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考える女性
考える女性

眠れない!妊娠後期に悩まされる不眠の原因と安眠5つの秘訣

考える女性

妊娠後期は、これからやってくる出産や育児生活を控えた、母親にとってはつかの間の休息と言ってもいい時期です。実は、この時期になると多くの女性が不眠に悩まされています。妊娠初期~中期はやたらと眠気が襲ってきて困っていたのに、妊娠後期に訪れた不眠に戸惑っている方は多いのではないでしょうか。しかし、この不眠症状はホルモンバランスの変化によって引き起こされるものなので、必要以上に不安になる必要はありません。とはいっても、妊娠後期は大きなお腹を抱えて特に疲れる時期ですから、夜はお布団でゆっくり休みたいですよね。

本記事では、妊娠後期に起こる不眠症状の原因、それを解消するための5つの秘訣をご紹介します。不眠にお悩みの妊婦さんは、本記事をぜひ参考にしてみてくださいね。

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妊娠後期に起こる不眠の原因

赤ちゃん

妊娠すると、体のホルモンバランスが大きく変化します。そして、通常より特定のホルモン分泌が増えることで、体調に変化をきたすのです。妊娠後期は、妊娠黄体から分泌されるホルモン、エストロゲンの分泌が増えるため、夜眠れない症状を訴える妊婦さんが増えてきます。

このエストロゲンが引き起こす具体的な不眠の症状は、以下のようなものです。

  • 深い睡眠が減る:ノンレム睡眠の第4段階
  • 寝ている途中で何回も目が覚める
  • 寝つきが悪くなる

さらに、妊娠後期は胎児が大きく成長しているために胎動が大きい、睡眠時の姿勢が限られる、腰痛などの症状が重なると余計に眠れなくなってしまうのです。それらの症状に対処することで眠れるようになる場合もあります。

妊娠後期の不眠を解消する5つの秘訣

ここでは、不眠に悩む妊娠後期の女性のために、安眠するための5つの秘訣をご紹介します。

抱き枕を使う

お腹が大きくて寝苦しい妊娠後期には、横向きになって抱き枕を使うと楽になります。その際、妊婦さんにとって楽な姿勢と言われるシムスの体位という姿勢を取るのがおススメです。

シムスの体位は、左半身を下側にして抱き枕を足の間にはさみ、右足を曲げて抱き枕の上に乗せると自然にできます。仰向けで眠るより、腰にかかる負担も少なく楽な姿勢ですよ。

骨盤ベルトを使う

腰痛がひどい方は、骨盤ベルトを巻いて骨盤を固定させると痛みが緩和されることがあります。産後の体型戻しにも合わせて人気なのが、トコちゃんベルトです。産科によってはトコチャンベルトを購入できるところも。

眠気を誘う成分の元になる食べ物を食べる

夜になると眠気を促してくれるのが、メラトニンというホルモンです。メラトニンがきちんと分泌されるようにするためには、その原料となるセロトニンという成分が必要となります。

セロトニンを合成するには、必須アミノ酸トリプトファンとビタミンB6を食べ物から摂取する必要があるのです。それらを含んでいる、以下のような食べ物を積極的に取るといいでしょう。

  • 乳製品:牛乳、チェダーチーズ、カッテージチーズ
  • ナッツ類:アーモンド、落花生
  • お肉、レバー
  • 鶏卵
  • バナナ
  • 大豆製品:きな粉、豆腐、湯葉

足のむくみ、こむら返りのケアをする

妊娠中は、運動不足や体内の水分バランスの変化によって足のむくみがひどくなります。また、骨盤が広がってゆるんでくるのに伴って脚の筋肉が張り、こむら返りが起こることもあります。こういった症状がひどくなると、足の不快感が気になり睡眠を妨げます。むくみやこむら返りがひどい方は、以下のような方法で対処しましょう。

  • 足を高くして寝る:毛布、クッションなどを足元に置く
  • 定期的に運動をする:散歩など
  • 塩分の摂り過ぎに注意する
  • カルシウムを積極的に摂る:こむら返りを防ぐ

夜中トイレに起きない工夫を

妊娠初期と後期は特に頻尿になりやすい時期なので、夜にトイレに起きることで目が覚めてしまうことが多いです。少しでもトイレに行く回数を減らすために、利尿作用のある食べ物・飲み物を控えると多少効き目があります。以下のものは、夕方以降摂取するのを控えましょう。

  • カフェインを含む飲み物・食べ物:お茶、コーヒー、コーラ、チョコレート
  • 利尿作用のある野菜、果物:すいか、バナナ、メロンなど
  • 利尿作用のある飲み物:クランベリージュース
マタニティ・クラシック Vol.3「妊娠後期編」
オムニバス(クラシック)
ユニバーサル ミュージック クラシック (2001-11-21)
売り上げランキング: 51,910

まとめ:気にし過ぎない

本記事では、妊娠後期の不眠を解消する5つの秘訣をご紹介してきました。最後に、もう一度おさらいしてみましょう。

  • 抱き枕を使う
  • 骨盤ベルトを使う
  • 眠気を誘う成分の元になる食べ物を食べる
  • 足のむくみ、こむら返りのケアをする
  • 夜中トイレに起きない工夫を

色々対策をご紹介しましたが、実は安眠を一番邪魔するのは気にし過ぎることなのです。気が高ぶると余計眠れなくなるという悪循環は、妊娠時以外でもよくあることですね。夜に眠れなくてもお昼に眠くなるので、赤ちゃんに悪影響はありません。そういう時期と割り切って、気にし過ぎないようにしましょう。

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