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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。

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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。

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