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眠気のある女性
眠気のある女性

臨月の時に眠れない原因と対策

眠たい女性

 
妊娠初期は昼も夜も眠いという症状に悩まされるものの、中期に入るとすっとおさまります。しかし妊娠後期に入ると、夜なかなか眠れなくなり、逆に日中眠気に襲われたりすることがあります。ホルモンバランスや、出産に対する不安や疲れなどの要因もあります。これらの不眠を解消するにはどうしたらいいのでしょうか。

こちらでは、臨月の眠れないというお悩みの原因と解消方法をご紹介します。

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臨月の不眠の原因は?

寝返りがうてない

おなかが大きくなり前かがみや睡眠中の寝返りなど動作に支障が出てきます。

頻尿で何度も起きてしまう

お腹の中の赤ちゃんの成長に伴い、子宮が大きくなり膀胱が圧迫されるのが原因です。妊娠後期になると、出産に備えて子宮や膀胱を支える筋肉(骨盤底筋群)が緩んでくるのも要因の1つです。

胎動が激しく目が覚めてしまう

激しい胎動などで眠りが浅くなったり、すぐに覚醒するようになります。

ホルモンの影響で眠れない

女性ホルモンには、エストロゲンとプロゲステロンという二種類のホルモンがあります。妊娠後期になるとこのホルモンのうちエストロゲンの分泌が多くなり、不眠が起こるのです。エストロゲンには眠りを浅くする作用があります。

産後のお世話の練習のため!?

眠る女性

子供の夜泣きなどに備えて、お母さんが起きて対処するための仕組みといわれています。女性の体というのは神秘的に出来ていて、臨月の10ヵ月頃になると、 産後の3時間おきの授乳の準備によって眠りが浅くなるという方が多いようです。妊娠によって睡眠パターンが新生児の睡眠パターンに近づいているのです。深い眠り(ノンレム睡眠)が減り、浅い眠り(レム睡眠)が増えます。レム睡眠とは、すぐ目を覚まして活動できるような状態の睡眠で、赤ちゃんに常に気を配らなくてはいけない新米のお母さんにとっては、この睡眠は非常に都合のよいものです。

不眠の解消方法

出産には体力を使う上、産後は寝不足の日々が続きます。まとめて眠れないときは、起きている時間にもできるだけ体を休めたり、昼寝などで睡眠をとるようにして、疲れをためないようにしましょう。

体も心も落ち着いて

家では仕事のことは忘れましょう。少なくとも気持ちがイライラするような仕事は持ち込んではいけません。仕事のことを考えると、自然と目がさえてしまうものです。

利尿作用のあるカフェインは避けて

午後3時以降は、利尿作用のあるカフェインを避けましょう。ノンカフェインのコーヒー、紅茶などを飲んでもいいですね。

寝やすい体勢を覚えましょう

おなかが大きくなるに従って、寝る姿勢も変えていくのです。一番寝やすい体勢を見つけましょう。寝る姿勢を横向きにしたり、両足を少し曲げたり、膝の間にクッションを挟んだり楽な体勢を見つけて眠るようにしましょう。

スマホを見ない

交感神経を休めるために、TV、PC、スマートフォンなどを睡眠前数時間は使わないこと。こういった機器から出る強い光は交感神経を刺激します。交感神経が刺激されると体が緊張状態になるため、眠りにくくなります。

ホットミルクを飲む

牛乳には不眠症解消作用があるそうです。睡眠を促す成分にセロトニンというものがありますが、牛乳にはトリプトファンという体内でセロトニンを増やす働きのある成分が入っているためです。身体を冷やすと寝つきが悪くなるので、ホットミルクがおすすめです。

ツボ押し

風池
盆のくぼみから左右横に指3本外側、脳に向けて指圧します。首から肩にかけての緊張をとって質の良い眠りを。

労宮
手のひらの中央よりやや親指よりイライラを沈め、気のめぐりを整えます。疲労回復にも。

太衝
足の甲側、足の親指と次指の間の骨が当たる所。気が昂ぶっていたり、不眠のときは強く痛いツボ。頭痛にも有効です。

「眠らなくては」と思わないで

無理に「眠ろう」と思わないことです。寝なきゃいけないと思うと、かえって、それがプレッシャーになり、余計に眠れなくなるものです。眠れないなと感じたら、さっさと寝ることを諦めましょう。いっそのこと布団から出てしまいます。本を読んだり、ベビー用の小物を作ったりなど何かで気分を紛らわしながら過ごすことで、自然に眠気が襲ってくるはずです。

マンガで読む 妊娠・出産の予習BOOK
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まとめ:臨月の不眠を解消しよう

臨月は不眠になりがちです。夜なかなか眠れなくなり、逆に日中眠気に襲われたりすることがあります。ホルモンバランスや、出産に対する不安や疲れなどの要因が考えられます。解消方法をおさらいしておきましょう。

  • 体も心も落ち着いて
  • カフェインは避ける
  • 寝やすい体勢を覚えましょう
  • スマホを見ない
  • ホットミルクを飲む
  • ツボ押し
  • 「眠らなくては」と思わない

お産が近いと不安でつい夜に考え事をしてしまったりしがち。ベビーとの楽しい暮らしをイメージして、リラックスしてしっかり休息を取ってくださいね。

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