お腹の赤ちゃんにも良い影響を与えるでしょう。音楽を流して何も考えずにゆったりとした気持ちでお布団に入るという、眠りやすい環境をご自身で作ることを心がけるようにしてくださいね。

寝るときの姿勢を工夫する

眠るときの姿勢は、快適な睡眠をとるためにとても大切です。お腹が大きくなると普段とっていた寝るときの姿勢がとれず寝苦しくなり、余計に眠れなくなるという方がいらっしゃるかと思います。そのようなときは、寝るときの姿勢を工夫しましょう。妊娠中にリラックスできる姿勢とされており有名なのが、シムスの体位です。横になったとき、身体の左側が下になるようにし、右足のひざを曲げてうつ伏せぎみになるのが、この姿勢です。身体の血行促進にも効果があるので、ぜひ試してみてくださいね。

お腹がすいていたら少し食べる

もともと眠れないのに、空腹のままお布団へ入りお腹がすいて更に眠れないという妊婦さんも意外と多いようです。眠る直前にものを食べるのはあまりよくないとされていますが、どうしてもお腹がすいたときは我慢するのはやめましょう。おすすめなのは、ホットミルクです。空腹を満たすと同時に体を温め、眠りやすくなります。他には、カロリーが低く栄養価の高いヨーグルトや野菜類が良いとされています。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 299

まとめ:できるだけリラックスした環境を作ってください

本記事では、妊婦さんの多くが不眠症状になる原因と、4つの対処方法についてご紹介してきました。妊娠されている女性の方で不眠症に悩まされているという方は、次の3つをぜひ試してみてくださいね。

  • 心地よい音楽を流す
  • 寝るときの姿勢を工夫する
  • お腹がすいていたら少し食べる

眠れない場合、眠らないといけないと考えすぎてしまい、よけい眠れなくなってしまうこともあります。あまり深く考えすぎず、できるだけリラックスしましょう。そして本記事でご紹介した方法をご参考に、眠りやすい環境をご自身で作り、妊娠中も快適な睡眠をとるよう心がけてください。そのために本記事がお役に立てれば嬉しいです。

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