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妊娠した時に眠れない3つの理由と対策

妊婦

妊娠をするとさまざまな体の変化が生じます。この場合に、体の変化の一つとして眠れないといった状態になる方がおられます。妊娠をされた方が眠れないことがあるのはどうしてなのでしょうか。また、眠れない場合にはどのような対処をとることが考えられるのでしょうか。

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妊娠すると眠れなくなる?

ハート女性

妊娠は女性にとって非常に大きな体の変化です。妊娠中は出産に向けて体が、まるでそれまでの自分自身とは違うものかのように変化します。妊娠による体の変化として不眠症症状、つまり、「眠れない」ということが生じることがあります。それまで不眠とは全く無縁であった方が妊娠によって急に眠れないという状態になることがあります。

妊娠をすると眠れない状態になってしまうのは一体どうしてなのでしょうか。また、対策としてはどのような対策方法があるのでしょうか。

妊娠によって眠れない理由1-気持ちの不安

妊娠によって眠れない状態になってしまう理由の一つとして、気持ちの不安が生じてしまうという理由が挙げられます。特にはじめての妊娠の場合にはこの理由による不眠症状が生じやすいと言えます。

妊娠をすると、お腹に間違いなく新しい赤ちゃんが存在しています。この赤ちゃんについて生まれてくるまでは「体がどうなってしまうんだろう」「出産の痛みに耐えられるだろうか」といった妊娠による体の変化や出産に対する不安が当然生まれてきます。

また、妊娠・出産はひとつのスタート地点に過ぎません。出産後は成人するまで親の責任として育て上げる義務が生じます。そのため「育児や教育をしっかりとすることができるのだろうか」という親としての責任感の裏返しとして不安な気持ちが生じ得ます。

このような気持ちが生じれば、眠れないのは当然と言えます。不安は気持ちのストレスを発生させてリラックスする作用(副交感神経の働き)を劣位にしますので、夜、睡眠に入ることができなくなります。

このような気持ちで眠れない状態になることは非常に自然なことであり、いわば「健全な不眠」ということができるでしょう。対処としては、将来のことは考えても仕方ないこととして具体的に配偶者や家族と妊娠・出産・育児の話し合いをたくさんされること、昼間に軽い運動や家事などをして夜には疲れて眠ることが出来る状態にしておくことなどが効果的と言えます。

妊娠によって眠れない理由2-つわり

妊娠によるつわりにより眠れないということもあります。つわりはおおむね、妊娠6週間ころから15週くらいまでに起きることが多いと言われます。このつわりで気分が悪い、嘔吐をしてしまうといった理由でなかなか眠れないという妊婦の方も少なくありません。

つわりで眠れない場合には、伝統的に効果があるとされているものとして生姜(しょうが)を挙げることができます。特に生姜湯は体を温めるので、血行を良くするなどの意味でも効果がありおすすめです。また、炭酸水をのむとつわりによる胃部不快感を解消することができて、眠れないといった状態を解消することにつながります。

妊娠後、つわりがひどく眠れないといった状態の方は、生姜湯や炭酸水などを積極的に摂られることが対策としておすすめできます。

妊娠によって眠れない理由3-ホルモンの分泌の関係

さらに、妊娠後期になると、急に眠れないといった状態になられる方もおられます。この場合には、エストロゲンという妊娠後期に分泌されるホルモンが大きく影響しています。

エストロゲンというホルモンは妊娠後期に多く分泌されますが、睡眠を浅くしてよく眠れないようにする働きがあります。どうしてこのようなホルモンが分泌されるかというと出産後の赤ちゃんの世話に備えてすぐに起きることができるように体が変化することが理由という説がとなえられています。

妊娠後期に眠れないといった状態になるのは体内ホルモンの影響ですのである意味やむを得ないということもできます。

ただ、眠れないことで妊婦の方が体調を崩してしまっては大変ですので、非常に弱い睡眠導入剤を試してみたり、リラックス・睡眠導入作用があるハーブティーを飲むなどして可能な限り睡眠時間のリズムを崩さないことが重要です。

眠れない状態のまま、起きていますと昼夜逆転生活となってしまい、体の調子が悪くなってしまうおそれがあります。

自分でできる「不眠」克服ワークブック :短期睡眠行動療法自習帳
渡辺 範雄
創元社
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まとめ:妊婦の方の不眠の原因と対策のポイント

以上、本文で述べました妊婦の方の眠れないといった症状と対策について本文で述べましたポイントをまとめますと以下のようになります。

  • 妊娠をすると眠れない理由の一つとして、気持ちに不安が生じてしまうということが挙げられます。この場合には不安の原因を配偶者の方などと話し合い、不安を開所することに努めるとともに、昼間に体を疲れさせて眠りやすい状態にしておくことが効果的です
  • 妊娠中のつわりが原因で眠れないといった可能性もあります。つわりがひどくて眠れない場合には、しょうがや炭酸水などを飲むことでつわりの症状を抑えて眠りに入りやすくなります
  • 妊娠後期になるとエストロゲンというホルモンの働きからなかなか眠れない場合があります。この場合には軽い睡眠導入剤の利用などがおすすめできます。昼夜逆転の生活を定着させないことが重要です

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