Home / 健康 / 健康全般 / 睡眠 / なかなか眠れない妊娠9ヶ月にオススメな4つの方法
寝る女性
寝る女性

なかなか眠れない妊娠9ヶ月にオススメな4つの方法

寝る

妊娠9ヶ月ころになると、夜なかなか眠くならず寝付けないということがあります。

これは、女性ホルモンである「エストロゲン」の影響を受けるためです。

しかし、妊娠中はしっかりと体を休めることも大切ですので、睡眠不足はNGです。

ここでは、睡眠に影響を与えるエストロゲンについてと睡眠対策を説明していきます。

スポンサーリンク

妊娠中はホルモンバランスが変わる

妊婦

妊娠中は普段とは違うホルモンの分泌により、いつもとは違う体調になりやすくなります。主にhCG、プロゲステロン、エストロゲンの分泌量が大幅にアップします。

hCGホルモンとは?

hCGホルモンとは「ヒト絨毛性ゴナドトロピン」というホルモンで、妊娠すると新しく生成されます。hCGホルモンの分泌により、母親の免疫力が上がったりプロゲステロンの分泌を促したりします。

妊娠検査では、尿中や血中にhCGが含まれているかどうかによって判断されます。また子宮外妊娠などの異常に気づくこともできます。妊娠3ヶ月頃に分泌のピークを迎えるため、つわりに関係していると言われています。

プロゲステロンホルモンとは?

普段から排卵前に分泌されるホルモンで、子宮内膜などに働きかけ子宮が妊娠しやすい状態をつくる作用があります。

妊娠すると妊娠を維持するために必要なホルモンとなり、妊娠中期になると胎盤からも分泌されます。また血糖値を正常にする効果やホルモンバランスを整える効果もあります。

色素沈着作用があるため、妊娠中はシミができやすくなってしまいます。

エストロゲンホルモンとは?

一般的に「女性ホルモン」と呼ばれるものはこのエストロゲンホルモンをいいます。思春期には生殖器の発達などに必要なホルモンで、乳腺の発達に大きく関わるホルモンです。

妊娠すると徐々に分泌量が増し、妊娠9ヶ月頃にピークを迎えます。水分保持作用があるため、むくみやすくなってしまいます。

ホルモンと不眠の関係

プロゲステロンホルモンには体を休ませる作用があります。これは月経や出産に控えて、ゆっくり休んでエネルギーを蓄えようとするからです。

一方、エストロゲンホルモンには睡眠を浅くさせる作用があります。妊娠9ヶ月頃に分泌量が盛んになるのは、産後の育児に備えてであるとも言われています。

エストロゲンホルモンは睡眠を浅くさせますが、一方で抗ストレス効果もあります。更年期障害が起こる理由のひとつはエストロゲンホルモンの減少であると言われています。

安眠のためにできること

ホルモンの影響でなかなか眠れなくなってしまうことはわかりましたが、では少しでも安眠できるためにはどうしたらいいのでしょう。

無理に眠ろうとしない

無理に眠ろうとして「眠れない」とモヤモヤすると余計に眠れなくなります。

「眠るのではなく休む」というのも大切なので、とりあえず横になってみようという軽い気持ちで布団に入りましょう。横になるだけでも体の疲れは十分に取れます。

睡眠前にリラックス

睡眠前に体をリラックスさせることで、深い眠りにつきやすくなります。

お風呂にはなるべくゆっくり入り、しっかりと体を温めておきましょう。睡眠に向けて少しずつ体温が下がってくると、眠りにつく時間が早くなりやすいです。

また、お風呂上がりには軽いストレッチやマッサージをするとさらに効果的です。

昼間に運動しておく

昼間に軽い運動をしておくことで、体が疲れを感じ眠りにつきやすくなります。

妊娠後期の軽い運動は、分娩に必要な体力をつけることができたり、太り過ぎを予防することができますので、一石何鳥にもなります。

お昼寝は時間を決めて

夜になかなか眠れないと昼間に眠くなってしまいがちです。

しかし、ここでお昼寝をたくさんしてしまうと、また夜に眠れないという悪循環になってしまいます。

眠気を感じたら休むことが大切ですが、30分など時間を決めておくといいでしょう。

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: 513

浅い睡眠も育児の準備

以上、エストロゲンについてと安眠のためにできることについて説明させていただきました。夜なかなか寝付けない人にオススメな安眠対策は以下の3つです。

  • 眠気がないときは布団に横になるだけにする
  • 睡眠前の入浴はゆっくりと
  • 睡眠前に軽いストレッチやマッサージ
  • 日中に体を動かしておく
  • 長時間のお昼寝は厳禁

