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もっと周知されるべき妊婦が悩まされている眠気に関する3つの真実

美女

実際に妊娠してみなければ分からないのは仕方のないことではあるのですが、少し冷静に考えてみたら、一人の人間の中にもう一人の人間の命が宿り、それを自らの体の中で育んでいくというのはとても大変なことだと思いませんか。

お腹が大きくなっていると、大変そうだなということが伝わりやすく、席を譲ってもらえたり、荷物を運んでもらえたりすることもありますが、服装や体系によってお腹の大きさが分かりづらかったり、見た目では変化のない妊娠初期の方は特に、その体の中での変化による辛さを分かってもらえないことが多いのです。

妊娠をすると、体の内側、外側共に色々な変化が起こるので何が辛いかというのは人それぞれ違い、またその辛さの度合いにも差はありますが、一番辛そうに見えないようで辛いのが、眠気なのです。

そこで本記事では、妊婦がなぜ眠気に悩まされるのか、そしてその眠気にどう対処すべきなのかについてご説明していきたいと思います。妊婦さんご自身が知識を高めても良し、旦那様に見せて理解を深めてもらうも良しの内容となっておりますので、少しでも興味を持たれましたらぜひ最後までご覧になってみて下さい。

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妊婦が眠い理由

眠っている女性

妊婦を襲う眠気は、「眠りづわり」とも言われ、主に妊娠初期に多くみられます。しかし中期になっても眠気がおさまらない方もいますし、後期にもまた、昼間に強烈な眠気に襲われることもあります。これらは共通して、妊娠した女性の脳が、多大なエネルギーを必要とする出産に備えて、母体のエネルギーを無駄なことに一切使わせまいと仕向けることによるものとも言われていますが、医学的根拠に基づいてご説明するとすれば、妊娠の経過と共に変化するホルモンの影響が大きいので、時期別に分かりやすくご説明していきたいと思います。

1.妊娠初期

元々、思春期から更年期にかけて女性の睡眠には、女性ホルモンが大きな影響力を持っています。女性ホルモンとは、卵巣から分泌されるホルモンのことで、妊娠の準備をする「エストロゲン」と妊娠を成功させて、その状態を維持させる「プロゲステロン」があります。この「プロゲステロン」は睡眠を促す作用を持っていて、排卵後から徐々に増加し、妊娠3か月頃までの間にかけて大量に分泌されます。その為、日中から強い眠気に襲われると共に、だるさ、頭痛、吐き気、ほてり、むくみ、便秘、肌荒れ、乳房痛、イライラなどを同時に生じさせます。

これらの症状は通常の月経時でも起こりますが、妊婦の場合はさらに、受精卵が子宮内で急激に成長し始めるので、知らず知らずのうちに体内のエネルギーが大量に消費され、特に運動等をしていなくても疲労が溜まっていく為、一つ一つの症状が重くなるのです。

2.妊娠中期

胎盤が完成する妊娠中期は、「エストロゲン」、「プロゲステロン」、共に胎盤へと移って産生されることとなりますが、分娩まで妊娠維持の為に増加し続けます。しかし妊娠6か月頃になると「プロゲステロン」は次第に減り始める傾向にあるので、眠気から徐々に解放されていく妊婦が増えていくこととなるのです。こうした意味でも、妊娠中期からを「安定期」と呼ぶのでしょう。

3.妊娠後期

妊娠9か月にもなる頃には、「プロゲステロン」はすっかり減り、代わりに「エストロゲン」が増えてきます。よって逆に眠気を感じにくくなって寝付きが悪くなったり、ぐっすりと熟睡することが出来なくなるので、その反動として日中に激しい眠気に襲われるのです。

また、お腹が非常に大きくなる為、少し動いただけでも疲れが溜まるので、これも原因の一つと考えられます。

妊娠中の眠気の正しい対処法

妊娠による眠気は大半の妊婦が経験するものですが、普段より眠気を感じる程度から仕事中や運転中、人に会う予定でも目を閉じてしまうほど、眠気が隠せない程に強烈な眠気がおき、生活に支障が起きるものまであります。また、午前中に眠気が強い人もいれば、昼食後の決まった時間に寝てしまう妊婦さんもいて、生活リズムや体調によって時間もバラバラです。

