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妊娠したら知っておきたい妊婦の睡眠時間について

妊婦

妊婦の方は、睡眠時間が妊娠前期と妊娠後期とで大きく異なります。妊娠前期は生理的な理由から(ホルモンの働きから)、妊娠後期では、母体や精神的な負担の関係から睡眠時間が大きく異なることとなります。妊婦の方は妊娠前期と後期に分けて適正な睡眠時間を確保するための方法を考えることが重要です。

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妊娠に伴い変化する睡眠時間

月夜

お腹に大事な赤ちゃんを授かったら母体を健康にして元気な赤ちゃんをぜひとも産みたいものです。妊婦になられた方は様々な面で体調が変化してきます。妊婦の方の場合、睡眠時間の長さも異なってきます。妊婦の方は、妊娠前期と妊娠後期でそれぞれ睡眠時間が異なってきます。

具体的には、妊婦の方の場合、睡眠時間が以下のように異なってくることとなります。

妊娠前期の睡眠時間

妊婦の方の場合、妊娠の前期は睡眠時間が長くなります。また、日中等であっても睡眠時間が欲しくなるのが通常です。つまり、妊婦となったばかりの頃は眠気が襲ってくるのが通常です。

これは胎児のための生理的メカニズムです。妊婦の場合、お腹の中の赤ちゃんにエネルギーを与えるためには、母体がリラックスできたほうが良いという生物学的な生理が作用します。具体的には、女性ホルモンであるプロゲステロンの働きが活発になります。

このお腹の赤ちゃんにエネルギーを与えるためには母体である妊婦の方がリラックスしたほうが良いというメカニズムによって、妊婦の方は睡眠時間が長くなったり、日中に眠気が襲ってくることとなります。

産前の休暇中であれば昼寝をするなどして睡眠時間を確保することができますが、妊娠初期で仕事などをする場合には昼間に睡眠時間をとることが難しいこともあります。このような場合には、昼休みに15分程度の短時間の睡眠時間をとることがおすすめできます。

コーヒーなどのカフェインを過剰に取りすぎると胎児や妊婦の方に影響が出ることもありえます。(1杯や2杯では影響はありません)そのため、カフェインは習慣化してしまわないように、控えることがおすすめできます。なお、妊婦の方におすすめすることができるノンカフェインコーヒーとしては、たんぽぽコーヒーがありますので、コーヒー好きの方の場合には妊婦である間はたんぽぽコーヒーに切り替えることをおすすめします。

妊娠期間の後期の睡眠時間

妊婦となった当初は睡眠時間が長くなり眠くて仕方がない状態となりますが、逆に妊娠後期となると睡眠時間が短くなります。場合によっては不眠症気味となることもあります。
妊婦の方が妊娠後期に睡眠時間が短くなるのは、母体としてお腹が大きくなってくることが原因です。つまり、妊婦の方のお腹の中で赤ちゃんが大きくなってきて、胎動が激しくなってくることや寝返りを打つことができなくなることが原因です。

このように妊娠期間の後期には、妊婦の方は睡眠時間が短くなってしまうので、逆によく眠ることが重要となってきます。妊娠後期の妊婦の方がしっかりと睡眠時間を確保するためには、妊婦の方専用のマットを利用することなどがおすすめすることができます。妊婦の方が寝返りをうってしまったり腰痛などにならないように横向きでねる体制専用のマットが販売されています。

このようなグッズを利用して妊婦の方の睡眠時間を確保することが重要となります。なお、昼間にカフェインを取り過ぎないことや寝る前にテレビやパソコンに向かい合いすぎないことなどは一般的な不眠対策として取られている方法であり、このような点に注意することも重要です。

さらに、精神的な緊張をほぐすように努めることも重要です。出産のことや将来のことなどを考えると精神的に負担となってしまうことは当然のことです。このような場合には、一生を共にする旦那様に話を聞いてもらうなどして、妊婦の方の精神的緊張を和らげることも重要です。精神的な緊張が解けると睡眠時間の質が良くなります。

このように、妊娠後期においては、妊婦の方は睡眠時間をいかにしてしっかりと確保しするかということが重要な問題となります。

マルチに使える ベビー&ママクッション (ベージュ)
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妊婦の方の睡眠時間の特徴のまとめ

以上、本文で述べました妊婦の方の睡眠時間の特徴をまとめますと以下のようになります。

  • 妊婦の方は、妊娠初期においては睡眠時間が多くなります。そのため、仕事などで睡眠時間をとることができないときは、昼休みに短時間の昼寝をするなどが重要となります
  • 一方で妊娠後期の妊婦の方は、睡眠時間が少なくなります。睡眠時間が短くなる原因は、お腹のなかの赤ちゃんが大きくなってくることや精神的な不安などなどにあります。そのため、睡眠時間を確保するために、妊婦専用のマットを購入したり、旦那様とのコミュニケーションなどが重要となります

妊婦の期間は、いわゆる十月十日(とつきとうか)となりますが、その間、妊婦の方の睡眠時間は大きな変化を経ることになります。妊婦の方の健康のためにも生まれてくる赤ちゃんのためにも、しっかりと睡眠時間をとって健康には十分すぎるくらい配慮したいものです。

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