妊娠9ヶ月頃は、ホルモンの影響もありなかなか眠りづらい時期になります。しかし、眠れないというのは産後の育児のための準備だと考えてください。

新生児は昼夜関係ない生活で、夜間も授乳やオムツ替えなどで頻繁に起きる必要があります。今はまだお世話をすることがないですが、産後に赤ちゃんのちょっとした動きにも反応できるよう、今からノンレム睡眠(浅い眠り)の時間が増えてきているのです。

眠れないからといって不安になる必要はなく、ストレスにならないよう体調に気を付けながら、自分に合った安眠方法を見つけてください。

スポンサーリンク

Check Also

寝室

快適なベッドルームにするためのコーディネート術

一日の疲れを取るためのベッドル …

42 comments

  1. Hi there colleagues, how is the whole thing, and what you desire to say on the topic of this piece of writing, in my view its really remarkable in favor of me.

  2. Write more, thats all I have to say. Literally, it seems as though you relied on the
    video to make your point. You definitely know what
    youre talking about, why throw away your intelligence on just posting
    videos to your blog when you could be giving us something informative to read?

  3. Hi colleagues, good article and good urging commented here, I am
    genuinely enjoying by these.

  4. I want to to thank you for this great read!! I absolutely enjoyed
    every little bit of it. I have got you book marked to look at new things
    you post…

  5. hello there and thank you for your info – I have certainly picked up anything
    new from right here. I did however expertise several technical points
    using this web site, since I experienced to reload the website a lot of times previous to I could
    get it to load correctly. I had been wondering if your web host is OK?
    Not that I’m complaining, but sluggish loading instances times will often affect your placement in google and could damage your high quality
    score if advertising and marketing with Adwords. Anyway I’m adding this RSS to
    my email and can look out for much more of your respective
    exciting content. Ensure that you update this again soon.

  6. We are a group of volunteers and opening a new scheme
    in our community. Your site provided us with valuable information to work on.
    You’ve done a formidable job and our entire community will be
    thankful to you.

  7. When some one searches for his essential thing, therefore he/she needs to be available that in detail, so that thing is maintained over here.

  8. Good site you’ve got here.. It’s hard to find excellent writing like yours these
    days. I seriously appreciate people like you!
    Take care!!

  9. Thanks to my father who informed me concerning this website, this blog is in fact amazing.

  10. I could not refrain from commenting. Very well written!

  11. Useful info. Fortunate me I discovered your website unintentionally, and I am stunned why this accident didn’t happened in advance!
    I bookmarked it.

  12. This information is worth everyone’s attention. How can I find out
    more?

  13. Hi there! This is kind of off topic but I need some help from an established blog.

    Is it hard to set up your own blog? I’m not very techincal but I
    can figure things out pretty quick. I’m thinking
    about creating my own but I’m not sure where to begin. Do
    you have any points or suggestions? Cheers

  14. Hello my friend! I wish to say that this article is amazing, nice written and include approximately
    all important infos. I would like to look extra posts
    like this .

  15. Inspiring quest there. What occurred after? Thanks!

  16. Somebody essentially help to make seriously articles I would state.

    That is the very first time I frequented your website page
    and so far? I amazed with the research you made to create this
    actual submit extraordinary. Wonderful task!

  17. I was pretty pleased to find this great site. I want to to thank you for your time for this fantastic
    read!! I definitely loved every bit of it and I have you saved to fav to look at new information on your site.

  18. Hi there every one, here every one is sharing these kinds of know-how, so it’s
    good to read this webpage, and I used to visit this weblog
    everyday.