すでにご説明しましたように、妊娠期の睡魔は必要だからこそ襲ってくるのであって、本人がいくら睡眠時間を十分にとっていると思っていても、お腹の赤ちゃんにとってはより多くの睡眠時間が必要なのです。

なので、一番の対処法は、短時間でも眠ることです。少し眠るだけでもかなり解消されます。しかし上の子の世話との兼ね合いや、仕事などをしている妊婦さんの場合はなかなか好きな時には眠れないでしょう。

とりあえず眠気を抑える方法としては

  • ・軽く体を動かす
  • ・冷たいものを少し飲む
  • ・ガムを噛む

くらいでしょうか。根本的且つより健康的に問題を解決する方法としては、生活習慣と食生活の改善が有効です。具体的には次の通りです。

1.摂ると良い食べ物

妊娠初期には「酵素水分」と「ビタミン」、「塩分」が特に必要とされます。

「酵素水分」を摂取するためにはフルーツをたくさん食べると良いです。「酵素水分」は羊水を作るのに必要とされ、赤ちゃんの成長にも欠かせません。よってフルーツをたくさん摂っていれば赤ちゃんは成長しやすくなります。

細胞分裂に多く必要とされる「ビタミン」は葉野菜から摂ることが出来ます。「ビタミン」は熱に弱いので、出来るだけ生のまま食べた方がより多く吸収することが出来ますが、毎日大量のサラダを食べるのはなかなか難しいので、野菜ジュースにするなどして工夫しましょう。

「塩分」を日々手軽に摂取するのにおすすめなのが、味噌汁です。少し塩分が多めの方が、塩分を多めに必要とする妊娠初期には良いとされています。こうすることで、お腹の赤ちゃんがより細胞分裂しやすくなるのです。

妊娠初期に現れる眠気やだるさにはこうした食事で十分な栄養を補給することによってかなり軽減されると言います。必要な栄養分が足りていないと幾ら眠っても眠気に襲われたり、体のだるさが持続してしまう大きな原因となるのです。

2.早寝早起き

妊娠期は夜更かしをしてしまうと睡眠時間が多くなってしまうので、朝寝坊となってしまいます。ですから出来るだけ早寝早起きの習慣を身につけることが大切です。

朝早くに起きれば家事や仕事も十分に出来る時間が生まれるので、午前中に忙しくして、その日やるべきことを全て片づけてしまえば仮に日中眠気やだるさに襲われたとしても、余裕を持って休憩することができ、手を抜いて妥協する必要が少なくなります。

3.無理はしない

病院などでは妊娠中、睡眠時間を増やすことには問題はないとされているのですが、昼に睡眠を多く摂りすぎると夜に眠れなくなることがあり、かといって昼に睡眠をとらなければ夜に快適な睡眠がとれるかというと必ずしもそうではなく、現在の生活のリズムと自分自身の体とのバランスを取る必要があります。なので、普段から睡眠を取れる人はあまり普段通りの睡眠を取ろうと意気込む必要はありません。

また、フルタイム勤務に加えて帰宅後に家事や上の子の育児などして休みなく動いている妊婦さんが増えていますが、お昼休みは出来るだけ横になって休んだり、宅配等に頼るなどして家事は最小限にして、わずかな隙を見つけて休息を取るようにして下さい。

「女性ホルモン力」がアップする食べ方があった!
定 真理子 北野原正高
青春出版社
売り上げランキング: 36,308

まとめ:寝られるときは寝る!

妊娠を言い訳にしていると思われたくないという気持ちからついつい無理をして眠気やだるさを拒否するのではなく、大事な一時なのですから、惜しむことなく、寝られるときには素直に就寝してしまいましょう。例えばソファーでテレビを見ながら居眠りをするのではなく、ベッドで体を横にして、しっかりと睡眠を確保しましょう。

そうした心がけはお腹の赤ちゃんからすると非常に有難いことなのです。睡眠は母体にとっても、お腹の赤ちゃんにとっても一番必要な栄養と言っても過言ではありませんよ。

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