  19. I’ve been surfing on-line more than 3 hours as of late, yet I by no means discovered any fascinating article like yours.
    It is pretty price sufficient for me. Personally, if all webmasters
    and bloggers made just right content material as you probably
    did, the net will be much more helpful than ever before.

  20. Thanks very interesting blog!

  21. Hello to all, it’s genuinely a fastidious for me to go to see this web site, it contains priceless Information.

  22. Hey there, You have done an excellent job. I’ll definitely
    digg it and personally recommend to my friends. I am sure they will be benefited from this site.

  23. Aw, this was an exceptionally good post. Spending some time and actual effort to create a very good article… but what can I say… I procrastinate a
    whole lot and don’t seem to get nearly anything done.

  24. It’s remarkable to visit this site and reading
    the views of all friends regarding this paragraph, while I am also zealous of getting experience.

  25. Woah! I’m really digging the template/theme of this site.
    It’s simple, yet effective. A lot of times it’s difficult
    to get that “perfect balance” between user friendliness and visual appeal.
    I must say you’ve done a amazing job with this.

    Additionally, the blog loads extremely fast for me on Safari.

    Exceptional Blog!

  26. Howdy! Would you mind if I share your blog with my facebook
    group? There’s a lot of folks that I think would really
    appreciate your content. Please let me know. Cheers

  27. Greetings! I know this is kinda off topic but I was wondering if you knew where I
    could find a captcha plugin for my comment
    form? I’m using the same blog platform as yours and I’m having difficulty finding one?
    Thanks a lot!

  28. I do not even know how I ended up here, but I thought this post was good.
    I don’t know who you are but certainly you’re going to a famous blogger if you aren’t already 😉 Cheers!

  29. Hello! Do you use Twitter? I’d like to follow you if that would be okay.

    I’m definitely enjoying your blog and look forward to
    new updates.

  30. Thanks for your marvelous posting! I seriously enjoyed reading it,
    you’re a great author.I will make certain to bookmark your blog and will come back in the
    future. I want to encourage continue your great job, have a
    nice day!

  31. Do you have a spam problem on this website; I also am a blogger, and
    I was curious about your situation; many of us have developed
    some nice practices and we are looking to exchange methods with other
    folks, please shoot me an email if interested.

  32. Can I simply just say what a comfort to find someone
    that really knows what they’re discussing over the internet.
    You certainly know how to bring an issue to light and make it important.
    More and more people need to check this out and understand this side of the story.
    It’s surprising you’re not more popular because you surely possess the gift.

  33. I am really impressed with your writing skills as well as with the layout on your blog.

    Is this a paid theme or did you customize it yourself?
    Either way keep up the excellent quality writing,
    it is rare to see a great blog like this one nowadays.

  34. Hey There. I found your weblog the use of msn. That is a very well
    written article. I will make sure to bookmark it and come back to learn extra
    of your useful information. Thanks for the post.
    I’ll certainly comeback.

  35. It is the best time to make a few plans for the longer term and it’s time to be happy.
    I have read this publish and if I could I wish to suggest you few
    attention-grabbing issues or advice. Perhaps you could write subsequent articles referring to this article.
    I desire to read even more issues about it!

  36. What a stuff of un-ambiguity and preserveness of precious know-how on the topic of unexpected emotions.

  37. I’m now not sure the place you’re getting your information, but
    great topic. I needs to spend a while learning more
    or figuring out more. Thanks for great information I was
    looking for this info for my mission.

  38. An impressive share! I’ve just forwarded this onto a friend who
    was conducting a little research on this. And he actually bought me
    breakfast because I found it for him… lol.
    So let me reword this…. Thanks for the meal!!
    But yeah, thanks for spending some time to talk about this matter here on your site.

  39. Hi there! Someone in my Myspace group shared
    this website with us so I came to look it over.
    I’m definitely loving the information. I’m book-marking and will
    be tweeting this to my followers! Wonderful blog and great
    style and design.

  40. I just couldn’t leave your web site before suggesting that
    I extremely loved the standard info a person supply to your guests?

    Is gonna be again regularly to inspect new posts

  41. I used to be able to find good advice from
    your blog posts.

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です